As a dietitian, Dr. Tehseen Siddiqui, Chief Dietician, Saifee Hospital, Mumbai, says she sees many people struggling with digestive issues, with two major culprits emerging time and again: excessive consumption
of super-spicy foods and late-night eating habits. “Our love for hot, spicy meals and midnight snacks is quietly putting a strain on our digestive system,” she explains.
Dr. Siddiqui further highlights what she refers to as the Spice Effect, also known as the Capsaicin Effect.
“Spicy food gets its heat from capsaicin, which can act as a gut irritant, especially when consumed in large amounts or by individuals with sensitive stomachs,” says Dr. Siddiqui. “While moderate spice can offer health benefits, excessive capsaicin may lead to several digestive problems.”
According to Dr. Siddiqui, capsaicin can,
Trigger acid reflux: “Capsaicin stimulates stomach acid production. Lying down soon after eating a spicy meal is a common cause of heartburn, as acid can easily flow back up the oesophagus,” she explains.
Irritate the gut lining: “For people with conditions such as gastritis, IBS, or existing ulcers, the burning sensation can be quite literal, leading to pain, nausea, and changes in bowel habits,” adds Dr. Siddiqui.
The Problem with the Night Shift
Your digestive system follows your body’s circadian rhythm. As night approaches, digestion naturally slows down to prepare the body for rest. Dr. Siddiqui notes that eating a heavy meal late at night especially one that’s spicy, fatty, or high in sugar forces the gut to work overtime when it should be winding down.
“Digestion requires significant energy,” says Dr. Siddiqui. “When your body is busy breaking down food, it can keep you more alert than you realise, making it harder to fall asleep. Over time, this creates a cycle where poor sleep affects gut health, and digestive issues further disrupt sleep.”
She further explains that late-night eating also reduces digestive efficiency. “It disrupts the gut’s natural schedule, resulting in bloating, indigestion, and a feeling of heaviness that often continues into the morning,” Dr. Siddiqui says.
“You don’t have to give up your favourite spicy foods but timing truly matters,” advises Dr. Siddiqui.
She recommends finishing your last meal at least 2–3 hours before bedtime to allow the stomach enough time to digest and settle before lying down. “If you’re craving spicy food, enjoy it earlier in the day or at an early dinner,” she suggests. “Pairing spicy meals with cooling foods such as yogurt, rice, or milk can also help soothe the gut.”
For late-night hunger, Dr. Siddiqui advises keeping it light. “A piece of fruit or a simple snack is far easier on your digestion than heavy, spicy, or fatty foods.”
“Small changes in when and how you eat can make a significant difference in calming your digestive system and helping you enjoy deeper, more restful sleep,” she concludes.
