*This resource center is meant to be an overview and is not a comprehensive guide to implementing a Nightshade-Free diet. It is not intended for use as medical advice.
What Is The Nightshade Free Diet?
Nightshades are the edible part of flowering plants. The nightshade family contains over 2,000 varieties of plants, though most aren’t actually eaten as food.
That said, edible nightshades are most often found in the form of vegetables and spices that can offer health benefits for certain populations. However, for certain populations the presence of alkaloids in nightshades can exacerbate specific health conditions such as autoimmune diseases.
Therefore, a nightshade free diet is simply a way of eating that avoids or eliminates nightshades completely.
Who Can Benefit from a Nightshade Free Diet?
Anyone who experiences discomfort or digestive irregularity after consuming nightshades may benefit from a nightshade free diet. This often includes people with conditions such as rheumatoid arthritis, joint pain or discomfort, autoimmune diseases, and anti-inflammatory diseases.
How the Nightshade Free Diet Works
To begin, you’ll want to identify all sources of nightshades and where they may be present in your diet. Then, work on substituting them with other nightshade-free ingredients.
After some time, you may find that you are able to slowly reintroduce foods and determine whether or not certain nightshades are tolerated better than others. Of course, consult a doctor with any specific concerns!
Foods to Limit/Not Include
- Potatoes (excluding sweet potatoes)
- Potato Starch
- Tomatillos
- Tomatoes
- Ashwagandha
- Eggplant
- Bell Peppers
- Goji Berries
- Jalapeños
- Paprika
- Cayenne Pepper
- Chili Powder
- Chipotle Chili Powder
- Curry Powder
- Garam Masala
- Hot Sauce
- Ketchup
- (Most) Barbecue Sauces
- Red Pasta Sauce
Tip – Also be careful when buying foods that contain Modified Food Starch or Vegetable Starch Starch. These are often made from potatoes unless specified, like corn starch.
Foods to Consume/Substitutes
- Sweet Potatoes
- Cassava
- Cauliflower
- Polenta
- Zucchini
- Butternut Squash
- Broccoli
- Beetroot
- Radishes
- Celery
- Cucumber
- Carrots
- Pomegranates
- Herbs (Rosemary, Thyme, Basil, Cilantro)
- Vinegar
- Mustard
- Turmeric
- Cinnamon
- Nutmeg
- Coconut Aminos
Note: These are not comprehensive lists. Please consult with a doctor if you have any specific questions or concerns.
Example Nightshade Free Day of Eating
- Breakfast: High protein oatmeal or coconut milk yogurt with grain-free granola
- Lunch: Gluten-free chicken noodle soup or almond flour tortillas with strawberry salad with chicken
- Dinner: Cauliflower risotto shrimp skillet or tuna noodle casserole
Helpful Resources
Websites:
Informational Books:
Cookbooks:
Nightshade-Free Recipe Book: Beyond the Forbidden Garden
I’m exploring a nightshade free elimination diet for one of my children. It’s feeling a little overwhelming since the majority what we eat contains a *lot* of nightshades. Where did I miss the menu plan? I know that will be extremely helpful as we navigate this new diet.
Hi Robin! Totally understand the feeling of overwhelm and happy to help ease that in any way. Our nightshade free menu is here
https://www.cottercrunch.com/easy-nightshade-free-recipes/
And I also have a 21 day anti-inflammatory diet guide with nightshade free recipes and options. It’s very family friendly as well.
https://www.cottercrunch.com/21-day-anti-inflammatory-diet-plan/
I have an issue with the detox salad:
You suggest adding red pepper – it’s a nightshade. Also, you should put an asterisk by the blueberries. While not a nightshade, it does have some of the same chemical components of Solane which is in nightshades and can cause nightshade allergy reactions.
Thanks for bringing this to our attention. The detox salad should have the note about removing red pepper but we can replace that recipe for another! I wasn’t aware that blueberries contain similar components as Solane. Only goji berry. Do you mind sharing where you found that information? I’d like to research more!
Please tell me how I can sign up for night-shade free recipes
Just emailed you Linda!