Are Nightshade Vegetables Bad for Me?

Table of ContentsView AllTable of ContentsWhat Are Nightshade Vegetables?NutritionResearchUsesAre They Bad?

Table of ContentsView All

View All

Table of Contents

What Are Nightshade Vegetables?

Nutrition

Research

Uses

Are They Bad?

Nightshades are a group of flowering plants that belong to theSolanaceaefamily.

Researchers have studied these plants for their antioxidant and anti-inflammatory properties, which may benefit heart health and prevent certain health conditions.

The following article covers the uses of nightshades, their nutritional value, and safety considerations, including whether you should avoid them for any reason.

Tatsiana Volkava / Getty Images

There are over 2,000 types of nightshades, many of which are poisonous. However, several nightshades are considered to be safe and edible.

Common, edible nightshades include tomatoes, eggplants, potatoes, bell peppers, chili peppers, and tomatillos. Nonedible nightshades include belladonna, mandrake, and jimsonweed.

Although they are mostly considered vegetables, many nightshades are technically fruits. Botanically, tomatoes are fruits, but they are mainly classified as vegetables because of how they’re used in different dishes.

Nightshades are unique because they producealkaloids, chemicals that protect the plant from insects, animals, and diseases. Alkaloids may be toxic to humans, especially if consumed in large amounts.

However, some alkaloids may be beneficial and have even been used for various medications.

Nightshade Vegetable Nutrition

Many misconceptions surround nightshades, mostly due to the presence of alkaloids. Yet, edible nightshades remain some of the most nutrient-dense whole foods available.

These and other edible nightshades also containfiber, an important nutrient with known benefits for heart health. Fiber is also essential for digestive health and thegut microbiome.

Some nightshades, like potatoes, contain morestarch(a type of carbohydrate) than other nightshades and non-nightshade vegetables.

Non-starchy vegetablesare thought to have a lower impact on blood sugar thanstarchy vegetables. However, starchy vegetables also contain fiber, which helps blunt blood sugar spikes that may otherwise occur due to carbohydrates.

What the Research Says

There are many claims that nightshade vegetables may cause side effects or worsen certain health conditions. And while they may not fit into everyone’s diet, little research proves nightshades have harmful effects.

Instead, research shows that nightshades may possess various beneficial properties.

Antioxidant Properties

Free radicals have the potential to be harmful, damage DNA, and causeoxidative stress(an imbalance of antioxidants and free radicals, which can damage cells).

Antioxidants found in various nightshades include:

Various lab studies have confirmed the presence and effectiveness of these antioxidants in nightshades.

It’s worth noting that not all studies support the use of nightshades for oxidative stress. One study even shows that nightshades may worsen oxidative stress ininflammatory bowel disease (IBD)andirritable bowel syndrome (IBS).However, these results are also not well supported.

Nightshades may reduce oxidative stress for some but exacerbate it in others. Overall, more research is needed in this area.

Potential Anti-Inflammatory Effects

Nightshades contain fiber andphytonutrientsthat are thought to reduce inflammation.

However, there is concern that nightshades may actually be pro-inflammatory.

Older research pointed to certain substances in nightshades, likesolanineand other alkaloids, as pro-inflammatory.

However, according to the Arthritis Foundation, there isn’t enough solid evidence to show that any substances in nightshades cause inflammation. The foundation recommends that people witharthritis(inflammation of the joints) only avoid nightshades if they worsen symptoms.

More research is needed to understand the relationship between nightshades and inflammation better.

Heart Health

Various nightshades may improve your heart health.

Capsaicin, a bioactive ingredient in chili peppers, has been linked to a lower risk of coronary heart disease. In one study, adults withdyslipidemiawho took 4 milligrams (mg) of capsaicin daily for three months experienced increased levels ofhigh-density lipoprotein (HDL) cholesterol(considered “good cholesterol”) and decreased levels oftriglycerides(a type of fat in the blood).

Tomatoes have also been shown to be good for your heart. According to one review, the main bioactive ingredient in tomatoes, lycopene, may help lower blood pressure as well as the risk of a heart attack.

Other research shows that eggplant may help protect against metabolic syndrome, a risk factor forheart disease. A review found that eggplant may help control diabetes, reduce blood pressure, and protect againsthyperlipidemia. These effects are thought to be due to the presence of antioxidants polyphenols andanthocyanins(two types of antioxidants) in eggplant.

