Food Freedom Friday Edition 254 - Nightshades

If you are a person that struggles with food sensitivities, allergies, autoimmune disease, digestive distress, inflammatory bowel disease or arthritis and joint pain, there is a chance that a class of vegetables called nightshades could be contributing to your health challenge.

Individual reactions to each plant in the nightshade family can vary but for most people these vegetables pose no concerns. Nightshades can, however, act as an irritant similar to wheat or dairy to some people triggering major immune reactions.

There are specific signs of intolerance you can look for including joint pain, digestive issues, reddening of your skin or any type of inflammatory response.

What Are Nightshade Vegetables

Nightshade vegetables are part of the Solanaceae (Solanum dulcamara) plant family, which contains about 98 genera and well over 2,000 different species!

The family Solanaceae variety extends well beyond vegetables to include innocuous flowers, such as morning glories, and even toxic herbs, such as Atropa belladonna (commonly known as Atropa or deadly nightshade). There are even nightshade trees.  Vegetables are a prominent part of the family, so much so, that Solanaceae is sometimes called the “potato family” or “tomato family.”

The main edible nightshade members that you might already be familiar with include

·       Potatoes

·       Tomatoes

·       Eggplant

·       Peppers

This short list shows that there is great variety within the nightshade family. While the commonality might not be evident on a dinner plate, there are some basic similarities in composition that nightshade vegetables share, and one such similarity is the presence of two substances: alkaloids and calcitriol.

Alkaloids

Most often, alkaloids are identified molecularly by a ring with a nitrogen atom and are derived from amino acids. There are, however, exceptions to this structure. Alkaloids are known for being the strongest, riskiest components in alternative medicine and the supplement industry. Even some of strongest “recreational” or medicinal herbs are from this family.

A few alkaloids that are of note in the nightshade family include:

·       Solanine and Tomatine

·       Capsaicin

·       Nicotine

Solanine and Tomatine

Solanine is a type of steroid alkaloid known as a glycoalkaloid – an alkaloid merged with a sugar. When the body begins to metabolize solanine, the sugar separates and solanidine is left. While not immediately toxic in the amounts ingested in nightshade vegetables, solanidine can store in the body and may release during times of stress, to the detriment of the body.

Solanine is primarily found in potatoes; the tomato counterpart of this solanine is tomatine.

Both steroid alkaloids are produced similarly to chlorophyll, which means there will be more concentrated amounts of them in the green portions of the plant. You might not plan to eat potato leaves any time soon, but this is still relevant. Potatoes beginning to sprout, green spots on potatoes, and foods including fried green tomatoes could all be potential culprits of more concentrated solanine or tomatine amounts.

Solanine and the other nightshade steroidal alkaloids can irritate the gastrointestinal system and act as acetylcholinesterase inhibitors – affecting neurotransmitters. Actual solanine poisoning is rare, but has been documented with symptoms including severe vomiting and diarrhea, central nervous system depression, and even death.

Capsaicin

Capsaicin is the active ingredient in hot peppers and is most commonly recognized for its anti-inflammatory properties. Despite this, capsaicin is an alkaloid. Alkaloids are some of the most potent and powerful substances in food and herbs. Anyone who has eaten a ghost pepper or habanero can attest to the irritation they can ignite! When your lips are burning after a bite of too-hot salsa, there’s more than a taste sensation at work.

Capsaicin’s irritant properties actually cause a release of substance P. This is a neuropeptide that plays a role in the communication of pain messages. After the initial irritation of contact with capsaicin and the release of substance P, there is a refractory period of deadened sensation. You notice this when the third and fourth bites of salsa aren’t as shocking. This reaction chain is why capsaicin is often used topically as an analgesic for osteoarthritis.

Nicotine

The third alkaloid mentioned is nicotine. You are probably aware that nicotine is a substance in the tobacco plant, which also happens to be a nightshade. There is no need to detail all the detriments of nicotine, but it is important to recognize that avoiding tobacco products does not mean you are avoiding all nicotine. This alkaloid is present in all parts of nightshade vegetables. Some question whether the presence of this alkaloid is why the French-fries-and-ketchup society is so hooked on nightshades to begin with!

