Home » Autoimmune Protocol (AIP) » AutoImmune Protocol 101 » List of Nightshades Foods and Why You Might Want To Avoid Them
What are nightshades?
When I hear the word nightshade, my first thought is generally that it’s poisonous (since deadly nightshade, also known as atropa belladonna, is often mentioned as a poison in the mystery books I used to read as a child).
But, nightshades (also known as Solanaceae) encompasses a whole family of flowering plants that includes many very popular fruits and vegetables that you probably eat daily.
Read on for a comprehensive list of nightshades, and to find out why you might want to avoid nightshades to protect or revitalize your health.
The Most Common Nightshades
Some of the most popular nightshades are potatoes, tomatoes, bell peppers, and chili peppers. But because various spices and spice mixes are made from chili peppers, nightshades can be found in a whole host of processed foods!
Here’s a more complete list of nightshades that you might be eating (though some of them may be rare in the US):
- Ashwagandha
- Bush Tomatoes (native to Australia)
- Cape Gooseberries (or ground cherries, different from regular cherries)
- Capsicums
- Cayenne pepper
- Chili Pepper Flakes
- Chili powder
- Chinese Five-Spice Powder
- Cocona
- Curry Powder
- Curry spice powder
- Eggplants/aubergines
- Garam Masala spice – because it contains peppers
- Garden Huckleberries (different from regular huckleberries)
- Goji berries
- Hot Sauce
- Ketchup (and BBQ Sauce) – because they contain tomatoes
- Kutjera
- Most spice blends – because they contain peppers
- Naranjillas
- Paprika spice
- Pepinos
- Peppers (including bell peppers, sweet peppers, chili peppers, jalapeños)
- Pimentos
- Potatoes (does not include sweet potatoes or yams)
- Red Pepper
- Red Pepper Flakes
- Steak Seasoning
- Tamarillos
- Tomatillos
- Tomatoes
This list is compiled from my own experience as well as Sarah Ballantyne’s list here.
Note that sweet potatoes and peppercorns are NOT in the nightshade family, and are okay to consume on AIP.
Why You Might Want To Avoid Nightshades
Nightshades contain several chemical compounds that can have negative effects on the human body. The worst offenders – and the ones most likely to impact your health – are glycoalkaloids, saponins, calcitriol, nicotine, and capsaicin.
Many of these compounds are part of the plant’s innate self-defense system, protecting it from predators and pathogens by disrupting their cell membranes. Unfortunately these substances can have a similar detrimental effect on humans, resulting in prolonged inflammation and unwanted symptoms.
Glycoalkaloids, for example, have been shown to contribute to leaky gut and inflammatory bowel disease (IBD). (1) In high amounts (e.g., in green and sprouted potatoes), they can be highly toxic to both humans and animals. (2)
Glycoalkaloids also inhibit a key enzyme needed for nerve impulse conduction. According to Georgia Ede, MD., “These cunning chemical weapons block the enzyme acetylcholinesterase, resulting in overstimulation of the nervous system in sensitive individuals. Anxiety is just one of many neuropsychiatric side effects documented in humans.”
One 2005 study noted that it typically takes over 24 hours for the body to eliminate the glycoalkaloids found in nightshades. For this reason, eating these foods frequently can result in a buildup of the toxic compounds in the body, causing the negative effects to be cumulative over time. (3)
Other problematic plant compounds found in nightshade foods are called saponins. Saponins seem to be able to interact with cholesterol molecules in your cell membranes creating holes in the membrane and interfering with cellular function. (4)
Studies have also shown that some saponins can increase leaky gut, potentially allow substances to enter your bloodstream that shouldn’t be there. (5)
Nightshades also contain calcitriol, a potent hormone that, when consumed in high amounts, can result in calcium deposits in the soft tissues of the body, such as tendons, ligaments, heart, and kidneys. It is thought that this calcification may play a role in osteoarthritis and coronary artery disease. (6)
All nightshades also contain nicotine, which tends to make these foods somewhat addictive (we all know that person who puts hot sauce on everything). Unfortunately, nicotine has been shown in several studies to interfere with wound healing – not exactly what we need when we’re trying to maintain or regain our health. (7)
Lastly, capsaicin is an alkaloid found in hot peppers. This substance is irritating to bodily tissues, and can have unwanted effects on the respiratory system. There is some conflicting research on possible benefits to capsaicin, but for people with autoimmune conditions, it is best avoided. (8)
For all of these reasons, we steer clear of nightshades on the autoimmune protocol.
Beware! Nightshades Can Be Found in Many Spices
As you can see from the list above, nightshades can be tricky to avoid as tomatoes, paprika, and chili powder can be found in many popular spices and sauces! And of course many of us love potatoes.
What makes it even harder is that many people forget (or don’t know) what nightshades are. For example, it’s easy to forget that ketchup, steak seasoning, and curry powder all contain nightshades.
It definitely makes eating at a restaurant or a friend’s house really challenging!
For More Info On The Paleo Autoimmune Protocol
Again, if you have an autoimmune condition, then I highly recommend you read this article here.
