Foods with abundant nutrients, such as potatoes and tomatoes, are classified as nightshade vegetables. Despite their benefits, there are people who claim that they may induce inflammation and immune system issues. These vegetables come from the Solanaceae plant family.
Nightshades like potatoes, tomatoes, peppers, and eggplants are frequently consumed by different cultures as they offer substantial nutritional value and can be considered as staple foods.
Nevertheless, there is a belief among some individuals that particular demographics could benefit from avoiding nightshade plants. Their assertion is that the detrimental elements within these veggies have the potential to lead to inflammatory bowel disease and other medical conditions caused by an overactive immune system.
The Solanaceae family comprises flowering plants that have edible parts referred to as nightshade vegetables. The reason for the name nightshades is not well understood, but it may be connected to their mysterious and dark history. There are unverified reports that some nightshades were utilized as hallucinogens and narcotics in the past.
There are more than 2,000 species of plants in the nightshade family, but only a small amount are used for consumption. Certain plants in the group, such as belladonna, are toxic. Nevertheless, the nightshade family also encompasses vegetables that have been a dietary essential in various cultures for centuries.
Nightshade vegetables that are frequently consumed are:
Various herbs and spices, such as cayenne pepper, crushed red pepper, chili powder, and paprika, can also be obtained from these vegetables. Peppercorns, which do not belong to the nightshade family, are the source of both black and white pepper.
Furthermore, a number of condiments and frequently used food products include nightshade vegetables as constituents, including hot sauce, ketchup, marinara sauce, and salsa. Despite often being called vegetables, certain nightshades are actually regarded as fruits from a botanical perspective, like tomatoes, eggplants, and peppers.
Plants such as potatoes, tomatoes, eggplants, and peppers belong to the Solanacaea family, which is also known as nightshades.
Due to their high nutrient density, nightshades are often recommended by healthcare experts as they provide an abundance of nutrients with fewer calories.
- Tomatoes: Tomatoes are good sources of vitamins A and C. They also contain an antioxidant called lycopene. These nutrients may reduce markers of inflammation and lower the risk of several chronic diseases.
- Peppers: Peppers contain incredible amounts of vitamin C, which can provide many health benefits, including helping enhance iron absorption.
- Chili peppers: Chili peppers contain capsaicin, which gives the peppers their heat. Supplementing with capsaicin powder has been found to help alleviate heartburn symptoms and may benefit weight loss efforts by helping reduce calorie intake.
- Eggplants: Eggplants are a good source of dietary fiber, providing 2.5 grams of fiber per cup. This important nutrient helps regulate bowel movements and may lower your risk of heart disease
- Potatoes: Potatoes with the skins on contain fair amounts of potassium, vitamin B6, and manganese.
Potatoes, in contrast to typical nightshade vegetables, are a starchy variety. A single small potato contains approximately 30 grams of carbohydrates, meaning that those with diabetes or individuals seeking to regulate their blood sugar levels should limit their potato consumption.
Foods belonging to the nightshade family are rich in nutrients, and their abundance of vitamins, minerals, fiber, and antioxidants may contribute to various health advantages.
Alkaloids in Nightshade Vegetables
Alkaloids are typically recognized via a nitrogen-containing ring at the molecular level and are typically formed from amino acids, though there are some instances where this may not hold true. Alkaloids are renowned for being the most potent and hazardous elements found in natural medicines. A few of the most potent herbs for medicinal or recreational use come from this category.
Solanine, capsaicin and nicotine are notable alkaloids found in the nightshade family.
On the other hand, while tropane alkaloids like hyoscyamine are present in the nightshade family of plants, which is often regarded as hazardous, as demonstrated by the name “deadly nightshade” given to the Eurasian perennial Atropa belladonna, they may not always be present in nightshade vegetables.
1. Solanine (& Tomatine)
Solanine belongs to the class of steroid alkaloids named glycoalkaloids, which are alkaloids combined with sugar. As solanine undergoes metabolism within the body, the sugar component becomes detached, leaving only solanidine. Although not harmful in the short term, the body may accumulate solanidine from the consumption of nightshade vegetables, and it may be released during stressful periods, which could be harmful.
Tomatine is the equivalent of solanine in tomatoes, with potatoes being the primary source of solanine.