Digestive Health

Nightshades are believed to be good for digestive health, although some reports say otherwise.

Solanine is a type of alkaloid (plant chemical) found in nightshades that may cause upset stomach and other digestive symptoms in some people. Solanine is present in green potatoes and sprouts.

Digestive side effects associated with eating too much solanine are mostly gastrointestinal and includestomach pain,diarrhea,nausea, and vomiting.

Unspoiled nightshades are considered safe to eat when consumed in normal amounts. Additionally, nightshades' fiber and other nutrients may improve your digestive health.

Research shows that plant-based foods, including nightshades, may improve your overall gut health, including your gut microbiome, which is the natural community of microorganisms present in your gut.

According to one review, a plant-based diet increases naturalprebiotics, reduces pro-inflammatory cytokines, and improves your gut’s balance of “good” (helpful) vs. “bad” (harmful) bacteria.

Despite this, some people report digestive side effects from eating certain nightshades. If you notice any issues with your digestive health after eating nightshades, it may be best to avoid them in the future.

Chronic Disease Prevention

Due to their antioxidant and anti-inflammatory properties, nightshades are thought to be therapeutic and may help prevent various chronic diseases.

In folk medicine, eggplants are used to prevent chronic inflammatory conditions likestomatitis, arthritis, andgastritis.

Inflammation and oxidative stress may lead to a myriad of conditions, like heart disease, diabetes, neurodegenerative diseases (those that damage parts of the nervous system over time), and cancer. Antioxidants and anti-inflammatory substances (like those found in nightshades) are thought to help prevent oxidative stress and, thus, chronic diseases.

At this time, however, there isn’t much research on the direct effects of nightshades on chronic diseases. While nightshades contain various nutrients and substances that may help prevent chronic diseases, more research is needed to confirm their effects.

How to Use Nightshade Vegetables

With so many different nightshades, many ways exist to incorporate them into a well-balanced diet:

Cooking nightshades may make them more easily digestible for some people. However, cooking nightshades using specific methods or for too long may cause them to lose some nutritional value.

According to one study, potatoes (and some other vegetables) may be more likely to lose certain nutrients if boiled. However, this will depend on the vegetables and the nutrients inside.

To prevent excess nutrient loss, it’s recommended that you don’t cook nightshades or other vegetables for extended periods.

While some nutrients may decrease slightly when vegetables are cooked, others may actually increase. Lycopene, calcium, magnesium, andcarotenoidsmay increase and become more easily absorbed when cooking nightshades.

Many nutrients, including fiber, are present in vegetable skins.Potatoes,tomatoes, eggplant, peppers, and other nightshades have edible skins that don’t need to be peeled away.

Are Nightshade Vegetables Bad for Me?

Some people believe that nightshades are bad for them. However, most people can enjoy nightshades as a part of a healthy, well-balanced diet.

Of course, you should avoid any nightshades if you are allergic to them. Seek immediate medical attention if you have any signs of asevere allergic reactionsuch as itching, hives, or shortness of breath.

Some people may experience an upset stomach when eating certain nightshades.

For example, small studies performed on people withCrohn’s disease(a type of IBD) have found that eliminating nightshades may help with symptom management. However, more large-scale data are needed to back these findings up.

If you have an autoimmune condition or a possible sensitivity, it may not be necessary to eliminate all nightshades from your diet.

You may choose to try an elimination diet to determine if any particular nightshade is causing side effects or worsening your symptoms. An elimination diet should be done under the guidance of a healthcare provider, such as a registered dietitian.

How Elimination Diets Work and How to Do ThemAn elimination diet may help determine if you have a foodallergyorsensitivity. This type of diet may be useful if you’ve been experiencing gastrointestinal symptoms after eating.When you do an elimination diet, you remove a specific food or food group from your diet for days or weeks before reintroducing it. When you remove the food (or foods), your previous gastrointestinal symptoms may improve.Such results may indicate a food allergy or intolerance.A proper elimination diet should be completed with the help of a registered dietitian or other qualified healthcare provider who can help you identify potential food triggers.

