Why Building Spice Tolerance Is Actually About Culture (and Why You Should)

The Scoville scale, which measures chilli heat, runs from zero for a standard bell pepper to over two million for a Carolina Reaper. For millions of Brits, spice is simply off the menu. But understanding why might change that.

The science behind spice tolerance is more interesting than most people realise. Capsaicin, the compound responsible for the burn in chillies, does not actually cause physical harm. It simply tricks them into sending signals to your brain, even when there’s no actual temperature change.

“With repeated exposure, those receptors become less reactive. In other words, you can train yourself to actually enjoy heat,” says Mimi Morley, Senior Recipe Development Manager at HelloFresh.

Mimi has spent years building spice into recipes that need to work for the widest possible range of palates, and she argues that the starting point most people choose is the wrong one.

“Everyone assumes you begin by picking a chilli and dialing up the heat gradually, but it’s better to start with the fat,” she says. “A dish built on coconut milk, ghee or a good oil base will carry capsaicin very differently than something like a stir fry or broth.”

“Fat binds to the compound and slows its release. If you’re wanting to get more into spicy food, Thai red curry is a good starting point because it’s slightly sweeter and less spicy than a Thai green curry, making it a gentler choice than biting into a fresh bird’s eye chilli raw.”

She adds, “Experimenting at home gives you much more control over the heat level than eating at restaurants. Depending on how much you struggle with spice, you can start with a quarter or half the recommended amount of red curry paste and gradually increase it over time.”

Start low, but not where you think

Most people attempting to build tolerance gravitate towards jalapeños at around 5,000 Scoville units because they sit at the lower end of the Scoville scale, but Mimi suggests a more flavour-focused entry point.

“Jalapeños give you a concentrated kick of heat, whereas when spice is blended into a sauce, it can feel like less of a shock,” says Mimi. “Gochugaru, the Korean red pepper flake, sits at a modest heat level but gives you something much more complex with a fruity, slightly smoky, and a warmth that builds slowly rather than hitting immediately.”

“Cooking with it weekly and in lower amounts than suggested, whether in a simple fried rice or stir fry, can help build tolerance naturally rather than forcing yourself through discomfort,” she notes.

A gateway to global flavours

There is a more compelling argument for building spice tolerance than personal challenge. A significant portion of the world’s cuisines are built on heat as a foundational element rather than an optional addition.

“When you cannot tolerate chilli, you miss out on understanding many other cuisines and their cooking styles,” Mimi explains. She points to Indian, Mexican, and West African cuisines as key examples. “Dishes like jalfrezi, enchiladas or jollof rice with egusi soup rely on a specific combination of chilli heat and savoury spice blends that define these dishes.”

“Even restaurant versions in the UK are often softened because chefs are adjusting for their customers,” Mimi says. “But if you can tolerate those adapted versions, it at least opens the door. You start noticing the depth of the spice blends and the complexity beneath the heat. And eventually, you might seek out more authentic versions, or explore other cuisines you previously couldn’t.”

How to actually start (if you want to)

For those looking to begin, Mimi recommends integrating spice into your weekly or monthly cooking instead of treating it as a one-off challenge. “Building tolerance at home, even in small amounts, gives you the ability to understand and appreciate different food cultures.”

“Start by cooking with smoked paprika and a single dried ancho chilli in your slow-cooked dishes. Once you’re comfortable, introduce small amounts of gochujang paste into your marinades and dressings, or experiment with a Thai red curry as an alternative way to build heat gradually.”

Mimi says, “There’s no rush, and most people find their palate shifts noticeably within a few months of cooking regularly with these ingredients. You’re not trying to become immune to heat but to reach a point where heat feels like a natural part of the dish, something you can enjoy and control.”

“I must make it clear, you absolutely don’t need to do this. But with building tolerance, the beauty is you’ll find there’s a whole new world of food and flavour out there for you,” she adds.