Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (2024)

FAQs

Is paleo nightshade free? ›

Certain foods in the nightshade family, like cayenne, chilis, and white potatoes, to name just a few, are temporarily eliminated on the Paleo Autoimmune Protocol. But why is that? To put it a little more science-y, nightshades contain one or more lectin, saponin, and capsaicin properties.

How to sub it: Use vegetables such as zucchini and yellow squash instead of bell peppers or eggplant and safe seasonings like ground ginger instead of spicy peppers and pepper-based seasonings.

The main difference between the two is this: the AIP diet consists of two phases: the elimination phase and the reintroduction phase. The elimination phase is extremely similar to the paleo diet, but somewhat more restrictive, as you can see from these lists of foods to enjoy and those to avoid.

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

The most common edible nightshades are the tomato, potato, eggplant, bell pepper and chili pepper. Some diets claim that nightshades are inflammatory and should be avoided. This idea is rooted in the fact that nightshades are a large family of plants that contain a chemical compound called alkaloids.

The strongest case is that they may increase intestinal permeability and raise risk for autoimmune disease. However, this is mainly based on animal studies and tend to focus on high doses of nightshade chemicals rather than whole foods.

If you follow an Autoimmune Paleo diet (AIP), or are cognizant of the amount of inflammatory foods you eat, this chili recipe will please you silly! It has that same comforting, filling essence as regular chili, but is made nightshade-free and bean-less.

People usually stay on an elimination diet for only about 4 to 8 weeks. Following the AIP diet could be risky for your health, so you need to get your doctor's OK before you try it. If they give you the green light, they have to structure the diet for you and supervise you while you're on it.

How long should the AIP diet last? ›

During the elimination phase, certain foods are avoided for at least 30 days. Most health professionals recommend a 60- to 90-day maintenance phase following the initial 30-day elimination period.

If you have an autoimmune disease, you may want to avoid certain foods, including: Legumes: These include beans, lentils, peanuts, soybeans, and peas and their derived foods, including tofu, plant-based mock meats, tempeh, and peanut butter.

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

Turmeric has been used for thousands of years as a completely natural healing spice. You'll find more this article about how it can be helpful in arthritis management, skin conditions, and more. They're nut free, grain free, and totally AIP and paleo.

You should also avoid certain medications during this phase, namely non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. So what should you eat? The diet focuses on eating fresh produce. You can also eat meat and fish, bone broth, avocado, honey, vinegars, fresh herbs, sweet potatoes, and more.

The reason you may want to occasionally limit nightshade vegetables, however, is due to their alkaloid and lectin content. Alkaloids and lectins are groups of chemical compounds that act as nightshades' natural “pesticides” to give them protection from pests.

Adopting a deadly nightshade-free diet can be a beneficial choice for individuals experiencing symptoms of intolerance or inflammation. While nightshade vegetables are nutrient-dense and can be a healthy part of a balanced diet for most people, they may cause discomfort and aggravate certain conditions for others.

Nightshade Intolerance (or Allergy): Effects and Food Ideas.

The bottom line. It's OK to add nightshade vegetables to your anti-inflammatory diet. Unless you eat huge quantities of green potatoes, they don't contain enough solanine to make you sick. And evidence to date does not support a link between nightshades and inflammation.