In many Ghanaian homes, pepper is not just a spice — it’s a culture. From the fiery shito that accompanies waakye, to the tongue-tingling pepper sauces that elevate banku and tilapia, hot pepper is considered a signature of flavor and strength.
But while it adds that cherished kick to our meals, medical experts warn that too much pepper might be silently harming our health.
Pepper: beloved but misunderstood
“In Ghana, people often equate pepper with taste,” says Dr. Efua Bediako, a nutritionist based in Accra. “Some won’t eat unless the food is spicy enough to bring tears to their eyes. Unfortunately, that obsession comes with consequences.”
The primary chemical responsible for the heat in chili peppers is capsaicin. In moderate amounts, capsaicin has health benefits—it’s been linked to metabolism boosts, pain relief, and even heart health. But like many good things, too much can tip the scale.
What too much pepper can do
- Stomach irritation and ulcers
Although pepper alone may not directly cause ulcers, overconsumption can aggravate the stomach lining, especially in individuals with existing gastrointestinal issues. “We’re seeing more cases of gastritis, acid reflux, and discomfort linked to excessive pepper intake,” Dr. Bediako notes. - Hemorrhoids and anal irritation
For many Ghanaians who eat heavy doses of pepper daily, bathroom trips can be painful. “You’ll often hear jokes about pepper ‘biting twice,’” says Kwame Owusu, a food vendor at Madina Market. “But it’s no joke when people develop piles or anal fissures.” - Respiratory issues
Inhaling too much pepper, whether during cooking or eating, can trigger coughing, sneezing, and in extreme cases, worsen asthma. This is especially common among street vendors and cooks who handle pepper in bulk without protective gear. - Dependence and taste numbness
Over time, high tolerance for pepper can dull your sensitivity to flavors. “People start using more and more pepper just to ‘feel’ something, which can mask other important flavors and nutrients in the food,” says Chef Ama Serwaa of Osu.
Cultural pressures and misconceptions
In Ghana, there’s often peer pressure tied to eating spicy food. Many believe that being able to “handle” hot pepper is a sign of strength or masculinity. This leads some to eat dangerously spicy meals just to keep up appearances.
“I remember growing up, if you couldn’t handle raw pepper in your kenkey, you were considered soft,” recalls Joe Mensah, a taxi driver in Kumasi. “But these days, I have to watch my pepper — I had a serious ulcer scare last year.”
How much is too much?
Experts advise that moderation is key. “One or two small scotch bonnet peppers per day in a full pot of stew is usually safe,” Dr. Bediako advises.
“But blending five or six into a single bowl of soup, and doing that daily, becomes a problem.”
Instead, Ghanaians are encouraged to explore milder ways to flavor food — such as ginger, garlic, onions, or fresh herbs like basil (nkontomire) and bay leaves.
