This is the complete nightshade vegetables list, with a free downloadable food list and nightshade-free recipe guide. Find out what nightshades are, who should avoid them, and if they can cause inflammation.
Let me first promise you that nightshade vegetables are not secretive plants that are out to get you. In fact, for the appropriate person, nightshades are healthy, nutrient-filled foods; they aren’t inherently bad for someone who tolerates them. So why am I even talking about them?
What are nightshade vegetables and fruits?
When we hear the words “nightshade vegetables”, it's common to automatically think of tomatoes and potatoes, but that isn't the full list. Here is a quick run down of some other common nightshade vegetables:
- Eggplant
- Peppers like bell peppers, sweet peppers, and hot peppers
- Potatoes with the exception of sweet potatoes and yams
- Tobacco – yes as in chewing and smoking tobacco!
- Tomatoes
Keep reading for the Complete Nightshade Vegetables List.
As someone who personally avoids nightshades (they trigger my autoimmune symptoms and cause joint pain), trust me when I tell you, they're hiding everywhere! The two most common culprits of hidden, sneaky nightshades: “spices” and potato starch.
Spices is considered a trade secret, so a brand does not need to provide you as the consumer with detailed ingredients on what this includes. More often than not, a product that includes “spices” on the ingredient list will contain nightshades.
Potato starch is at least easier to identify, but I still consider it to be a sneaky nightshade vegetable. It's hiding in so many foods! Be sure to check your labels if you're avoiding nightshades.
The takeaway here is that simple or homemade foods are the safest and easiest meals for someone on a healing elimination diet like the autoimmune paleo protocol. But I get it, sometimes convenience foods are necessary – either because you’re short on time or short on energy. Read your labels carefully, and keep this list handy.
When should nightshade vegetables be avoided?
I mentioned it before, but nightshade vegetables are not necessarily bad. However, if you have an autoimmune disease or chronic inflammation, you may have heard that you should avoid nightshades.
Research has shown that eliminating nightshade vegetables can help resolve inflammation, particularly in the joints. Because they can be triggers for some people with chronic illness, nightshade vegetables are eliminated during the first phase of the autoimmune protocol diet.
While anyone can have an allergy or intolerance to nightshade fruits and vegetables, there is a certain subset of people that have a greater propensity to not tolerating nightshades well.
You may have a greater risk of intolerance to nightshades if you have:
- rheumatoid arthritis
- inflammation
- autoimmune issues
- joint issues
- impaired digestion
If you identify with any of the 5 conditions I’ve listed above, you may in fact be dealing with pain or inflammation in your body triggered by nightshade consumption.
How can I tell if I have a nightshade allergy or intolerance?
Just because you have joint pain does not mean it’s triggered by nightshades, and conversely, just because you don’t have joint pain doesn’t mean you’re in the clear.
I personally had no idea I was reacting to nightshade vegetables until I followed the AIP diet. According to the foods list for the AIP diet (click here to get a free printable download of this list!), nightshade fruits and vegetables are to be avoided for a minimum of 30 days before reintroduction.
Reactions to look for with a nightshade sensitivity could be:
- headaches
- inflammation (can manifest in stubborn weight gain, weight loss resistance, fluid retention)
- brain fog
- fatigue
- joint pain
- skin issues (rashes, acne, rosacea, eczema, etc.)
- digestive troubles
- autoimmune symptom flares
Without removing nightshade vegetables from your diet for a period of time to allow your body to heal and reduce inflammation, identifying reactions to those foods can be very difficult. If you suspect you may have a nightshade allergy or intolerance, or you have one of the conditions I mentioned above (rheumatoid arthritis, autoimmunity, IBS, impaired digestion, or joint pain), I’d strongly consider an elimination diet (like the AIP diet) to test your sensitivity.
Your complete list of nightshades
So now you know what nightshades are, but you’re likely wondering which vegetables are in the nightshade family. This complete list of nightshades was put together by the Paleo Mom, and while many of these will be familiar to you, you have probably never heard of some of them. Read on for the complete list of nightshade fruits and vegetables, and to find out where some of these nightshades might be hidden.
Ashwagandha
This fancy-sounding herb is what’s known as an adaptogen. It’s Ayurveda to modulate and support the stress response. It’s usually found either by itself, or in supplements designed for times of stress.
Bell peppers
Fun fact: all of the different colors of pepper (green, yellow, orange, red) are the same kind of pepper, just at different stages of maturity. Fortunately these are pretty easy to recognize, but they might hide in a vegetable mix, or guacamole.
Bush tomato
You probably won’t come across this often, but anything with the word “tomato” should be avoided.
Cape gooseberry
These are also known as ground cherries which are not the same as regular cherries. Cape gooseberries are a “superfood” that you probably won’t find hidden in any prepared foods. If you’re avoiding nightshades but not on the autoimmune paleo protocol, you might find these in a trail mix.
