Are nightshades on your grocery list? Could they be harming you? Let’s look at a list of these mysterious fruits / vegetables and the effects of their consumption and why you may want to avoid them.
Nightshade fruits, vegetables, and berries are seemingly nutritious. However there are many people who cannot tolerate them and end up with inflammation, digestion issues, and chronic illness from their consumption. Nightshades belong to the Solanaceae family of flowering plants that range from herbs, vines, trees, and shrubs. There are between 2,000 and 3,000 different species in this family, some are edible and some are not. 1
List of commonly consumed nightshades:
- Ashwagandha
- Goji Berries
- Ground Cherry (All varieties)
- Eggplant / Aubergine
- Pepino
- Peppers (ALL: Bell Peppers, Jalapeno, Chili, Pimento, etc..)
- Potatoes (white and red – sweet potatoes are not a nightshade)
- Red Spices (curry, chili, cayenne, paprika, red pepper)
- Tamarillo
- Tobacco
- Tomatillo
- Tomatos (All varieties)
So should you eat them?
Like I said above some people can tolerate them, but there is a growing number of people who cannot. Many of those who cannot tolerate them have inflammatory issues such as autoimmune conditions and joint issues. There are 5 phytochemicals in nightshades that have been shown to potentially cause issues.
First are the glycoalkaloids, solanine and chaconine found in potatoes. They are anti-nutrients and have been found to aggravate inflammatory bowel disorder (IBD) by disrupting the integrity of the epithelial barrier. 2,3
Second, is saponin which is found in nightshades and legumes. They have been found to impair the digestion of protein and inhibit the absorption of vitamins and minerals in the gut. 4,5
Third, capsaicin which is a pretty controversial alkaloid found in peppers. It has shown anti-inflammatory properties, but at the same time it has also shown inflammatory properties. There is a study that shows a correlation between chili peppers and digestive issues. 6
Fourth, are lectins. These too are controversial and are found in many plants, specifically legumes, grains, nightshades. They are anti-nutrients and disrupt the absorption of nutrients and mess up gut flora. 7
So what does nightshade intolerance look like?
It can show up in a myriad of ways including, but not limited to:
- Digestive issues (bloating, indigestion, stomach cramps, etc..)
- Inflammation (joints, skin irritation, mouth sores)
- Flaring up of preexisting conditions (autoimmune issues)
I personally have an autoimmune disease and have to avoid all nightshades, otherwise I get almost all the symptoms listed above. You may not have a reaction from eating a pepper, but be cognizant of the other nightshade foods. Your body may be so inflamed that you do not even notice it. So always peel your potatoes and peel and de-seed peppers, tomatoes, and eggplants to help reduce any type of potential response. If you react to a food, try avoiding it for several weeks and then reintroducing it. If it is found to be the culprit then avoid it, for there are hundreds of other fruits and vegetables to choose from.
I hope this was informative for you and you are able to live whole and walk strong. Please see my other blogs regarding other nutrition topics.
Sources:
1. https://www.britannica.com/plant/Solanaceae
2. https://pubmed.ncbi.nlm.nih.gov/12479649/
3. https://pubmed.ncbi.nlm.nih.gov/23788733/
4. https://pubmed.ncbi.nlm.nih.gov/12493081/
5. https://pubmed.ncbi.nlm.nih.gov/28486801/
6. https://pubmed.ncbi.nlm.nih.gov/12402311/
7. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/#:~:text=Lectins%2C%20or%20hemagglutinins%2C%20are%20an,chronic%20inflammation%2C%20and%20autoimmune%20diseases.
*This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
For more information about a nutrition consultation click HERE.
