Should You Avoid Nightshade Vegetables?

The Yolk

Which vegetables are “nightshade”?

• White potatoes
• Tomatoes
• Peppers
• Eggplants
• Okra
• Paprika
• Cayenne

The confusion around nightshade vegetables

• Diets addressing “leaky gut” eliminate nightshades
  • Autoimmune protocol (AIP) – due to chemical compounds and their effect on the intestinal lining for people with autoimmune disease and allergies
  • Low FODMAP – to relieve inflammatory bowel disease and protect the intestines
• Some people report arthritis flares after eating nightshades
• Solanine
  • A poison present in nightshade vegetables’ stems and leaves (we don’t eat these)
  • Also in green potatoes and potatoes beginning to sprout
• All lead to inflammation, where the immune system flares up and shows up in many ways:
  • Joint pain
  • Fatigue
  • Abdominal pain
  • Skin rashes
  • Digestive issues
  • Anxiety
  • And many more

Studies on inflammation and nightshade vegetables

• Anti-inflammatory effects are common among nightshades
  • Anatabine, found in peppers, tomatoes and eggplants, has anti-inflammatory effects on the intestines (mouse study)
  • Tomato juice reduces inflammation in overweight females
  • Eggplants protect against DNA damage
  • Anti-inflammatory red peppers
  • Lycopene (tomatoes) reduced inflammatory proteins in fat tissue
• Inflammatory effects show up in existing disease
  • Potatoes aggravate existing inflammatory bowel disease (mouse study)
  • Autoimmune protocol diet improved IBD symptoms
  • Low FODMAP diet reduced IBD symptoms

Nightshade vegetables are nutritious

• Many vitamins and minerals
  • Vitamin A
  • Vitamin C
• Fiber
• Antioxidants
  • Lycopene – found in tomatoes
  • Beta-carotene – also found in tomatoes

Perspective

• Tomatoes, eggplants, peppers are recommended on an anti-inflammatory Mediterranean diet
• There is no reason to avoid vegetables, unless you have an intestinal condition and are exploring cures/relief
  • Refer to physician or dietician
  • It is possible to be sensitive to nightshades -but other foods are likely more common
  • The studies showing anti-inflammatory effects likely exclude those with existing conditions
• Don’t eat green potatoes

Research & Resources

• The Buzz About Nightshades
• The nutrition of potatoes
• Lycopene found in tomatoes may prevent prostate cancer
• People who eat chili peppers may live longer?
• Best vegetables for arthritis
• Foods that do cause inflammation