There’s a beautiful kind of chaos in spicy food. That first tingle. The creeping warmth. The sudden “oh no, what have I done?” moment when your mouth feels like it’s auditioning for a fire-breather's job. And yet - for some of us - it’s strangely addictive. Still, not everyone’s born with a spice-proof tongue. The good news? You can totally train your taste buds.

Whether you're aiming to confidently slurp down a spicy ramen, or you just want to stop sweating over jalapeño poppers, we’ve got your back. Here’s how to increase spice tolerance, according to actual experts and chilli-heads who’ve been there (mouth on fire, eyes watering, regretting everything).

Why Bother Increasing Your Spice Tolerance?

Because spicy food is delicious. It's complex, exciting, and, dare we say, character-building. Capsaicin - the compound that makes chillies hot - has been linked to everything from boosting metabolism to possibly helping with heart health. Plus, once you can handle more heat, a whole new world of flavour-packed food opens up.

So yeah, there’s more to spice than pain. Let’s turn up the heat - gradually.

1. Start Mild and Work Your Way Up

Seems obvious, but you'd be surprised how many folks go straight from ketchup to Carolina Reapers (please don’t). Start with low-heat peppers like banana peppers or mild salsas. Then build from there - think jalapeños, serranos, and eventually habaneros if you’re feeling brave.

This slow build helps your body - and more importantly, your brain - stop freaking out every time capsaicin makes an entrance.

Think of it like couch to 5K, but for your taste buds.

2. Make Friends with Dairy (and Keep It Close)

Dairy is your spicy sidekick. Why? Because casein, a protein in milk, binds to capsaicin and helps wash it away. Water? Useless. Fizzy drinks? Might make it worse. But a dollop of yoghurt, a swig of milk, or even a chunk of cheese can calm the fire.

If you’re going to start experimenting with heat, have dairy on standby. (Oat milk sadly doesn't cut it.)

3. Try Adding Spice to Fatty or Creamy Foods First

Fat helps dull the burn, making it easier for beginners. Add a pinch of cayenne to buttery scrambled eggs, mix a bit of hot sauce into avocado on toast, or stir some harissa into mayo for a spicy sandwich spread. You’ll feel the heat, but not get totally torched.

It’s like training wheels for spice - plus it tastes really good.

4. Use Spicy Condiments to Add Layered Flavour

Here’s a cheeky tip from chilli experts: build tolerance with sauces and condiments rather than going straight for full-on spicy meals. This lets you dial the heat up or down as needed.

And if you're ready to experiment, you can add depth with chili-infused condiments. The flavour complexity often helps distract from the heat… at least for a while.

5. Don’t Skip the Burn - Lean Into It (A Little)

When things get hot, your instinct might be to gulp water and cry. But letting the burn sit for a few seconds before reaching for relief can actually help your brain get used to the sensation.

No need to suffer - just don’t panic at the first sign of sweat. Tolerance builds through exposure, not avoidance. (This goes for life too, tbh.)

6. Use Spices That Build Heat Gradually

Not all spice hits the same way. Some chillies (like Thai bird’s eye) come out swinging, while others (like chipotle or ancho) are smoky, sweet, and slow to burn.

When building your spice tolerance, go for gradual heat. It gives your palate time to adapt and your brain a chance to rewire its “danger!” signals.

Also? It just makes for more enjoyable eating.

7. Repeat. Regularly. No, Seriously

You didn’t learn to ride a bike after one wobbly attempt, right? Spice tolerance works the same way. The more consistently you eat spicy food, the more you’ll acclimate to it.

Experts even say your body stops overreacting to capsaicin over time - less sweat, less drama, more deliciousness. So go ahead: sprinkle that hot sauce, order that vindaloo, and don’t be afraid to sweat a little.

Final Thoughts

Building spice tolerance isn’t about showing off or ruining your taste buds in the name of bravery. It’s about learning to appreciate the layers of heat, flavour, and culture that spice brings to the table.

Go slow. Stay curious. Keep yoghurt on hand. And hey - if you still can’t handle ghost peppers? No shame. Mild curry lovers are valid too.