Nightshade Allergy and Sensitivities 

Keep in mind that nightshades include quite deadly plants as well as generally safe vegetables. Not all of these compounds are present in every nightshade plant, and even when they are present, not all are strong enough to feel immediate effects.

A true nightshade allergy, similar to any food or environmental allergy, should be taken seriously. However, it may not be easy to pinpoint. While many allergens are easy to single out as in tree nuts or dairy, nightshade vegetables are not readily associated with one another. If you or a loved one is exhibiting signs of a food allergy, nightshade vegetables should be considered in any elimination diet and food allergy testing plans.

Should You Avoid Nightshades?

Those exhibiting apparent sensitivities to nightshade vegetables often have similar complaints as gluten sensitive reactions. Nightshade vegetable sensitivity reactions can include:

·       Irritable bowel disorders and other gastrointestinal issues

·       Heartburn

·       Nerve sensitization

·       Joint pain

Particularly with regard to capsicum, heartburn or reflux is not a surprising reaction for nightshade sensitivity. Irritating the lining of the esophagus and stomach, capsaicin is certainly, at the very least, correlated to issues with acid reflux and heartburn. Most individuals can limit the amount of capsaicin they intake to minimize this discomfort, but a true sensitivity will require its elimination.

There is no direct evidence of nightshade vegetables causing arthritis, or of their elimination relieving symptoms. However, anecdotal evidence would suggest that some people have experienced a decrease of symptoms. People frequently have joint pain associated with nightshade sensitivity.

There are many unknowns when it comes to joint pain and nightshades. There is the potential that vitamin D3 and calcitriol have to calcify soft tissue, or the effects of neurotransmitters and pain receptors, or something not yet discovered, the research is not clear or available. Considering this, it certainly cannot hurt to eliminate nightshade vegetables to see if they are contributing to your pain.

For those struggling with autoimmune disease, it is worth considering and exploring whether or not nightshade vegetables may cause or “trigger” inflammation in the body and, thus, contribute to the symptoms. The Autoimmune Protocol Diet was developed because many foods allowed on the Paleo diet including nuts, seeds, dairy products, eggs and yes, nightshade vegetables could also trigger symptoms in those with an autoimmune disease.

Nightshade Foods

When attempting to eliminate nightshade vegetables to confirm sensitivity, it is important to be thorough.

There are over 2,000 species of nightshades, herbs and non-edibles included. A list of commonly eaten nightshade vegetables is important, plus common products that may use nightshade-derivatives. The following foods (a short list) can help you get started, but it is advised to work with a knowledgeable professional to help you develop a thorough and successful plan:

·       Tomatoes

·       ­White potatoes

·       ­Eggplant

·       ­Okra

·       ­Peppers

·       ­Tomatillos

·       ­Sorrel

·       ­Gooseberries

·       ­Ground cherries

·       ­Pepino melons

·       Tobacco

·       ­Paprika

·       ­Cayenne pepper

·       Capsicum

·       Ashwagandha

Please Note: Blueberries, goji berries and huckleberries all include similar alkaloids. They are not nightshades, but it may be important to eliminate them at the same time. Be cautious of anything that might contain potato starch as a thickener or filler, including medications, baking powders, and even envelope glue can contain potato starch.

It can take at least two to three months for your elimination to be fully complete before starting to make a judgment or begin trials. Alkaloids like solanine can store in the body for some time.

There are many other vegetables that can be easily used as substitutions to support you in adjusting to your new nutrition plan:

·       Sweet potatoes and yam

·       Cauliflower

·       Celery

·       Radishes

·       Fresh fruit like strawberries, raspberries, grapes, orange slices and melon

·       Mushrooms

·       Spices like black and white pepper instead of red pepper

Finally….

It is clear that not all nightshade vegetables are universally dangerous. Many of them have strong health benefits to offer the body. Even the alkaloid compounds cannot be completely disregarded; Capsaicin, for example, can be a useful analgesic, and even nicotine has been evaluated for its potential to reduce risks of disease.

However, if you are suffering from symptoms that could be tied to nightshade sensitivity, taking the time to eliminate them from your diet and give your body a chance to recover might save a lifetime of pain and discomfort. It should go without saying that as with all foods, choosing the best-quality versions and utilizing them in a whole foods diet is important for optimal health.