How Elimination Diets Work and How to Do Them

An elimination diet may help determine if you have a foodallergyorsensitivity. This type of diet may be useful if you’ve been experiencing gastrointestinal symptoms after eating.When you do an elimination diet, you remove a specific food or food group from your diet for days or weeks before reintroducing it. When you remove the food (or foods), your previous gastrointestinal symptoms may improve.Such results may indicate a food allergy or intolerance.A proper elimination diet should be completed with the help of a registered dietitian or other qualified healthcare provider who can help you identify potential food triggers.

An elimination diet may help determine if you have a foodallergyorsensitivity. This type of diet may be useful if you’ve been experiencing gastrointestinal symptoms after eating.

When you do an elimination diet, you remove a specific food or food group from your diet for days or weeks before reintroducing it. When you remove the food (or foods), your previous gastrointestinal symptoms may improve.

Such results may indicate a food allergy or intolerance.

A proper elimination diet should be completed with the help of a registered dietitian or other qualified healthcare provider who can help you identify potential food triggers.

Summary

Nightshades are fruits and vegetables that belong to theSolanaceaefamily of plants. Popular edible nightshades include potatoes, tomatoes, peppers, and eggplant.

Nightshades are rich in vitamins, minerals, fiber, and phytochemicals, including antioxidants.

Many people are confused over the benefits and drawbacks of nightshades. While some reports show that nightshades and beneficial to eat, others show that they may cause side effects.

In general, there is no strong evidence that nightshades aren’t safe to eat. Some people may have sensitivities to nightshades, however, and may need to avoid eating them.

Talk with a healthcare provider to learn more about the science behind nightshades.

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28 Sources

Verywell Health 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.Britannica.Nightshade - plant genus.U.S. Forest Service.The powerful Solanaceae.U.S. Department of Agriculture. WIC Works Resource System.What do I do with tomatoes?Kuang R, Levinthal DJ, Ghaffari AA, Del Aguila de Rivers CR, Tansel A, Binion DG.Nightshade vegetables: a dietary trigger for worsening inflammatory bowel disease and irritable bowel syndrome?.Dig Dis Sci. 2023;68(7):2853-2860. doi:10.1007/s10620-023-07955-9U.S. Department of Agriculture. FoodData Central.Tomatoes, red, ripe, raw, year round average.U.S. Department of Agriculture. FoodData Central.Eggplant, raw.U.S. Department of Agriculture. FoodData Central.Potatoes, russet, flesh and skin, raw.U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.U.S. Department of Agriculture. FoodData Central.Peppers, hot chili, red, raw.U.S. Department of Agriculture. FoodData Central.Tomatillos, raw.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209American Diabetes Association.Types of carbohydrates.Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023;20(1):36. doi:10.1186/s12986-023-00760-1Phaniendra A, Jestadi DB, Periyasamy L.Free radicals: properties, sources, targets, and their implication in various diseases.Indian J Clin Biochem. 2015;30(1):11-26. doi:10.1007/s12291-014-0446-0Sivakumar D, Phan ADT, Slabbert RM, Sultanbawa Y, Remize F.Phytochemical and nutritional quality changes during irrigation and postharvest processing of the underutilized vegetable African nightshade.Front Nutr. 2020;7:576532. doi:10.3389/fnut.2020.576532Odongo GA, Schlotz N, Baldermann S, et al.African nightshade (Solanum scabrumMill.): impact of cultivation and plant processing on its health promoting potential as determined in a human liver cell model.Nutrients. 2018;10(10):1532. doi:10.3390/nu10101532Im K, Lee JY, Byeon H, et al.In vitro antioxidative and anti-inflammatory activities of the ethanol extract of eggplant (solanum melongena) stalks in macrophage raw 264. 7 cells.Food Agric Immunol. 2016;27(6):758-771. doi:10.1080/09540105.2016.1150427Arthritis Foundation.What you should know about nightshades and arthritis.Qin Y, Ran L, Wang J, et al.Capsaicin supplementation improved risk factors of coronary heart disease in individuals with low HDL-C levels.Nutrients. 2017;9(9):1037. doi:10.3390/nu9091037Cámara M, Fernández-Ruiz V, Sánchez-Mata MC, Cámara RM, Domínguez L, Sesso HD.Scientific evidence of the beneficial effects of tomato products on cardiovascular disease and platelet aggregation.Front Nutr. 2022;9:849841. Published 2022 Mar 15. doi:10.3389/fnut.2022.849841Yarmohammadi F, Ghasemzadeh Rahbardar M, Hosseinzadeh H.Effect of eggplant (Solanum melongena) on the metabolic syndrome: A review.Iran J Basic Med Sci. 2021;24(4):420-427. doi:10.22038/ijbms.2021.50276.11452MedlinePlus.Potato plant poisoning - green tubers and sprouts.Sidhu SRK, Kok CW, Kunasegaran T, Ramadas A.Effect of plant-based diets on gut microbiota: a systematic review of interventional studies.Nutrients. 2023;15(6):1510. doi:10.3390/nu15061510Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotechnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1The Johns Hopkins Patient Guide to Diabetes.How to keep the nutrients in your veggies.Wellens J, Vermeire S, Sabino J.Let food be thy medicine-its tole in Crohn’s disease.Nutrients. 2021;13(3):832. Published 2021 Mar 3. doi:10.3390/nu13030832Veteran Affairs - Whole Health Library.Elimination diet.

