Dishes like this Mexican tomato jumble recipe or this aubergine & spinach dal taste delicious, but they don't suit everyone. This can be down to the inclusion of nightshade vegetables. In particular, nightshade veggies can be more prominent in vegetarian recipes, where they're used more frequently. How do you cook with them without causing potential irritation? Read on to find out.
What are nightshade veggies?
Nightshade vegetables belong to the same family of plants, Solanaceae. Although commonly consumed, they contain certain chemical compounds—alkaloids and lectins—which can cause irritation in the gut or even inflammation. Typically, this occurs if you have eaten too many nightshade veggies or have a predisposition or medical condition that makes you more likely to react to them.
Nightshades contain these alkaline chemicals as a natural way to ward off pests. Most people eat them without even realising that these chemicals are part of the vegetables they're consuming. The gut's natural acidity tends to deal with these relatively low alkaline levels without major issues. However, it's worth knowing which foodstuffs contain them, especially if you—or someone you cook for—feel uncomfortable after certain meals.
Nightshade veggies list
Nightshade vegetables of the Solanaceae family include:
- Potatoes
- Tomatoes
- Aubergines (eggplants)
- Tomatillos
- Bell peppers
- Chilli peppers, including jalapeños, habaneros and serranos
- Pimento
- Naranjilla, a tropical fruit
In addition, products and ingredients made from such foods, such as aubergine chutney, cayenne pepper or paprika, will also contain nightshade. Bear in mind that most potato recipes contain nightshade compounds to some degree, so this is not just a question of the spiciness in peppers that causes potential inflammations to occur.
Non-nightshade foods that are sometimes confused for nightshade veggies
It is common for people to confuse certain ingredients with nightshade vegetables. The ones that people most often think are nightshades are:
- Garlic
- Radish
- Peppercorns
- Sweet potatoes or yams
- Onions
- Mushrooms
All of the above are not nightshades, which are made up of a relatively small group of plants.
How to prepare nightshade veggies to reduce potential irritation
If you are preparing a side dish like this mixed peppers and red onions recipe and want to make sure the potatoes don't cause a problem, then peel them first. Removing the skin of any nightshade veg will reduce the amount of natural chemicals that cause the issue in the ensuing dish. Likewise, cooking tomatoes, rather than eating them raw, will mean there is less of a nightshade effect.
There again, if you are following this korma spiced pea and potato cakes recipe and want to make sure the potatoes don't cause a problem, then peel them first. Removing the skin of any nightshade veg will reduce the amount of natural chemicals that cause the issue in the ensuing dish. Likewise, cooking tomatoes, rather than eating them raw, will mean there is less of a nightshade effect.
Riper vegetables also contain fewer alkaloids. Opt for yellow bell peppers rather than green ones, for instance. If you are cooking nightshade veggies, then choosing an anti-inflammatory type of oil is a good idea, too. This will mean that any lectins or alkaloids present in the food will be counterbalanced to a degree. Olive oil and ghee are both good choices in this regard.
Tips for avoiding nightshades altogether
Look for recipes that don't contain tomatoes, potatoes, peppers or aubergines. Even if you are preparing low-calorie meals, there are plenty of healthy options that don't include any of these ingredients. Remember to steer clear of condiments, such as chilli sauce or ketchup, as they often contain nightshades, too.
Pumpkin purée mixed with beetroot can stand in for a tomato-based sauce, while sweet potatoes can be used in place of normal potatoes in most recipes. Finally, cumin and turmeric can be used to flavour dishes without the need for chillies.
Nightshade Vegetables FAQs
Who should avoid nightshade vegetables?
The number of nightshade veggies consumed by people with autoimmune deficiencies should be lower than for others, but seek medical advice for specific guidance. People with known nightshade allergies or sensitivities should also steer clear of nightshades. Sufferers of IBS, Crohn’s disease or ulcerative colitis can also benefit from a nightshade-free diet.
What foods are nightshade vegetables?
Potatoes, tomatoes, aubergines, bell peppers and tomatillos are all types of nightshades. Tomatoes are a fruit, but come under the umbrella term of nightshade veggies. Paprika and cayenne peppers are derived from bell peppers, so these are also nightshades. Sweet potatoes and black pepper are not nightshade vegetables, however, despite their similar-sounding names.
Why are they called nightshades?
No one knows why nightshade vegetables are so called, but there are some elements of folklore that suggest their name comes from their use in medicinal potions and, possibly, witchcraft. The poisonous and deadly nightshade plant, Atropa belladonna, is in the same family of plants as nightshade vegetables, the Solanaceae family.
Why are nightshades inflammatory?
Although they don't cause inflammations in all people, inflammations can and do occur from nightshade veg because of the alkaloids they contain. These are natural pesticides and can cause irritation in the gut or trigger immune responses. Some proteins found in nightshades, known as lectins, can also have a similar effect.
Is coffee a nightshade?
Coffee belongs to the Rubiaceae family of plants, not the Solanaceae family, so it is not a nightshade. In fact, coffee is slightly acidic, unlike most alkaline nightshade vegetables, so it doesn't work the same way. However, coffee is sometimes incorrectly thought to be a nightshade, largely because of its acidity, which can cause irritation in some people, much like nightshades.