If you look around this food blog, you might notice some things missing. Maybe you won’t, I’ll give you a hint: NIGHTSHADES. When I did the Autoimmune Protocol I discovered that eating nightshades caused inflammation in my body. Not only inflammation but a full-on autoimmune flare. Symptoms vary, swollen gums, swollen joints, boils, fatigue, nausea, and more. So I cook, I write cookbooks and I create delicious amazing meals without nightshades and I don’t miss them.
Before I teach you how to cook without nightshades, let’s go over two things:
- WHAT ARE NIGHTSHADES?
- WHO SHOULD NOT EAT THEM? (SPOILER: THE ANSWER IS NOT EVERYONE)
Nightshades Are Plants Belong to the Solanaceae Family
There are over 2,000 nightshades in the plant kingdom, and some are deadly like belladonna.
All plants have anti-nutrients (lectins, solanine, saponin, gluten, tannins, oxalates, phytic acid). It’s the plant’s protective mechanism so they don’t get eaten. In recent years terms like oxalates, lectins, etc have become really popular. Well, those are anti-nutrients found in all vegetables, nuts, seeds, grains, legumes, and more.
Nightshades tend to be higher in solanine and lectin anti-nutrients. Peppers are high in capsaicin, which makes them spicy and in the wild protects them from being eaten by animals. Nicotine is also present in some nightshades. While these anti-nutrients and alkaloids can be deadly to bugs and critters, they should be safe for humans. However, in some people, these antinutrients cause damage to the gut lining and flora. (1, 2)
“The gastrointestinal tract consists of an enormous surface area that is optimized to efficiently absorb nutrients, water, and electrolytes from food. At the same time, it needs to provide a tight barrier against the ingress of harmful
“The observation that Solanaceae spices (paprika, cayenne pepper) increase permeability for ions and macromolecules might be of pathophysiological importance, particularly with respect to food allergy and intolerance.”
“Our results demonstrate that consumption of potato skins containing glycoalkaloids can significantly aggravate intestinal inflammation in predisposed individuals.” (source)
List of Edible Nightshades
- Bell peppers, Hot Peppers, Jalapeño, Serrano, etc
- Any spice extractives made from peppers like: red pepper flakes, cayenne, paprika, ancho chili, taco seasoning etc
- Tomatoes, tomatillos
- Eggplant
- Potatoes (red skin, white, Idaho, blue potatoes etc. Not sweet potatoes)
- Tobacco
- Goji Berries aka Wolf Berries
- Ashwagandha
- Cape gooseberries
- Modified food starch (usually has potato starch)
- “Spices” when listed in sausage or packaged foods often have nightshades
Who Should Avoid These?
- If you have an autoimmune disease and suffer from a lot of inflammation despite eating a whole foods diet.
- If you react to nightshades.
- If you have Hidradenitis Suppurativa.
- If you have a lot of joint pain or swelling.
- Have you done paleo and Whole30 or keto and still felt sick? Tired? Swollen? Ance?
Try omitting nightshades for 30-60 days. Then add them back in and see if you feel different.
If you suffer from chronic inflammation your omega3 to 6
Simple Nightshade Free Swaps: printable image!
Ami says
Appreciate this so much Cristina. Was in tears watching your initial video, hearing someone going through the same feelings doesn’t make you feel so alone.
Makeda says
Hi Cristina,
Thank you so much for this! I was wondering if anyone has tested eating nightshades without the skin and the seeds to see if that lessons the reaction. It seems that with most of them, its those parts that cause most if not all of the inflammation. I will test this on myself as I have always ate potatoes, tomatoes in the form of tomato based sauces and peppers for some years; I’m only 30. Potatoes were always peeled though because my family did not like them. After becoming an adult and realizing we needed more fiber, I started leaving the skin on and we all grew accustomed to and enjoyed them that way. I personally loved peppers and raw tomatoes so I ate more of them within the last 10 years but my family never liked them. I was prematurely diagnosed before I graduated college in 2012 with HS although I only had 1 boil ever. Fast forward to 2021, I was officially diagnosed with HS after having some boils off and on. I heard that good Italian chefs tend to remove the skin and seeds from their marinara sauces anyway but that’s not the custom in America nor our premade foods…. I will experience on my self after law school finals. _Lo Mejor
Lejon Palmer says
I just got my microbiome read and it says I have the Pepper/Tomato/Paprika mild mottle virus in my results. It also says I should avoid foods with agglutinin – which I read is lectin and it’s found in nightshades and grains. I feel overwhelmed with information ? but I’ve been following you on Instagram for a while soooo – Thank you for being here! I’m concidering signing up for your coaching calls and I just ordered your book. ??
Cristina says
You got this!
Khaliah Coleman says
I read a book titled “Eat Right for Your Bloodtype” and I found that a ton of the “Nightshades” (I don’t know that was the term for them) were on my list of things not to eat although I have eaten most my entire life. A roasted potatoe with the skin on although, delicious makes me feel worse than if I had just had mashed potatoes. Bell peppers are not my friends either. So this article made things even clearer. I hope to be able to utilize some of the receipes in the future. Thanks!
Nicole says
which of your plans do you recommend to avoid nightshades? My doctor has recommended intermittent fasting with bulletproof coffee in the AM and 2 nightshade free meals for lunch and dinner?
Cristina says
All of my meal plans are nightshade free! If you’re looking to do an elimination diet try the AIP Keto Reset or the Healing Keto Meal Plan (which accounts for IF)
Dragonfly says
Is elimination-reintroduction the only way to know if nightshades are a problem category, in the absence of obvious inflammation symptoms? I definitely don’t feel great after eating peppers and tomatoes (especially with the skin on) so I try to avoid, but I love potatoes!
Cristina says
It’s the only way to know with certainty, I believe.
Frances Ganz says
I appreciate you putting this together! We’ve cut out the potato types just in doing Keto but I’d be curious to try leaving out the other items for even a week or two to see if there is any difference. I often take your recipes and add things like bell peppers to them (it’s an easy veggie to get my husband to eat).
Cristina says
I hear ya! If you think it will help then go for it! But if you don’t react to them, no need to cut them you 🙂