Verywell Health 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.

Britannica.Nightshade - plant genus.U.S. Forest Service.The powerful Solanaceae.U.S. Department of Agriculture. WIC Works Resource System.What do I do with tomatoes?Kuang R, Levinthal DJ, Ghaffari AA, Del Aguila de Rivers CR, Tansel A, Binion DG.Nightshade vegetables: a dietary trigger for worsening inflammatory bowel disease and irritable bowel syndrome?.Dig Dis Sci. 2023;68(7):2853-2860. doi:10.1007/s10620-023-07955-9U.S. Department of Agriculture. FoodData Central.Tomatoes, red, ripe, raw, year round average.U.S. Department of Agriculture. FoodData Central.Eggplant, raw.U.S. Department of Agriculture. FoodData Central.Potatoes, russet, flesh and skin, raw.U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.U.S. Department of Agriculture. FoodData Central.Peppers, hot chili, red, raw.U.S. Department of Agriculture. FoodData Central.Tomatillos, raw.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209American Diabetes Association.Types of carbohydrates.Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023;20(1):36. doi:10.1186/s12986-023-00760-1Phaniendra A, Jestadi DB, Periyasamy L.Free radicals: properties, sources, targets, and their implication in various diseases.Indian J Clin Biochem. 2015;30(1):11-26. doi:10.1007/s12291-014-0446-0Sivakumar D, Phan ADT, Slabbert RM, Sultanbawa Y, Remize F.Phytochemical and nutritional quality changes during irrigation and postharvest processing of the underutilized vegetable African nightshade.Front Nutr. 2020;7:576532. doi:10.3389/fnut.2020.576532Odongo GA, Schlotz N, Baldermann S, et al.African nightshade (Solanum scabrumMill.): impact of cultivation and plant processing on its health promoting potential as determined in a human liver cell model.Nutrients. 2018;10(10):1532. doi:10.3390/nu10101532Im K, Lee JY, Byeon H, et al.In vitro antioxidative and anti-inflammatory activities of the ethanol extract of eggplant (solanum melongena) stalks in macrophage raw 264. 7 cells.Food Agric Immunol. 2016;27(6):758-771. doi:10.1080/09540105.2016.1150427Arthritis Foundation.What you should know about nightshades and arthritis.Qin Y, Ran L, Wang J, et al.Capsaicin supplementation improved risk factors of coronary heart disease in individuals with low HDL-C levels.Nutrients. 2017;9(9):1037. doi:10.3390/nu9091037Cámara M, Fernández-Ruiz V, Sánchez-Mata MC, Cámara RM, Domínguez L, Sesso HD.Scientific evidence of the beneficial effects of tomato products on cardiovascular disease and platelet aggregation.Front Nutr. 2022;9:849841. Published 2022 Mar 15. doi:10.3389/fnut.2022.849841Yarmohammadi F, Ghasemzadeh Rahbardar M, Hosseinzadeh H.Effect of eggplant (Solanum melongena) on the metabolic syndrome: A review.Iran J Basic Med Sci. 2021;24(4):420-427. doi:10.22038/ijbms.2021.50276.11452MedlinePlus.Potato plant poisoning - green tubers and sprouts.Sidhu SRK, Kok CW, Kunasegaran T, Ramadas A.Effect of plant-based diets on gut microbiota: a systematic review of interventional studies.Nutrients. 2023;15(6):1510. doi:10.3390/nu15061510Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotechnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1The Johns Hopkins Patient Guide to Diabetes.How to keep the nutrients in your veggies.Wellens J, Vermeire S, Sabino J.Let food be thy medicine-its tole in Crohn’s disease.Nutrients. 2021;13(3):832. Published 2021 Mar 3. doi:10.3390/nu13030832Veteran Affairs - Whole Health Library.Elimination diet.

