- Dietitians say cayenne pepper may give metabolism a boost.
- Studies link cayenne pepper to small reductions in body weight, BMI and waist size.
- Adding cayenne to meals can spice up flavor while supporting healthy weight goals.
Trying to lose weight can feel overwhelming, but sometimes the smallest changes make the biggest difference. Believe it or not, even the spices you use matter. Cayenne pepper—a fiery favorite you probably already have on your shelf—might do more than just kick up the flavor.
Research suggests it could rev up your metabolism in the short term and support healthy weight goals. Ahead, dietitians explain why cayenne pepper earns the title of the best spice for weight loss and share simple ways to work it into your routine.
Why Cayenne Pepper Tops the List
Cayenne pepper contains an active compound 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 can slightly raise metabolism for a short time and may help support weight loss,” says Toby Amidor, M.S., RD, CDN.
“Cayenne may also help reduce appetite, which can make it easier to maintain a calorie deficit and support weight loss,” says Erin Palinski-Wade, RD, CDCES. However, more research is needed to know if there’s enough change in appetite to make a difference.
A meta-analysis of 15 randomized controlled trials found that cayenne pepper supplementation led to reductions in body weight, BMI and waist circumference. Both dietitians point out, however, that the impact is modest at best. It’s also important to note that while BMI is often used in health care to categorize weight status and chronic disease risk, it’s not a complete measure of health since it doesn’t reflect factors like body composition, sex, age or ethnicity—and it can contribute to weight stigma.
Another point of note is that most studies use high-dose supplements, rather than the amount used in most recipes. “If you plan to incorporate cayenne pepper as a supplement, be sure to speak to [a health care provider] first,” says Palinski-Wade. “For some individuals, cayenne pepper supplements can cause digestive issues, irritate conditions such as GERD or may potentially interact with some medications,” she adds.
Ways to Add Cayenne Pepper to Your Diet
According to the U.S. Department of Agriculture, ground spices last for up to three years in the cabinet, so stock up on cayenne pepper to use in cooking. “Cayenne pepper has a strong kick, so only a touch is needed to flavor savory dishes,” says Amidor. Palinski-Wade suggests adding a touch to soups, stews, marinades, roasted vegetables and stir-fries. You can also sprinkle a dash onto raw dishes, like salads.
Amidor also recommends using cayenne to balance out the sweetness in some dishes; it pairs nicely with dark chocolate.
Other Tips for Healthy Weight Loss
Adding cayenne pepper to your food or supplementing with capsaicin may be a small step toward your health goals, but this one habit alone won’t lead to weight loss. “There is no magic answer to weight loss, and it always comes down to eating a well-balanced diet with a variety of foods,” says Amidor. Here are some other tips for losing weight in a healthy and sustainable way:
- Eat well-balanced meals. “If you’re looking to feel fuller longer, make sure your meals and snacks include healthy fats, protein and/or fiber—these three nutrients help to keep you satisfied,” says Amidor.
- Eat more protein. Palinski-Wade recommends aiming for 20% to 30% of total calories from protein. “Protein helps to increase satiety at meals, which can be beneficial in helping you stay on track with a calorie-controlled meal plan,” she says.
- Eat plenty of fiber. Fiber helps slow down digestion and helps you feel full, which can help you eat more mindfully.
- Prioritize sleep. “Just one night of poor sleep can increase appetite while zapping energy and making it hard to be physically active,” says Palinski-Wade. Focus on sleep quality and quantity to feel your best and support your health goals.
Our Expert Take
Cayenne pepper has been studied for its connection to weight loss. Supplemental versions of the spice may help slightly increase metabolism, resulting in greater calorie burn and potentially higher weight loss. Plus, it can be used in a variety of ways in the kitchen. Yet, consuming cayenne pepper alone will not guarantee weight loss. Practicing healthy eating and lifestyle habits can help you maintain a healthy weight for the long term.