Cocona
This is a pretty unusual one, but keep in on your list! It’s a tropical shrub and a relative of eggplant.
Eggplant
You know this as a fun purple vegetable (technically fruit, actually!) often found in middle eastern food. Eggplant is not usually a hidden ingredient, but watch for it in pre-prepared roasted vegetables.
Garden huckleberry
These are not the same as regular huckleberry. You also won’t find these on their own unless you’re eating berries in the wild, which is generally not recommended.
Goji berries
This tiny red superfood (also known as wolfberry) is expensive, so it’s fortunately not often a hidden ingredient. You’ll usually find it in trail mix or nut and seed bars, which if you’re on the autoimmune paleo protocol diet you’ll be avoiding anyway.
Hot peppers
This includes peppers such as chili peppers, jalapenos, habaneros, chili spices, red pepper, cayenne.
These are extremely common seasonings in taco mixes, and any pre-made or packaged foods. Read your labels, and remember – keep an eye out for “spices”!
Kutjera
This native australian plant is related to the bush tomato and has edible fruits when dried. It’s unlikely you’ll encounter these, but you never know where your travels will take you!
Naranjillas
This is a fruit native to South America that resembles a tomato. Another rare one, but it’s important to always be on the lookout!
Paprika
This Hungarian spice is used to give food a nice smoky flavor. It’s common in many International cuisines, pre-packaged foods, and spice mixes.
Pepinos
Don’t get confused with the spanish word for cucumber! Cucumbers are not nightshades. Pepinos, however, are named as such because their flavor is reminiscent of a cross between a cucumber and a melon. If you’re shopping at a Latin American specialty store, don’t be so adventurous as to try these!
Pimentos
This is actually just the Spanish word for pepper, which you might find listed in seasonings or packaged foods.
Potatoes
Unfortunately, regular french fries are out. Besides looking for potatoes in roast vegetable mixes, be on the lookout for potato starch in “paleo” alternatives to starchy foods. Sadly, no more Trader Joe’s cauliflower gnocchi.
This includes all potatoes (russet, gold, red, etc.) with the exception of any variety of sweet potato or yam.
Fortunately, there is no deprivation necessary. If it's a yam or a sweet potato, it doesn't fall within the nightshade family. You can make your own sweet potato fries with bacon jam, or my ranch cauliflower mash as an awesome side dish.
Tamarillos
These Andean fruits are also very similar to tomatoes, but shaped more like cranberries. Once again, very uncommon in the United States, but might be something you come across in a Latin American grocery store.
Tomatillos
In Spanish, this means “small tomatoes”. These are also frequently found in Mexican food.
Tomatoes
This is often one of the hardest nightshades for people to give up. Before you start weeping over the loss of your sauce, you can make your own “nomato” sauce that is free of nightshades, and autoimmune paleo protocol-friendly. Avoid salsas, pico de gallo, some guacamoles, and watch for “tomato paste” as an addition to some packaged foods.
Favorite recipe substitutions for nightshade vegetables
In spite of the substitutions I sprinkled in to the above list, you might be feeling a bit lost without some of your nightshade-filled favorites. While I’m a big proponent of stepping out of your routine and taking this as a chance to try new things, I’ve recreated classic comfort foods in a way that can fit into a healing diet.
All of these nightshade free recipes are Paleo, AIP, dairy free, and some are even Whole30 friendly!
Want a marinara or tomato sauce?
- You need to make this nomato sauce. It’s the absolute best replacement for traditional Italian marinara or tomato sauce!
- If you're looking for a quick nomato sauce that you can buy online, this one from KC Natural is a tasty option.
Needing a lunch or dinner dish?
- This nightshade-free sloppy joe is a quick, weeknight dinner.
- This Ranch Mashed Cauliflower will blow your mind. Seriously, you won't even miss your mashed potatoes (bold statement, I know)!
Feeling snacky?
- You will absolutely love these bacon cheeseburger nachos. They are perfect for a family movie or game night.
- Speaking of nachos, how about a nightshade free, dairy free queso?
- These AIP pizza bites will take you back to childhood.
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All edible vegetables (a wide variety) are supposed to be good for human consumption. To reduce confusion, it will be good to check: if vegetables you plan to eat are genetically modified; what farming methods were used from soil preparation to what pesticides were used; what was done to vegetables to increase shelve life; etc. and then last but not least, see how your body responds to what you consume in order to determine what may not be good for you. It may also be good to know what foods may interfere with plans to keep you sick before you simply believe that there are vegetables you are not supposed to eat. Research papers cannot always be trusted. Follow the money trial to see who may want to mislead you.
Can cooking nightshades change the chemical composition that may cause insensitivity or a reaction? e.g. I can’t eat a raw tomato without experiencing intestinal discomfort, but I can eat cooked tomato without experiencing intestinal discomfort.