The steroid alkaloids found in potato plants are produced in a similar manner as chlorophyll. This suggests that higher quantities of these alkaloids can be found in the green parts of the plant. It is recommended not to disregard this information, even if you do not intend to consume potato leaves. Any potatoes that are starting to sprout, have green patches, or even fried green tomatoes may contain increased levels of solanine or tomatine.
Solanine and other steroidal alkaloids found in nightshade plants can cause irritation in the gastrointestinal system and act as inhibitors of acetylcholinesterase, thus affecting neurotransmission. While instances of actual solanine poisoning are uncommon, reported cases include symptoms such as intense vomiting and diarrhea, depressive effects on the central nervous system, and in extreme cases, fatality.
2. Capsaicin
Hot peppers contain capsaicin which is primarily known for its anti-inflammatory properties, however, it is important to recognize that it is also an alkaloid. Alkaloids are among the most potent substances found in food and herbs. Eating a ghost pepper or habanero can result in intense irritation, as anyone who has experienced their fiery effects can confirm. The burning sensation on your lips after consuming too much hot salsa is not just a matter of taste.
The irritant properties of capsaicin prompt the secretion of substance P, a neuropeptide involved in transmitting pain signals.
Following the initial discomfort caused by capsaicin exposure and the consequent release of substance P, there is a period of reduced sensation which you may have experienced while eating several mouthfuls of salsa without the same intensity of reaction. This series of reactions is the reason why capsaicin is commonly used as a pain reliever for osteoarthritis when applied topically.
3. Nicotine
This alkaloid is present in all parts of nightshade vegetables. Some question whether the presence of this alkaloid is why our French-fries-and-ketchup society is so hooked on nightshades in the first place.
Despite the fact that nightshade vegetables contain a wealth of nutrients, many individuals argue that they are detrimental and should be abstained from. The bulk of these arguments appear to revolve around a cluster of compounds discovered in nightshades labeled as alkaloids.
Nightshade plants usually contain nitrogen-based compounds known as alkaloids, which are predominantly present in their stems and leaves. These naturally occurring substances usually possess a bitter taste and act as effective repellents against insects.
The edible parts of these plants also have some alkaloids, causing many individuals with autoimmune disorders to remove nightshades from their meals, thinking that they worsen their medical issues.
Despite numerous studies, there is still no evidence supporting the idea that nightshade vegetables play a role in the development of autoimmune disorders.
Inflammatory Bowel Disease
Inflammation of the digestive tract is the hallmark of autoimmune disorders known as inflammatory bowel disease (IBD), which include Crohn’s disease and ulcerative colitis. Individuals with IBD experience a malfunction of the protective lining in their intestines, allowing bacteria and other detrimental substances to pass into their bloodstream.
The condition is occasionally referred to as “leaky gut” or heightened intestinal permeability.
As a consequence, the harmful substances prompt the immune system to attack, causing additional inflammation in the digestive tract and numerous undesirable gastrointestinal symptoms, including pain, malabsorption, and diarrhea.
Although there is not a lot of research on this topic, some studies in animals indicate that the alkaloids present in nightshade plants could worsen the condition of the intestinal lining in individuals with IBD. Two different studies conducted on mice suffering from IBD have revealed that the alkaloids found in potatoes have a negative impact on intestinal permeability, thereby exacerbating intestinal inflammation.
It should be emphasized that the concentration of alkaloids examined in these studies exceeded the level typically found in a regular serving. Moreover, two separate experiments conducted using test tubes indicate that lectins found in tomatoes and capsaicin present in peppers may have the potential to elevate intestinal permeability.
Research conducted in animals and test tubes indicates that reducing or eliminating nightshades could potentially benefit individuals with IBD. However, human trials are necessary to establish more conclusive recommendations.
Effects on Other Autoimmune Diseases
The effects of nightshades on other autoimmune diseases are not well understood. Nonetheless, a correlation might exist between autoimmune conditions such as celiac disease, multiple sclerosis, and rheumatoid arthritis and increased intestinal permeability, also known as leaky gut.
Certain professionals contend that leaky gut might enhance overall inflammation levels in the body, which would exacerbate disease symptoms. Therefore, it has been proposed that nightshades could intensify the symptoms of these autoimmune conditions by potentially heightening intestinal permeability.
Although many people suffering from these illnesses have found relief from their symptoms by eliminating nightshades from their diet, there is currently a lack of empirical evidence supporting this recommendation, and further research is needed.
Animal studies indicate that nightshades might be detrimental to individuals with IBD, but additional research is necessary in humans before advising the removal of nightshades.
