Nightshade sensitivity
Foods to avoid
Nightshades and their derivatives can appear in many forms. Avoid the following:
- Tomatoes: Fresh, canned, or sun-dried tomatoes, tomato paste, passata, ketchup, salsa, and most pasta and pizza sauces.
- Potatoes: White, red, and yellow potatoes, potato flour, and potato starch (sweet potatoes are not nightshades).
- Aubergine: Also called eggplant, found in moussaka, ratatouille, and baba ganoush.
- Peppers: Bell peppers, chillies, jalapeños, and pimientos.
- Spices from peppers: Paprika, cayenne, chilli powder, chilli flakes, and many curry powders.
- Less common nightshades: Goji berries, tomatillos, cape gooseberries (physalis), and tamarillo.
- Hidden sources: Nightshades may be listed under "spices," "vegetable powder," or "modified starch."
Important: Always read labels carefully, as potato starch, paprika, and tomato powder are common in spice mixes, sauces, crisps, and gluten-free bread.
Foods to include
Focus on fresh, whole foods that are naturally nightshade-free:
- Fruits and vegetables: All fresh, frozen, or canned produce (excluding nightshades), such as carrots, courgette, cauliflower, broccoli, spinach, and mushrooms.
- Root vegetables: Sweet potatoes, parsnips, swede, celeriac, and beetroot instead of potatoes.
- Proteins: Meat, poultry, fish, eggs, legumes, tofu.
- Grains: Rice, quinoa, oats, barley, wheat, millet, buckwheat.
- Dairy and dairy alternatives: Milk, cheese, yogurt, oat milk, soy milk.
- Fats and oils: Olive oil, rapeseed oil, avocado oil, butter, ghee.
- Herbs and spices: Black pepper, ginger, garlic, cumin, coriander, turmeric, and fresh herbs instead of paprika or chilli.
Important: Black pepper, white pepper, and allspice are not nightshades and are safe to use.
Practical tips
- Read every label: Look for paprika, chilli, tomato, and potato starch in ingredient lists.
- Ask questions when dining out: Many sauces, stews, and curries start with tomato, peppers, or paprika.
- Cook at home: Preparing meals from scratch gives you control over ingredients.
- Keep a food diary: Remove nightshades for two to four weeks, then reintroduce one at a time to find out which ones you react to.
- Store potatoes in the dark: Discard potatoes that have turned green or sprouted, as glycoalkaloids build up in those parts.
Important: Work with a healthcare provider or dietitian to ensure your diet remains balanced and nutritious while avoiding nightshades.