Response to Steph,
You might have an over-growth of yeast, Candida. If so, you should look into the anti Candida diet and protocol. It’s a tough one, but worth it if so.
Blueberries mimic the effect of nightshades, and I have sent myself into a world of hurt by forgetting that fact and drinking some blueberry juice.
is onion and garlic on that list .. i assumed it was as that is my problem .. i have some problem with peppers (other than green)
i also know zucchini and eggplant make me explode.
truffles also but only a bit – i can smell them and that even seems to start my brain worrying about what is going to happen
these things affect my eyes (puffy and sore) as well as gut/bowel) for days after if i happen to eat them. i have been dealing with this for over 30 years and no end in sight .. so i just avoid all of the above unfortunately as they can enhance the flavor of many things .
With an elimination diet, how long do you cut these foods to allow your body to heal before reintroducing then?
Is Bitter Gourd night shade vegetable?
I’m looking at some of the recipes you have posted, they look very sweet and lots of carbs. 2 things I work hard at avoiding, now if I remove all my salad item ( night shades) which I eat usually twice a day plus remove my morning egg there is a boring handful of things remaining plus the sugar and carbs make me hungrier and I’ll pick at those or who knows what and gain weight which I’m desperately struggling to lose ( just lost over 22 pounds). It’s a losing battle for many of us, it’s frustrating and no wonder we say “ who cares “ after a while !
For salads – use cucumber for crunchy juicy textures, also celery, etc. Add dried fruit and nuts for zingy taste and protein and good fats. (Yes we need fats to survive.). If Dairy free, there are decent vegan cheese versions: I like the DF Boursin crumbled on top of a salad but there are Feta versions as well.
For tomato sauce- check out recipes for “Nomato sauce”. It’s good but my daughter likes sweet potato instead of the carrots the recipe called for. Add Italian herbs and spices and it’s very good.
Also Alfredo sauce can be a substitute on pasta. If the pasta is a spiralled vege, that’s even better :-).
For a treat when craving something sweet, I make a chocolate chia pudding sweetened with just a tiny bit of maple syrup. It’s made with cocoa so no cocoa fat. A little bit of fat (eg in the coconut milk/nut milk …) helps satisfy the cravings and provides a boost of energy. Need a certain amount of fat in the diet to be healthy. I make a small mason jar of this that I keep in the fridge and have a couple of spoonfuls when I need something.
Also try to get a punch of protein in every meal which beats back the cravings. It’s hard in the beginning but once you sort things out, you will have your Go-To meals and foods, and life is easier.
Hang In There.
I’m confused. Many credible sources say tomatoes are the best thing for inflammation as well as all related tomato families. The same applies for bell peppers. They are specifically listed as what foods to eat to fight inflammation on other medical sites. This is like the egg debate. Some say. They are the best for you others say they are the worst for you. Where are the actual case studies and I’d like to know who has paid for the studies done. That would help me understand what to believe. Thank you.
You are absolutely right, “IF” you don’t have an allergy or an intolerance to it. Same goes for gluten and eggs. Eggs are healthy, unless you have an intolerance to them. Wheat bread is good for, unless you have a gluten intolerance. Then you suffer significantly from consuming it. Same goes for dairy, if you are lactose intolerant. This doesn’t apply to everyone. Just those who have an intolerance to it.
tomatillos are not “little tomatoes.” They are a ground cherry. But, yes, they are a nightshade and in my experience their poison is very strong.
Pimento is not the Spanish word for Pepper. “Pimienta” is the Spanish word for pepper. A Pimento is a Cherry Pepper and a nightshade.
Thank you for your info, more people need to know this , especially the elderly.
Is it possible for them to cause recurring yeast infections? My chest has been itching and I have had 17 Hearst infections in the last 3 years, and just found out I have a night shade sensitivity…. I have been eating tomatoes and potatoes on a daily basis and couldn’t figure out what the problem was Until now.
Hello, my nutritionist added on this list all cabbage, broccoli and cauliflower, also sweet potatoes, all dark leafy greens too. I was wondering how come they are missing from your list. I found out I have Hashimoto’s thyroid about a month ago, so I was waiting for the holidays to pass to start my journey of eliminating and finding good recipes. Thank you in advance for the response.
Those additional foods you mentioned are not nightshade vegetables. My guess would be that your nutritionist added those to your “avoid” list for another reason.
It is getting increasingly difficult to know which foods to eat/not eat. Tomato (cooked), 3 x/week, is recommended for men who are having issues (and before they have issues) with prostate. Tomato is a nightshade. Your d*mned, if you do, and d*mned if you don’t. All too confusing.
I suggest you try an elimination diet so you know which foods work for you. It’s different for everyone.
“…which foods work for you…” Although I understand the response, it is tough to gauge today when you are trying to eat to avoid prostate problems. Unlike weight gain or intestinal distress, with a prostate cancer prevention goal, you wouldn’t know for years.