Individuals who do not suffer from autoimmune disorders often report significant improvement in their health after eliminating nightshades, suggesting that they may be sensitive to such foods.
A group of people with arthritis believe that removing nightshade plants from their diet can alleviate their pain. This is based on the belief that nightshades contain a type of vitamin D that can lead to calcium deposits, which might worsen arthritis symptoms like joint pain.
The discovery of a vitamin D-like substance in plants of the nightshade family is a fact, and there have been reports suggesting that consumption of these plants by animals has resulted in the development of calcium deposits in soft tissues that can lead to health complications.
There is no evidence to support the belief that vegetables from the nightshade family contain vitamin D or that their consumption leads to calcium deposits, arthritis symptoms, or other health issues in humans.
Some individuals may develop allergies to certain nightshade vegetables aside from being sensitive to them. Such allergies may cause different symptoms such as skin rashes, hives, throat irritation, swelling, and breathing difficulties, although they are uncommon.
In case you have any of these symptoms after consuming a specific nightshade vegetable, it is recommended to discontinue its consumption and consult a medical professional for additional evaluation. If you intend to initiate an elimination diet, it is advisable to contact a doctor or registered dietitian.
Although there is no scientific evidence to support it, individuals who assert that they have a sensitivity to nightshades have reported experiencing relief from their symptoms by abstaining from consuming them, while some people indeed have uncommon allergies to nightshades.
It is important to remember that nightshades encompass both potentially lethal plants and typically harmless vegetables. The existence of these compounds varies within each nightshade plant, and even if present, not all are potent enough to produce instantaneous reactions.
A genuine nightshade allergy, similar to any food or environmental allergy, needs to be treated seriously, yet it may pose difficulty in detection. Unlike tree nuts or dairy, nightshade vegetables are not commonly classified as allergens. If symptoms of a food allergy are present in you or someone you care about, removing nightshade vegetables from one’s diet and including them in any food allergy testing plans should be considered.
Are nightshades something to steer clear of? Those who experience apparent sensitivities to nightshade vegetables tend to report similar symptoms to those with gluten sensitivity. Potential reactions to nightshade vegetables can include:
- irritable bowel disorders and other gastrointestinal issues
- heartburn
- nerve sensitization
- joint pain
In 2002, a study was conducted to observe the effect of nightshades on irritable bowel disease or irritable bowel syndrome (IBD or IBS) by analyzing the gut permeability of mice. Potatoes were used as the preferred nightshade, as they contain glycoalkaloids. The study discovered that the mice who were already suffering from IBD saw their condition worsen and other mice that had a predisposition towards IBD also experienced aggravated symptoms.
Nightshade sensitivity, especially concerning capsicum, is known to often cause heartburn or reflux. The cause of this discomfort is linked to capsaicin, which irritates the esophageal and stomach lining. While many people can reduce the effects of this reaction by moderating their intake of capsaicin, those with a genuine sensitivity will need to completely eliminate it.
Although there is no concrete proof of nightshade vegetables causing arthritis or improving symptoms upon their removal, anecdotes have shown that some individuals have noticed a decrease in symptoms. It is essential to consider these accounts seriously as many people often suffer from joint pain related to nightshade sensitivity.
We are unsure whether nightshade vegetables contribute to pain due to the potential of vitamin D3 and calcitriol to calcify soft tissue, the impact on neurotransmitters and pain receptors, or undiscovered factors. Nevertheless, it is advisable to eliminate nightshade vegetables to determine their effect on your pain.
It is recommended that individuals with an autoimmune disease investigate whether consuming nightshade vegetables may lead to inflammation and worsen symptoms.
The reason behind the development of the autoimmune protocol diet (AIP) is that certain foods, including nuts, dairy products, eggs, nightshade vegetables, and seeds that are allowed on the Paleo diet, can cause symptoms in individuals with autoimmune diseases.
Side notes
It is evident that vegetables in the nightshade family do not pose a universal threat as some of them possess valuable health advantages for the body. Although the alkaloid compounds cannot be entirely disregarded, certain compounds such as capsaicin may be utilized as an effective pain reliever, and even nicotine has been studied for its ability to mitigate disease risks.
If you are experiencing symptoms related to nightshade intolerance, eliminating nightshades from your diet and allowing your body to heal can prevent a lifetime of agony. It’s crucial to choose high-quality nightshades and incorporate them into a whole food regimen, as with any food.