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Lori Smith, MSN, BSN, WHNP-BC — Updated on December 2, 2020
Fruits and vegetables from the nightshade family are staple foods for many people. Nightshades are nutritious, healthful foods and the idea that they cause inflammation is not supported by evidence.
Nightshade foods contain solanine, a chemical which some people believe may aggravate arthritis pain or inflammation. The Arthritis Foundation say that this is not true. However, if a person feels that certain foods trigger their arthritis symptoms, including nightshades, they should avoid these foods.
In this article, we discuss the effects that nightshade vegetables might have on inflammation and arthritis symptoms, the health benefits of nightshades, and which other foods may have anti-inflammatory effects.
Some people believe that the solanine contained in nightshade vegetables may cause inflammation, or make inflammation related to arthritis worse.
While some people may report a worsening of symptoms when eating nightshades that contain solanine, there is no research to support that solanine has a direct effect on inflammation or arthritis pain. Instead, these symptoms may be caused by or related to a food sensitivity to the nightshade family.
A 2010 study suggests that eating purple or yellow potatoes may, in fact, reduce inflammation and DNA damage. These species contain high levels of antioxidants, including carotenoids, which the authors suggest may prevent cell damage.
Despite this, if a person believes that they may have a food intolerance or food allergy to nightshades, they can remove them from their diet and make a note of any effects that this has to their symptoms.
If a person wishes to eliminate nightshades from the diet, they can replace them with other non-nightshade vegetables, such as:
- sweet potatoes
- yams
- cauliflower
- mushrooms
Nightshade vegetables are part of the plant family Solanaceae. Some species are toxic, including the belladonna plant, which is also called deadly nightshade. Other species are commonly cultivated and eaten by humans.
Common nightshade vegetables that we eat include:
- white potatoes
- tomatoes
- eggplant
- bell peppers
- cayenne pepper
- paprika
Nightshades contain an alkaloid called solanine, which is toxic in high concentrations.
Solanine is found in trace amounts in potatoes and is normally safe, though the leafy stalks of the potato plant and green potatoes are toxic, and solanine poisoning has been reported from eating green potatoes.
Share on PinterestPotato skins are rich in vitamin C.
Certain nightshade vegetables can be excellent sources of nutrients, including vitamins, protein, and fiber.
Eating a varied diet rich in vitamins and minerals can have a powerful effect on a person’s health and improve the symptoms of chronic conditions, such as rheumatoid arthritis.
Nutritious nightshades include the following:
Eggplant
Eggplant is an ingredient used in many diets, including the Mediterranean diet and is stocked in most grocery stores.
Eggplant is a good source of fiber, potassium, and vitamin B-1, B-6, and K.
Tomatoes
Tomatoes are an excellent source of vitamins and minerals, including biotin, potassium, iron, and zinc. They also contain the antioxidant lycopene, which may improve inflammation.
Potatoes
Purple, white, and yellow potatoes all offer nutritional value that includes fiber, vitamin C and vitamin B-6.
Peppers
Bell peppers are great sources of vitamin A and C, potassium, and folic acid.
According to the Arthritis Foundation, there is no specific diet that a person with rheumatoid arthritis should follow, but there are some foods that can help to control inflammation. Many of these foods are found in the Mediterranean diet.
Anti-inflammatory foods recommended by the Arthritis Foundation include:
- Oily fish: These have a high Omega-3 content that may reduce inflammation. Good sources include salmon, tuna, and anchovies.
- Colorful fruits and vegetables: Examples include blueberries, cherries, kale, and broccoli that are full of antioxidants to support the immune system.
- Nuts and seeds: These include walnuts, pine nuts, and almonds with monounsaturated fats, which may help with inflammation. Olive oil can have a similar effect.
- Beans: Examples are black beans, pinto beans, and kidney beans, which contain anti-inflammatory and antioxidant compounds.
Incorporating these foods into recipes and daily meals is easy with a wide range of recipes available online and in cookbooks.
Share on PinterestSymptoms of a nightshade vegetable allergy may include coughing or wheezing.
A person may be allergic to one or more nightshade vegetables if they experience the following symptoms shortly after eating them:
- hives or a skin rash
- shortness of breath
- wheezing
- coughing
- tightness of the throat
- pale skin
- anaphylaxis
Anaphylaxis is a life-threatening reaction and a medical emergency.
If a person experiences a severe allergic reaction such as anaphylaxis after eating any food, they should seek emergency medical attention and use an EpiPen, if one is available.
Nightshade vegetables are excellent sources of nutrition, and no research to date has linked them specifically to increased inflammation or other symptoms of arthritis.
However, there are some people with sensitivities or food allergies that involve the nightshade family. Eliminating these foods may help those with a sensitivity find relief from their symptoms.
A person should speak with a dietitian if they are concerned about the effects of a particular food on their health.
Last medically reviewed on May 8, 2018
- Food Allergy
- Food Intolerance
- Nutrition / Diet
- Vegan / Vegetarian