What are the side effects of eating mala?

November 23, 2025 •

4 min read

While mala is a popular and delicious dish, many people don't realize its potential downsides. Eating mala frequently or in excessive amounts can lead to significant side effects, particularly impacting your gastrointestinal system and overall health. Understanding these risks is crucial for enjoying mala without adverse health consequences.

Quick Summary

This article explores the health risks associated with consuming mala, such as digestive issues, high sodium, and potential inflammation. We detail the effects of capsaicin and Sichuan peppercorns on the body, compare hotpot versus stir-fry versions, and provide tips for healthier consumption.

Key Points

Digestive Irritation: Capsaicin and Sichuan peppercorns can cause heartburn, bloating, and diarrhea by irritating the gastrointestinal lining.
High Sodium Levels: Mala dishes often exceed the daily recommended sodium limit, increasing the risk of high blood pressure and kidney issues.
Excessive Fat Intake: Preparation methods use a lot of oil, contributing to unhealthy saturated and trans-fats, which pose a risk to heart health.
Skin Problems: Spicy food can trigger skin flushing, exacerbate rosacea, and potentially worsen acne due to increased inflammation and blood vessel dilation.
Sleep Disturbances: Indigestion and heartburn from eating mala late at night can lead to discomfort and poor sleep quality.
Choosing Healthier Options: Opting for stir-fry or hotpot with less spice and oil, and avoiding the broth, can mitigate many of the negative health effects.

Understanding the 'Ma' and 'La' in Mala

To understand the side effects of eating mala, it's essential to look at its core components: ma, meaning "numb," and la, meaning "spicy". The "ma" sensation comes from Sichuan peppercorns, which contain a compound called hydroxy-alpha-sanshool. The "la" spice comes from chili peppers, which contain capsaicin. Both of these compounds interact with nerve receptors in the body, which is why eating mala produces such a powerful and unique sensation. While this combination is what makes mala so appealing, it is also the source of its potential side effects when consumed in large quantities or too frequently.

The Impact of Mala on Your Digestive System

The most commonly reported side effects of mala are related to the digestive tract, as both Sichuan peppercorns and capsaicin can irritate the gastrointestinal lining.

Irritation and inflammation: The compounds can irritate the sensitive lining of the esophagus and stomach, leading to heartburn, bloating, and stomach pain. For individuals with pre-existing conditions like gastritis, acid reflux (GERD), or stomach ulcers, mala can significantly worsen symptoms.
Diarrhea: Capsaicin can accelerate intestinal motility, causing the digestive system to speed up and resulting in diarrhea. This is the body's natural defense mechanism to expel the irritating compound quickly.
Painful bowel movements: Since capsaicin isn't fully digested, it can cause a burning sensation in the anus as it exits the body.
Canker sores: Over-consumption of mala can also trigger the development of canker sores in the mouth.

Cardiovascular and Metabolic Side Effects

Beyond digestive distress, mala can also impact your cardiovascular system due to its preparation style.

High sodium content: Mala dishes, especially the hotpot broths and stir-fry sauces, are notoriously high in sodium. The World Health Organization (WHO) recommends a maximum daily sodium intake of 2,000mg, but a single mala meal can easily exceed this, with some samples containing over 1,500mg. High sodium intake is a major risk factor for high blood pressure and can increase the risk of heart and kidney problems.
Excessive fats: Mala often uses a significant amount of oil, especially beef tallow, which contributes to high levels of saturated and unhealthy trans-fats. Prolonged cooking of the hotpot broth can also convert healthier unsaturated fats into harmful trans-fatty acids. Excessive fat intake is linked to an increased risk of heart disease.
Cholesterol and obesity: While some studies suggest spicy food can boost metabolism, the high fat and sodium content in mala can easily counteract any potential benefits. Excessive consumption is associated with unhealthy lifestyle behaviors, such as eating fried and processed foods, which can contribute to higher LDL ("bad") cholesterol and obesity.

Potential Issues for Skin and Sleep

The effects of mala can also appear on your skin and disrupt your sleep, especially if you are sensitive to spicy foods.

