Introducing spicy food to kids can be a fun and nutritious adventure. Learn when and how to start, with tips from parents and a dietitian, to add some zing to your child's diet and foster healthy eating habits.
As any self-respecting foodie on this little red dot teeming with diverse flavours and dishes spiked with bird’s eye chilli and a good heaping of spice, I pride myself on my Scoville scale tolerance and crave that hot pepper high now and then. But did you know that besides offering a thrilling high, spicy foods are also packed with essential nutrients and can be part of well-balanced meals, especially for your little ones?
Say what? Yup, encouraging kids to embrace a variety of flavours, including the heat of spices, is a great way to ensure they get a broad spectrum of nutrients. Early exposure to spicy foods can reduce picky eating habits and make them more willing to try new dishes as they grow. However, introducing spicy foods to kids can be a polarising and perplexing topic for many parents, especially if you’re wondering when and how to start. That’s why we’ve whipped a little guide with candid sharings from fellow parents, insights and tips from a dietitian on how to add some zing into your kiddos’ diet.
First things first, should you introduce spice to kids’ diets at all? Incorporating various flavours into children’s diets is key to fostering healthy eating habits and expanding their culinary horizons. Introducing spicy foods to kids, starting around age two can play a significant role in this flavourful adventure. By gradually exposing them to different levels of spiciness, you can help your little ones develop a more adventurous palate and a love for diverse cuisines.
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Yay/Nay: What do these parents have to say?
What do the experts have to say?
Expert tips: How to introduce kids to spicy food
Yay/Nay: What do these parents have to say about introducing spicy foods to their kids?
Living in Southeast Asia, we know how spice is life! We’re renowned for fiery flavours integral to the cultural and culinary identity. Growing up, the expectation to handle spicy food was almost a rite of passage. I remember being told off for being unable to handle a particularly spicy dish. Though I am fond of spicy foods, I can vividly recall those early experiences of wincing at the dining table, determinedly shovelling down whatever was on my plate despite the burn!
How are children introduced to spice, and how do parents navigate the delicate balance of encouraging an appreciation for spicy food while being sensitive to their children’s comfort? These parents dish some personal insights and reflect on cultural sensitivities of spice tolerance.
Syaz, mum of two, spice lover!
“I love spicy food! I crave a spicy kick quite often. Some of my non-negotiables include sambal with white rice, chilli padi with chicken-flavoured instant noodles and Indonesian chilli flakes (BonCabe) on pasta. You could say I eat spicy food at least five times a week. My daughter was interested in spicy food when she was four. She noticed that the adults in the family often had slightly different versions of the same food she and her brother were having, so she’d ask us what it tasted like. I started offering her a taste of my spicy food whenever I noticed it was milder. She’d take small bites or sips (if it was soup) and decide if it was ‘Wow, not even that spicy! It’s actually not bad!’ or she would start making a face and sticking her tongue out, calling for ‘Water!!!’ She has also started eating some spicy prawn snacks and crackers that are pretty spicy to me. But she seems to enjoy them!
“I’m happy for her whenever she feels comfortable trying something spicy because I can tell it makes her feel a little accomplished and more ‘grown-up’. In the future, I’m hoping it will make eating out or eating at dinner parties a little easier as my kids will be able to better handle ‘adult’ food. That said, we still try to find neutral, non-spicy dishes whenever we eat out, as I don’t want to unnecessarily aggravate my kids’ little tummies. I’m grateful that, for the most part, my relatives have the same views as us when offering kids spicy food. We’re very much led by the kids’ reactions to food, so if it makes them uncomfortable due to the spice level, we’ll strive to find alternatives.”
Esther, mum of two, must have spice!
“I do enjoy spicy food. It’s not exactly a ‘need’ that has to be fulfilled based on time. I think some food tastes better if there’s a kick or spice. For example, Hokkien mee MUST be eaten with chilli, nasi lemak with sambal, etc. I have introduced my child to spicy food, but it wasn’t intentional. I introduce food to my child based on its nutritional value. For example, he has been eating kimchi since he turned two, and I believe it’s a good source of probiotics, but I would offer the least spicy version available in the market. Dijon mustard is one of the few healthier condiments for dishes (compared to store-bought ketchup) that is naturally spicy; I serve the least spicy option for his meat. As he enjoys thosai as well, I let him try it with sambar unless the shop’s one is too spicy. So far, he’s okay with the level of spiciness. He has never cried, and if he says that he doesn’t like something, I’ll just remove it from his plate. He knows drinking water or anything with dairy will help soothe the sting.
“Living in Southeast Asia means that one will be surrounded by a lot of spicy dishes. While it’s not paramount that my child can handle spicy food, I think it helps if he can, as it won’t limit his food options. I have friends and relatives who cannot handle spicy food at all or have very low tolerance, and they shared with me how they felt they sometimes ‘miss out’ on some things. I’m absolutely fine if my child doesn’t like or can’t handle spicy food. The most important thing is his well-being, for which a healthy diet is crucial. None of his grandparents or relatives have expressed any views about spicy food, aside from that it shouldn’t be given at the early weaning stages for health reasons.”
Shamsydar Ani, mum of two, Masterchef Singapore Finalist, Sambal Queen!
“Contrary to what others might think, I grew up hating spicy food. I was terrified of it! I remember preparing a big glass of water next to me whenever my mother cooked ayam merah or ayam lemak cili padi for dinner. My mum always told me to drink the water if it’s too spicy. My pleas for something less spicy would always be ignored. Eventually, I learned to eat whatever my mum cooked, especially spicy dishes. So much so that I’ve developed a higher spice tolerance compared to my siblings! I think it was only in my teens that I enjoyed spicy foods.
