How to Make Spicy Food Stop Hurting: The Ultimate Guide to Capsaicin Relief

December 27, 2025 •

4 min read

According to scientific research, the 'burn' from spicy food is a chemical sensation, not a taste. The compound capsaicin tricks your nervous system into thinking you're overheating, causing pain receptors to fire. To get instant relief, understanding how to make spicy food stop hurting is crucial for any spice enthusiast.

Quick Summary

Neutralize the burning sensation from spicy food by using fats and oils to dissolve capsaicin. Discover effective strategies for both mouth and stomach relief, including why dairy is the top remedy and water is a poor choice.

Key Points

Capsaicin is the Culprit: The burning sensation is caused by capsaicin, an oily compound that binds to pain receptors, not a traditional taste.
Dairy is Your Best Friend: High-fat dairy products containing casein protein are the most effective remedy for oral burn.
Avoid Water at All Costs: Water spreads the oil-based capsaicin, amplifying the burning sensation and making things worse.
Use Fats, Starches, and Sugars: For dairy alternatives, fats (like nut butters), starches (bread, rice), and sugars can absorb or neutralize the heat.
Relieve Your Stomach: To soothe an upset stomach from spicy food, try milk, ginger, or bland foods like bananas and rice.
Build Your Tolerance: Gradually increasing your consumption of spicy foods over time can help desensitize your pain receptors and reduce the burn.

The Science Behind the 'Burn'

When you eat a chili pepper, the primary compound responsible for the heat is capsaicin. This oily, fat-soluble molecule binds to pain receptors in your mouth and throughout your digestive system, tricking your brain into thinking you are experiencing actual heat. This is why your body reacts with sweating and a runny nose, as it attempts to cool down.

Water, being a polar molecule, cannot dissolve the oily capsaicin. Drinking water simply spreads the capsaicin around your mouth, amplifying the burning sensation by activating more pain receptors.

Immediate Remedies for a Burning Mouth

For immediate relief, you need a substance that can effectively interact with capsaicin. The best solutions work by either dissolving the oil-based capsaicin or creating a physical barrier to block it from your receptors.

Dairy Products: The #1 Defense

Dairy is widely recognized as the most effective remedy for a spicy mouth. This is due to a protein called casein, which acts like a detergent. Casein binds to the oily capsaicin molecules and helps wash them away from your pain receptors. For best results, opt for full-fat dairy products like:

Whole milk
Yogurt or Greek yogurt
Sour cream or crème fraîche
Ice cream

Fatty and Oily Foods

Since capsaicin is fat-soluble, consuming other high-fat foods can also provide significant relief. These oils help dissolve the capsaicin, taking it away from your tongue and mouth lining.

Nut butters: A spoonful of peanut, almond, or cashew butter can be highly effective.
Olive oil: Swishing a small amount of olive oil can help, similar to how milk works.
Avocado: The high fat content and creamy texture of avocado can soothe the burn.

Starchy Carbs: The 'Mop' Effect

While not as chemically reactive as dairy or fats, bland, starchy foods can help absorb and mop up the capsaicin molecules. They act as a physical barrier between the capsaicin and your pain receptors.

Rice: Eating plain white rice is a common practice in cultures that consume a lot of spicy food.
Bread: A piece of bread or a tortilla can provide quick relief.

Sugary and Acidic Options

Both sugar and acids offer alternative ways to reduce the perception of heat.

Sugar/Honey: The Scoville scale was originally based on how much sugar water was needed to dilute a pepper's heat. A spoonful of sugar or honey can absorb some of the spicy oil.
Acids: Capsaicin is an alkaline molecule, so balancing it with an acid can help neutralize it. Lemonade, orange juice, or a splash of lime juice can help.

Comparison of Heat-Reducing Remedies


Remedy Category	Mechanism of Action	Speed of Relief	Effectiveness	Best For...
Dairy	Casein protein binds to and washes away capsaicin.	Very fast	High	Immediate, intense oral burn.
Fats/Oils	Dissolves oil-soluble capsaicin.	Fast	High	Oily, fat-based dishes.
Starches	Acts as a physical barrier and absorbent 'mop'.	Medium	Medium	General relief during a meal.
Sugars/Acids	Absorbs oil or neutralizes alkaline capsaicin.	Medium	Medium	Less intense burns or as a last resort.
Water	Spreads capsaicin, amplifying burn.	Not effective	Low/Counterproductive	Reaching for a better option.

Soothing Your Stomach After Spicy Food

Sometimes the burn isn't just in your mouth; it continues into your stomach and digestive tract. Capsaicin can irritate the stomach lining and cause indigestion.

Milk: Just as it helps the mouth, the casein protein in milk can neutralize capsaicin in the stomach.
BRAT Diet: The banana, rice, applesauce, and toast diet can help bind loose stools and soothe an irritated stomach.
Ginger: Ginger has anti-inflammatory properties that can help calm stomach irritation. Peppermint tea is also known to help.
Antacids: Over-the-counter antacids can provide quick relief for heartburn or acid reflux caused by spicy food.

Building Your Tolerance to Spice

If you want to enjoy hotter foods without the pain, you can train your palate to handle more spice over time. This process is called desensitization.

Start Small: Begin with mildly spicy foods like jalapeños and gradually increase the heat level over several weeks or months.
Eat Regularly: Consistent exposure to capsaicin causes your pain receptors to become less sensitive over time.
Mix with Other Foods: Incorporate spicier elements into dishes with dairy, starches, and fats to make the heat more manageable while you build tolerance.

Conclusion: A Multi-Pronged Approach to Beating the Burn

Whether you’ve accidentally eaten a ghost pepper or just added too much cayenne to your chili, knowing how to make spicy food stop hurting is an essential culinary skill. The key takeaway is to avoid water at all costs and instead reach for high-fat dairy products, oils, or starches. For persistent stomach discomfort, natural remedies like ginger or antacids can provide relief. By understanding the science and employing the right remedies, you can master the heat and fully enjoy the complex flavors that spicy foods have to offer.

For more information on the science behind capsaicin, read this detailed article: Houston Methodist - How to Cool Your Mouth Down After Eating Spicy Food.

Frequently Asked Questions

Whole milk or other high-fat dairy products are the best things to drink for spicy food. The casein protein in milk effectively breaks down and washes away the oily capsaicin causing the burn.

Water makes spicy food worse because capsaicin is an oil-based compound that does not mix with water. Drinking water simply spreads the capsaicin to more pain receptors in your mouth, intensifying the burning sensation.

If you are lactose intolerant, try consuming acidic foods like lemonade or lime juice, fatty items such as peanut butter or olive oil, or starchy carbs like bread or rice to reduce the heat.

Yes, eating bread can help with spicy food, but it works by physically absorbing and mopping up some of the capsaicin molecules, not by chemically neutralizing them. It provides some relief but is less effective than dairy or fats.

To stop stomach burn, drink milk or buttermilk, consume honey, or eat bland foods like bananas and rice. Some find relief from anti-inflammatory ginger or over-the-counter antacids.

Yes, sugar or honey can help absorb and distract from the spicy sensation. The Scoville scale's original method involved diluting pepper extract with sugar water until the heat was undetectable.

To build your tolerance, consistently eat increasingly spicier foods over time. Start with mild peppers and gradually progress to hotter ones. This process desensitizes your pain receptors to capsaicin.