Flushing and rosacea: The capsaicin in mala causes blood vessels to dilate, which can lead to facial flushing, redness, and sweating. For individuals with rosacea, spicy foods are a known trigger for flare-ups.
Acne and melasma: Inflammation from spicy food can increase sebum production, which may worsen acne. In some cases, spicy food can also exacerbate melasma, a skin condition characterized by brown or gray patches.
Sleep disturbances: Eating mala, especially late at night, can cause indigestion, bloating, and heartburn, making it difficult to lie down comfortably and leading to insomnia.

Choosing Healthier Mala: Hotpot vs. Stir-Fry

When ordering mala, the preparation method can significantly impact the health risks. A stir-fried mala (mala xiang guo) generally has a higher sodium and saturated fat content per 100g compared to mala hotpot broth, especially if extra spice is requested. However, the hotpot version presents a different risk: the longer the broth is heated, the unhealthier it can become.


Aspect	Mala Hotpot	Mala Stir-Fry (Xiang Guo)
Sodium	High, especially if drinking broth.	Extremely high, absorbed directly into ingredients.
Fat Content	High in the oily broth layer; prolonged heating can create trans-fats.	High, as ingredients are cooked in oil-based sauce.
Preparation	Ingredients are blanched in broth, potentially less oily if excess oil is skimmed.	Ingredients are coated and cooked directly in the high-sodium, high-fat sauce.
Control	Easier to control sodium and fat by avoiding the broth and removing surface oil.	Less control over seasoning and oil absorption once cooked.
Overall Risk	Healthier potential if managed carefully (avoiding broth, skimming fat).	Higher risk of excessive sodium and saturated fat intake.

Conclusion

While mala's numbing and spicy kick is a delicious culinary experience, it comes with several potential side effects that are often overlooked. The high levels of capsaicin and Sichuan peppercorns can cause significant digestive distress, particularly for those with existing conditions. Moreover, the high sodium and saturated fat content, especially in the broth and stir-fry versions, can pose serious cardiovascular and metabolic risks. To minimize the side effects of eating mala, moderation is key. Opting for a less spicy, less oily version, skimming the broth, and being mindful of your intake can help you enjoy this dish without compromising your health. Listen to your body and recognize your own tolerance levels to ensure a satisfying and safe meal.

How to Enjoy Mala More Healthily

If you love mala but want to reduce its negative effects, consider these steps:

Request less spice and oil when ordering to lower the capsaicin, sodium, and fat content.
Skim the oil layer from the top of the hotpot broth before eating.
Avoid drinking the hotpot broth, which is highest in sodium and fat.
Choose fresh, whole food ingredients over processed or deep-fried items that absorb more oil and sodium.
Add plenty of vegetables and lean proteins, like leafy greens, mushrooms, and tofu, to balance the meal.
Eat in moderation and don't make mala a frequent part of your diet.
Pair with cooling foods like yogurt or milk to help soothe the burning sensation.

Frequently Asked Questions

No, mala does not cause stomach ulcers, which are mainly caused by H. pylori bacteria or NSAID use. However, if you already have an ulcer, the irritating effects of spicy food can worsen your symptoms and cause more pain.

The capsaicin in mala causes blood vessels to dilate, which increases blood flow and leads to flushing and redness, especially in the face. This is a common reaction, and it can be particularly pronounced in people with rosacea.

Both can be unhealthy due to high sodium and fat. However, a stir-fried version often has a higher concentration of the sauce and oil, while with hotpot, you can reduce your intake of unhealthy components by avoiding the oily broth.

To reduce sodium, request less paste from the vendor, avoid drinking the broth in hotpot, and choose fresh ingredients over processed foods like meatballs and processed cheese.

Yes, it can. While some spicy food can boost metabolism slightly, the high fat and calorie content in many mala dishes and the processed ingredients often included can lead to weight gain, especially with regular consumption.

If you experience digestive issues, it's best to stop or significantly reduce your mala intake. Drinking milk or eating a bland meal can help, but if symptoms persist or are severe, consult a doctor.

Mala's individual ingredients like chili and Sichuan peppercorns have been associated with some benefits, such as boosting metabolism and providing antioxidants. However, these are often outweighed by the high levels of fat, sodium, and calories in the overall dish.