“I made a mistake with my firstborn by telling him the food was spicy whenever I offered him food from my plate. These days, I simply wash the meat from the spicy dish I cooked and offer it to my kids. My firstborn tends to spit it out if it gets too spicy, but my secondborn, who is now one, seems to just gobble the food up. So, I guess it works! I think it’s very important for my kids to tolerate spice because it’s what my family enjoys! I don’t want them feeling left out of family meals or to cater specially for them just because they can’t handle spicy food. My husband also has a low spice tolerance, so maybe I need to work on that. My family seems intrigued when my kids just eat whatever the adults eat, especially spicy food. But I’ve seen kids who enjoy prata with curry, so that’s my eventual goal for my firstborn, especially.”
Annie Or Kam Fat, mum of two, enjoys spicy food somewhat!
“We enjoy spicy food; my husband enjoys it more than I do. Most of the time, we don’t add chilli to the meals themselves, but we add chilli sauce afterwards, as my youngest cannot take chilli spice at all. My oldest has always been adventurous with his eating and wants to try anything we eat, so he asked to try chilli sauce. We initially gave him a few drops to taste, and he said he enjoyed it, so whenever we have chilli, he will always want some! My youngest, however, is very resistant to chilli; he will complain if anything has the slightest spice! We didn’t have a plan to introduce spice to our children, and it isn’t important to us whether our children can handle spice. My oldest genuinely enjoys spice and trying new foods and will actively ask for chilli if he wants.”
Introducing spicy foods to kids: What do the experts have to say?
So it’s a bit of a tricky journey, and often, parents introduce spicy foods to their kids without much of a road map! We turn to an expert for insights on this zingy journey with the kids.
Insights from Sangamithra GV, Accredited Nutritionist (ANS) – Dietitian, Principal Nutritionist & Founder, Sangamithra GV Nutrition
Are there any health benefits of introducing spicy foods?
Our taste buds are constantly developing, and spices like black pepper and milder chillies can add a new dimension of flavour for kids. This exposure can encourage them to be more adventurous and appreciate a wider variety of foods in the long run. Black pepper, in particular, is thought to stimulate the digestive system. This might be beneficial for some children who experience occasional tummy troubles. However, keep in mind that spicy food can also irritate sensitive little tummies, so listen to your child’s body.
What is the recommended age to introduce spice to kids?
There’s no single “magic age” to introduce spice. Generally, it’s best to wait until after one-year-old. Their taste buds are still developing, and very young children might find strong flavours overwhelming or even irritating.
What are your insights on countering family narratives that equate spice tolerance with bravery in Asian households?
The cultural narrative around spice tolerance can be fascinating. In some Asian households, for example, handling heat might be seen as a sign of strength. While cultural pride is wonderful, focusing on enjoyment is important, not “toughness.” Explain that everyone has different preferences, and encourage exploration over endurance.
What is the impact of spicy food on taste development and food preferences?
Spicy “spices” add a new dimension of flavour, something beyond sweet, salty, sour, and bitter. Early exposure helps them appreciate this complexity, potentially leading them to enjoy various foods later in life. Spicy food can be exciting and novel for kids. Trying new spices encourages them to be more adventurous with their food choices, which is crucial for a well-rounded diet. Capsaicin, which gives chillies heat, initially triggers a burning sensation. However, with repeated exposure, taste buds become less sensitive. This can lead to a greater tolerance for spicy foods as they age, opening them up to even more culinary adventures.
Expert tips: How to introduce spicy food to kids
So, how exactly should we be introducing spicy foods to kiddos? Dietitian Sangamithra shares more.
Take note of age-appropriate guidelines
“Generally, do not introduce spice to kids under one year old. Babies’ taste buds are still developing, and strong flavours like chilli peppers can be overwhelming or irritating. Their digestive systems are also maturing, and spicy food could cause discomfort. You can explore introducing spice after one year with caution. Around one year old, some children might be curious about new flavours and textures. You can start with mild spices like black pepper (a tiny sprinkle), grated cinnamon, and ground ginger (a pinch). Remember, it’s all about introducing them gradually and in small amounts. As your child gets older (around two to three years old), you can introduce milder chilli peppers like bell peppers (sweet and colourful) and milder chillies. It’s important to listen to your child’s cues. If they seem uncomfortable, stop offering spicy foods.”
Listen to your child’s body
“Just last week, a parent consulted me because their four-year-old loved spicy food too much. According to their parents, they continually ate a good amount of local food that would be considered “spicy”, leading to stomach discomfort. We talked about offering milder options, smaller portions, and focusing on enjoying different flavours, not just the spiciness. Remember, every child is different. Pay attention to how your child reacts. A runny nose or upset tummy are signs of easing off, so try again later. Spicy food shouldn’t be a punishment or a test of bravery.”
Additional factors to consider
Cultural background: In some cultures, spices are introduced earlier. If your family has a tradition of enjoying spicy food, you can adapt it for your child with milder options
Individual sensitivity: Some children might be more sensitive to spice than others. Pay attention to their reactions and adjust accordingly. The key takeaway: There’s no rush! Introduce spices when your child shows interest and their body is ready.
Many thanks to the parents and experts for sharing on this topic. Got a hot take on this spicy topic? DM us via Instagram!
