- Nutritionists say that cayenne pepper can boost metabolism.
- Studies associate cayenne pepper with small reductions in body weight, BMI, and waist circumference.
- Adding cayenne pepper to meals can perk up the flavor while supporting healthy weight goals.
Trying to lose weight can be overwhelming, but sometimes the smallest changes make the biggest difference. Believe it or not, even the spices you use are important. Cayenne pepper—a fiery favorite you probably already have on your shelf—can do more than just enhance flavor.
Research suggests it could boost your metabolism in the short term and support healthy weight goals. Below, nutritionists explain why cayenne pepper deserves the title of best spice for weight loss and share simple ways to incorporate it into your routine.
Why cayenne pepper is at the top of the list
Cayenne pepper contains an active ingredient called capsaicin, which has been studied for its effects on weight loss and metabolism. “Some research shows a link between capsaicin in cayenne pepper and an increase in the body’s heat production (known as thermogenesis), which may slightly increase metabolism for a short period of time and contribute to weight loss,” he says Toby Amidor, MS, RD, CDN.
“Cayenne pepper may also help reduce appetite, which can make it easier to maintain a calorie deficit and support weight loss,” he says Erin Palinski-Wade, RD, CDCES. However, more research is needed to determine whether appetite has changed enough to make a difference.
A meta-analysis of 15 randomized controlled trials found that cayenne pepper supplementation resulted in reductions in body weight, BMI, and waist circumference. However, both nutritionists caution that the effects are modest at best. It’s also important to note that while BMI is commonly used in healthcare to categorize weight status and risk of chronic disease, it is not a complete measure of health because it does not reflect factors such as body composition, gender, age, or ethnicity – and can contribute to weight stigma.
Another point worth noting is that most studies use high-dose supplements rather than the amount used in most recipes. “If you want to take cayenne pepper as a dietary supplement, be sure to talk to (a doctor) first,” says Palinski-Wade. “For some people, cayenne pepper supplements can cause digestive problems, trigger irritating conditions such as GERD, or possibly interact with some medications,” she adds.
Ways to Add Cayenne Pepper to Your Diet
According to the U.S. Department of Agriculture, ground spices can last up to three years in the cupboard, so stock up on cayenne pepper to use in cooking. “Cayenne pepper has a strong kick, so just a touch is needed to flavor savory dishes,” says Amidor. Palinski-Wade suggests adding a twist to soups, stews, marinades, roasted vegetables, and stir-fries. You can also sprinkle a shot on raw dishes like salads.
Amidor also recommends using cayenne pepper to balance the sweetness of some dishes; it goes well with dark chocolate.
More tips for healthy weight loss
Adding cayenne pepper to your diet or supplementing with capsaicin may be a small step toward your health goals, but this one habit alone will not result in weight loss. “There is no magic formula for losing weight and it always comes down to a balanced diet with a variety of foods,” says Amidor. Here you will find further tips for healthy and sustainable weight loss:
- Eat balanced meals. “If you want to feel fuller for longer, make sure your meals and snacks contain healthy fats, protein, and/or fiber—these three nutrients help keep you full,” says Amidor.
- Eat more protein. Palinski-Wade recommends getting 20 to 30% of your total calories from protein. “Protein helps increase satiety at meals, which can help you stay on track with a calorie-controlled eating plan,” she says.
- Eat lots of fiber. Fiber slows digestion and helps you feel full, which can help you eat more mindfully.
- Prioritize sleep. “Even one night of poor sleep can increase appetite, deplete energy, and make it difficult to be physically active,” says Palinski-Wade. Focus on sleep quality and quantity to feel your best and support your health goals.
Our expert opinion
Cayenne pepper has been studied for its connection to weight loss. Supplemental versions of the spice may help boost metabolism slightly, resulting in higher calorie expenditure and potentially greater weight loss. In addition, it can be used in many ways in the kitchen. However, consuming cayenne pepper alone does not guarantee weight loss. A healthy diet and lifestyle can help you maintain a healthy weight in the long term.
