In This ArticleView AllIn This ArticleWhat Are They?Are They Safe to Eat?Do They Cause Inflammation?
In This ArticleView All
View All
In This Article
What Are They?
Are They Safe to Eat?
Do They Cause Inflammation?
What Are Nightshades?
Nightshades refer to plants in theSolanaceaefamily, the majority of which are inedible—like tobacco.But this family of plants also includes several edible fruits and vegetables, the most common ones being tomatoes, white potatoes, eggplant, bell peppers, chile peppers and tomatillos. Spices derived from nightshades, like paprika and cayenne pepper, are also considered a part of theSolanaceaefamily.
The nightshade family is unique in that they produce potentially toxic compounds known as glycoalkaloids. From an evolutionary standpoint, glycoalkaloids are designed to defend the plant against insects, disease and some plant-eating animals, and thus, promote the plants' survival.
Adding more subjective fuel to the fire is that some celebrities—like former NFL quarterback Tom Brady—have made it known that they follow a diet that restricts nightshade fruits and vegetables. In Brady’s book,The TB12 Method, the seven-time Superbowl champion claims that avoiding nightshades helped his performance and prevented inflammation. It’s hard to argue with such a successful high-level athlete—but what does the science suggest?
Are Nightshades Safe to Eat?
Solanine is the primary glycoalkaloid found in tomatoes, white potatoes, eggplant and other edible nightshades.In potatoes, solanine is found in the green skin of young potatoes. You might also see some green skin just under the peel of mature potatoes. Solanine poisoning can cause digestive issues like an upset stomach, nausea and vomiting, but it’s also very rare and requires eating a large amount of young, green potatoes or oldpotatoes with sprouts. Cases of other edible nightshades causing solanine poisoning are also rare.
Do Nightshades Cause Inflammation?
The more recent buzz around nightshades is that they are inflammatory and should be avoided tominimize inflammation, but most research does not support the notion of nightshades causing inflammation. With that said, any irritant in the diet can potentially exacerbate existing inflammatory conditions. This is because the body tends to become hypersensitive when inflammation is present. Consequently, solanine—as well as a host of other natural and processed compounds in foods—may act as an irritant to inflammation that’s already present. But the concentration of solanine in most edible fruits and vegetables is very low, especially if the produce is ripe.
Perhaps what is more surprising is that some research suggests that nightshades are actually anti-inflammatory for most people. For example, several studies suggest that solanine may help inhibit the growth of cancer cells.And others suggest that solanine has a host of health benefits including it being anti-bacterial, anti-fungal and anti-viral—plus evidence of the compound being beneficial for bones, joints, muscles, nerves and the heart.
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Nightshades: Healthy or Harmful?
For most people, there’s little, if any, reason to avoid nightshades. In fact, there may be more risk innotincluding them in your diet. This is because tomatoes, eggplant, peppers and most other edible nightshades arepacked with nutrients like vitamin Cand phytochemicals like lycopene and beta-carotene, which act as antioxidants and can exert anti-inflammatory effects on the body. Most nightshades are also agood source of fiber, which is an important nutrient for gut health, heart health, longevity and more.
Always talk to your healthcare practitioner and consider working with a registered dietitian if you’re interested in trying an elimination diet yourself. But for most, feel free to enjoy the flavors and health benefits of nightshades in recipes like ourMarinated Cherry Tomato SaladandLemon-Rosemary Melting Potatoes.
