Do You Need to Stay Away From Nightshade Vegetables?

In some nutrition and health communities, nightshade vegetables and fruits often appear on lists of foods to avoid for people with certain autoimmune conditions. Those include inflammatory bowel disease, psoriasis, and some types of arthritis.

But if you have one of these conditions, know that avoiding nightshades is more precautionary or anecdotal than evidence-based.

While these foods haven’t been proven to cause inflammation, according to Cleveland Clinic, some people do find their symptoms improve if they eat less of them. Just like with any food, it’s possible to have a sensitivity or intolerance to nightshades.

But what exactly falls under the category of nightshades? These vegetables and fruits belong to the Solanaceae plant family, according to research published in the journal Digestive Diseases and Sciences. This family contains more than 2,000 species that are widely used as food and medicine.

The following are common nightshade vegetables and fruits that may trigger symptoms in people who are sensitive to them. Before you try an elimination diet, work with your doctor or a registered dietitian to ensure that you still get all the nutrients you need.

Potatoes

Potatoes are part of the nightshade family. This includes any potato with white or yellow flesh, regardless of the color on the outside, according to Cleveland Clinic.

If you have a sensitivity to nightshades, avoid eating the obvious foods made from potatoes, like mashed potatoes and french fries. But also be sure to read ingredient lists on processed foods to avoid potatoes.

Sweet potatoes, which are in a different botanical family, make a good swap.

Tomatoes

Another widely consumed member of the nightshade family is the tomato, according to Digestive Diseases and Sciences. Although people often refer to the tomato as a vegetable, scientifically, it falls into the category of fruit.

If you have a nightshade sensitivity, it’s best to avoid all raw tomatoes and cooked tomatoes in foods like pasta sauce and ketchup.

Be sure to read the ingredient lists on soups and condiments such as hot sauces, barbecue sauces, and marinades, because they often contain tomatoes.

Peppers

Peppers belong to the Solanaceae family, too, although they’re in a different genus than other nightshades, according to the University of South Florida. This includes common ingredients like bell peppers, jalapeños, habaneros, cayenne peppers, and paprika.

Be sure to read labels and communicate well with servers and chefs when eating out to avoid the ingredient.

Black pepper and peppercorns come from a different botanical family and are not nightshades, according to the U.S. Department of Agriculture.

Eggplant

Eggplant is a nightshade native to South Asia, according to the University of Florida, but it appears in cuisines from many different parts of the world.

If you’re ordering a meal that contains mixed vegetables, be sure to tell your server that you can’t eat eggplant and other nightshades. When in doubt, it’s best to avoid a food or dish altogether if you have an allergy or sensitivity.

Tomatillos

Tomatillos, another member of the nightshade family, are often used in Mexican cuisine in dishes like chile verde and salsa verde.

Tomatillos have a papery husk. The fruit hangs like small, round paper lanterns from the plant. Tomatillos are typically picked when they’re still green, and they can lend a citrusy tartness to dishes, according to Utah State University.

Goji Berries

Goji berries fall into the nightshade family, too. These slightly sweet red berries, sometimes called wolfberries, are native to Asia, according to Utah State University.

You can eat goji berries raw or dried, or you can make them into a juice. They’re easy nightshades to avoid, but be sure to read the ingredient lists on juices, smoothies, teas, and nutritional supplements to be sure they don’t contain goji berries.

Another edible berry in the nightshade family, according to Cleveland Clinic, is the golden berry, also known as a Peruvian ground cherry or Cape gooseberry.