Unfortunately, my spicy food tolerance is pretty low, and I really want to work on improving it. How to Increase Spicy Food Tolerance1. Start with the basicsTaste of Home: What kinds of spicy foods are good for beginners, aka people who don’t have much spice tolerance but want to expand their palate? Turn down the heatTOH: If you become overwhelmed by spicy food, what’s the best way to alleviate that sensation? Start slow, eat spicy foods more regularly, and give your taste buds time to adapt.