Britannica.Nightshade - plant genus.

U.S. Forest Service.The powerful Solanaceae.

U.S. Department of Agriculture. WIC Works Resource System.What do I do with tomatoes?

Kuang R, Levinthal DJ, Ghaffari AA, Del Aguila de Rivers CR, Tansel A, Binion DG.Nightshade vegetables: a dietary trigger for worsening inflammatory bowel disease and irritable bowel syndrome?.Dig Dis Sci. 2023;68(7):2853-2860. doi:10.1007/s10620-023-07955-9

U.S. Department of Agriculture. FoodData Central.Tomatoes, red, ripe, raw, year round average.

U.S. Department of Agriculture. FoodData Central.Eggplant, raw.

U.S. Department of Agriculture. FoodData Central.Potatoes, russet, flesh and skin, raw.

U.S. Department of Agriculture. FoodData Central.Peppers, sweet, red, raw.

U.S. Department of Agriculture. FoodData Central.Peppers, hot chili, red, raw.

U.S. Department of Agriculture. FoodData Central.Tomatillos, raw.

Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209

American Diabetes Association.Types of carbohydrates.

Li Y, Xiong B, Zhu M, et al.Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: evidence from the NHANES 1999-2018.Nutr Metab (Lond). 2023;20(1):36. doi:10.1186/s12986-023-00760-1

Phaniendra A, Jestadi DB, Periyasamy L.Free radicals: properties, sources, targets, and their implication in various diseases.Indian J Clin Biochem. 2015;30(1):11-26. doi:10.1007/s12291-014-0446-0

Sivakumar D, Phan ADT, Slabbert RM, Sultanbawa Y, Remize F.Phytochemical and nutritional quality changes during irrigation and postharvest processing of the underutilized vegetable African nightshade.Front Nutr. 2020;7:576532. doi:10.3389/fnut.2020.576532

Odongo GA, Schlotz N, Baldermann S, et al.African nightshade (Solanum scabrumMill.): impact of cultivation and plant processing on its health promoting potential as determined in a human liver cell model.Nutrients. 2018;10(10):1532. doi:10.3390/nu10101532

Im K, Lee JY, Byeon H, et al.In vitro antioxidative and anti-inflammatory activities of the ethanol extract of eggplant (solanum melongena) stalks in macrophage raw 264. 7 cells.Food Agric Immunol. 2016;27(6):758-771. doi:10.1080/09540105.2016.1150427

Arthritis Foundation.What you should know about nightshades and arthritis.

Qin Y, Ran L, Wang J, et al.Capsaicin supplementation improved risk factors of coronary heart disease in individuals with low HDL-C levels.Nutrients. 2017;9(9):1037. doi:10.3390/nu9091037

Cámara M, Fernández-Ruiz V, Sánchez-Mata MC, Cámara RM, Domínguez L, Sesso HD.Scientific evidence of the beneficial effects of tomato products on cardiovascular disease and platelet aggregation.Front Nutr. 2022;9:849841. Published 2022 Mar 15. doi:10.3389/fnut.2022.849841

Yarmohammadi F, Ghasemzadeh Rahbardar M, Hosseinzadeh H.Effect of eggplant (Solanum melongena) on the metabolic syndrome: A review.Iran J Basic Med Sci. 2021;24(4):420-427. doi:10.22038/ijbms.2021.50276.11452

MedlinePlus.Potato plant poisoning - green tubers and sprouts.

Sidhu SRK, Kok CW, Kunasegaran T, Ramadas A.Effect of plant-based diets on gut microbiota: a systematic review of interventional studies.Nutrients. 2023;15(6):1510. doi:10.3390/nu15061510

Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694

Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotechnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1

The Johns Hopkins Patient Guide to Diabetes.How to keep the nutrients in your veggies.

Wellens J, Vermeire S, Sabino J.Let food be thy medicine-its tole in Crohn’s disease.Nutrients. 2021;13(3):832. Published 2021 Mar 3. doi:10.3390/nu13030832

Veteran Affairs - Whole Health Library.Elimination diet.

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