Do Tomatoes Cause Inflammation? Here’s What a Dietitian Has to Say
The Bottom Line
While nightshades have gotten a bad rap over the years for various reasons, most of us can eat them without experiencing any issues. There is a wealth of evidence suggesting nightshades are anti-inflammatory and provide health benefits for most people—exceptions might be for those with autoimmune diseases like rheumatoid arthritis. Enjoy nightshades in a variety of recipes, like ourEggplant Parmesanor3-Ingredient Bell Pepper & Cheese Egg Cups.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Añibarro-Ortega M, Pinela J, Alexopoulos A, et al.The powerful Solanaceae: food and nutraceutical applications in a sustainable world.Advances in Food and Nutrition Research. 2022. doi: 0.1016/bs.afnr.2022.03.004Wolters P, Wouters D, Tikunov Y, et al.Tetraose steroidal glycoalkaloids from potato provide resistance againstAlternaria solaniand Colorado potato beetle.eLife. 2023. doi: 10.7554/eLife.87135Fatur K, Kreft S.Nixing the nightshades: traditional knowledge of intoxicating members of the Solanaceae among hallucinogenic plant and mushroom users in Slovenia.PLoS One. 2021. doi: 10.1371/journal.pone.0247688Karaca M, Erbas O.Solanine poisoning: effects, risks and management strategies.Journal of Experimental and Basic Medical Sciences. 2024. doi: jebms.org/full-text/177Luo S, Tian G, Yu F, et al.A narrative review of the antitumor studies of solanine.Translational Cancer Research. 2021. doi: 10.21037/tcr-20-3094Delbrouck J, Desgagne M, Comeau C, et al.The therapeutic value of solanum steroidal (glyco)alkaloids: a 10-year comprehensive review.Molecules. 2023. doi: 10.3390/molecules28134957
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Añibarro-Ortega M, Pinela J, Alexopoulos A, et al.The powerful Solanaceae: food and nutraceutical applications in a sustainable world.Advances in Food and Nutrition Research. 2022. doi: 0.1016/bs.afnr.2022.03.004Wolters P, Wouters D, Tikunov Y, et al.Tetraose steroidal glycoalkaloids from potato provide resistance againstAlternaria solaniand Colorado potato beetle.eLife. 2023. doi: 10.7554/eLife.87135Fatur K, Kreft S.Nixing the nightshades: traditional knowledge of intoxicating members of the Solanaceae among hallucinogenic plant and mushroom users in Slovenia.PLoS One. 2021. doi: 10.1371/journal.pone.0247688Karaca M, Erbas O.Solanine poisoning: effects, risks and management strategies.Journal of Experimental and Basic Medical Sciences. 2024. doi: jebms.org/full-text/177Luo S, Tian G, Yu F, et al.A narrative review of the antitumor studies of solanine.Translational Cancer Research. 2021. doi: 10.21037/tcr-20-3094Delbrouck J, Desgagne M, Comeau C, et al.The therapeutic value of solanum steroidal (glyco)alkaloids: a 10-year comprehensive review.Molecules. 2023. doi: 10.3390/molecules28134957
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Añibarro-Ortega M, Pinela J, Alexopoulos A, et al.The powerful Solanaceae: food and nutraceutical applications in a sustainable world.Advances in Food and Nutrition Research. 2022. doi: 0.1016/bs.afnr.2022.03.004Wolters P, Wouters D, Tikunov Y, et al.Tetraose steroidal glycoalkaloids from potato provide resistance againstAlternaria solaniand Colorado potato beetle.eLife. 2023. doi: 10.7554/eLife.87135Fatur K, Kreft S.Nixing the nightshades: traditional knowledge of intoxicating members of the Solanaceae among hallucinogenic plant and mushroom users in Slovenia.PLoS One. 2021. doi: 10.1371/journal.pone.0247688Karaca M, Erbas O.Solanine poisoning: effects, risks and management strategies.Journal of Experimental and Basic Medical Sciences. 2024. doi: jebms.org/full-text/177Luo S, Tian G, Yu F, et al.A narrative review of the antitumor studies of solanine.Translational Cancer Research. 2021. doi: 10.21037/tcr-20-3094Delbrouck J, Desgagne M, Comeau C, et al.The therapeutic value of solanum steroidal (glyco)alkaloids: a 10-year comprehensive review.Molecules. 2023. doi: 10.3390/molecules28134957
Añibarro-Ortega M, Pinela J, Alexopoulos A, et al.The powerful Solanaceae: food and nutraceutical applications in a sustainable world.Advances in Food and Nutrition Research. 2022. doi: 0.1016/bs.afnr.2022.03.004
Wolters P, Wouters D, Tikunov Y, et al.Tetraose steroidal glycoalkaloids from potato provide resistance againstAlternaria solaniand Colorado potato beetle.eLife. 2023. doi: 10.7554/eLife.87135
Fatur K, Kreft S.Nixing the nightshades: traditional knowledge of intoxicating members of the Solanaceae among hallucinogenic plant and mushroom users in Slovenia.PLoS One. 2021. doi: 10.1371/journal.pone.0247688
Karaca M, Erbas O.Solanine poisoning: effects, risks and management strategies.Journal of Experimental and Basic Medical Sciences. 2024. doi: jebms.org/full-text/177
Luo S, Tian G, Yu F, et al.A narrative review of the antitumor studies of solanine.Translational Cancer Research. 2021. doi: 10.21037/tcr-20-3094
Delbrouck J, Desgagne M, Comeau C, et al.The therapeutic value of solanum steroidal (glyco)alkaloids: a 10-year comprehensive review.Molecules. 2023. doi: 10.3390/molecules28134957
