Nightshades: Foods to Avoid with Psoriasis + Eczema
Are Nightshades causing your Eczema or Psoriasis flare-ups?
Nightshades are also known as the potato family. Nightshades contain an alkaloid (a base containing nitrogen) called solanine, which is toxic in high quantities. Nightshades can cause problems for those of us that are sensitive to these toxins. Signs you may be sensitive to nightshade foods include:
- Food allergies
- Migraines
- Autoimmune conditions such as psoriatic arthritis
- Gluten sensitivity
- Inflammatory bowel disease (in very rare cases)
- Joint pain
- Fatigue
- Leaky Gut Syndrome- See our other post on The Leaky Gut Theory
- Skin conditions
Nightshades: Foods to Avoid with Eczema and Psoriasis
Nightshades foods contain very low amounts of toxins which won’t affect those without sensitivity. These foods are a group of plants that belong to the family Solanaceae. This group includes popular vegetables such as tomatoes, peppers, eggplants, and potatoes. However, nightshades also include some less common foods such as goji berries and even tobacco.
Despite their popularity, some individuals avoid eating nightshade foods because they believe they can cause inflammation or other health issues. However, there is no conclusive evidence to support this claim. In fact, many nightshade foods are rich in vitamins, minerals, and antioxidants that are beneficial for our health. For example, tomatoes are a great source of lycopene, which has been linked to a reduced risk of heart disease and cancer. Peppers are also a great source of vitamin C, which supports our immune system. Of course, it's important to note that some people may have an intolerance or allergy to nightshade foods. If you suspect this may be the case for you, it's important to talk to your doctor and get tested. Whether or not to include nightshade foods in your diet is a personal choice. But for many of us, they can be a healthy and delicious part of a balanced diet.
Nightshade foods have been theorised to cause psoriasis and eczema flare-ups in some sufferers. Some of the compounds found in these foods can cause inflammation in some cases. Saponins are found in some nightshades. Saponins are toxic plant-derived organic chemicals. These can limit nutrient uptake and impair digestion.
Much of the support for the nightshade theory is anecdotal, and a link is yet to be scientifically proven. We would recommend trying the Elimination Diet. The Elimination Diet is a method for discovering which foods improve your eczema + psoriasis symptoms, and which foods lead to a flare-up. The elimination diet can be a way to find out whether nightshades have an impact on your skin or not. We are all different, and certain foods will affect each of us in different ways.
If you are healthy and don’t react negatively to nightshades, there isn’t any reason to cut them out of your diet. For those who want to try skipping nightshades and seeing how it affects their skin, try reducing or eliminating the following foods, and keep a diary of the effect on your skin.
- White Potatoes- White potatoes are high in carbs and can increase blood sugar. Potatoes are a nightshade vegetable that can be problematic for those with sensitive skin Types 2 and 3 on the Fitzpatrick Skin Type Scale (fair to medium complexion/sensitive). People with these skin types appear more likely to experience inflammation from potatoes as well as other potato-containing foods such as chips and crisps.
- Aubergine- Aubergine, also known as eggplant, contains cholinesterase which blocks anti-inflammatory substances in the body, promoting inflammation. Aubergine is another nightshade vegetable that can worsen eczema and psoriasis symptoms in certain individuals due to its oxalates content (a derivative of oxalic acid), which can affect pH levels by increasing acidity in the body along with potentially exacerbating gut issues such as IBS, Crohn’s Disease etc. Medical research suggests eliminating aubergine from your diet could possibly benefit those afflicted with chronic skin problems like eczema and psoriasis due to it containing inflammatory properties
- Tomatoes (including tomato sauce)- Tomatoes are nightshade which is high in solanine. Solanine is an alkaloid that has been linked to eczema, psoriasis and other skin conditions. In some people, eating tomatoes or tomato products can irritate the skin or cause a flare-up of symptoms. Anecdotal evidence suggests that eliminating tomatoes from your diet may help improve your skin condition as intolerance can trigger skin reactions, allergies + infection
- Peppers- Peppers, chilli peppers and jalapenos are all members of the nightshade family known for their spicy qualities. They contain capsaicin which can be an irritant for people with sensitive skin types 2 and 3 on the Fitzpatrick Skin Scale. Eliminating peppers from your diet may help reduce flare-ups if you’re prone to develop skin conditions like psoriasis or eczema in response to consuming capsaicin-containing food items including sauces, salsa, chutneys, etc. Peppers can also cause joint issues for some individuals
- Cayenne- Cayenne pepper has been known to cause digestive issues in some people, especially when consumed in large amounts. Common side effects can include stomach pain, diarrhoea, and nausea. Cayenne pepper is also a highly irritant substance that can cause burning or itching sensations when it comes into contact with the skin. In some cases, exposure to cayenne pepper dust or sprays can also cause irritation of the eyes, leading to redness and temporary vision problems.
- Goji Berries- Some people have a food allergen which can be triggered by goji berries. Doctors recommend limiting consuming goji berries due to potential negative side effects amongst individuals, especially those who tend to suffer from food sensitivities or allergies.
- Paprika- Small amounts for cooking is fine, but large amounts can contain harsh chemicals (which are used to produce that bright red colour). Paprika contains capsaicin, which is a compound that can irritate the stomach lining and cause gastrointestinal issues, such as stomach cramps, acid reflux, and diarrhoea. People with sensitive digestive systems may be more susceptible to experiencing these symptoms. Some people can be allergic to paprika, which can lead to symptoms such as hives, itching, and swelling. In severe cases, it can cause anaphylaxis, a life-threatening allergic reaction.
Many of the above foods are highly nutritious. They are great sources of Vitamin C, Vitamin A & potassium. If you are cutting out nightshades, it’s essential you get these vitamins elsewhere. Make sure you get your daily quota by taking your Drought Skin Condition Support, or another high-quality multivitamin, and introducing the following alternatives:
- Sweet Potato- Contains more Vitamin A than white potato. Sweet potatoes are a nutrient-dense food that is packed with essential vitamins and minerals. Sweet potatoes have a low glycemic index, which means they release sugar slowly into the bloodstream, preventing a sudden spike in blood sugar levels.
- Melon- Melons are composed mostly of water, with some varieties, such as watermelon, consisting of up to 92% water. By opting for melon as a snack or dessert, individuals can stay hydrated while satisfying their sweet tooth. Melon also provides essential vitamins and minerals. For example, cantaloupe is an excellent source of vitamin A, which is important for eye health. Watermelon is high in citrulline, an amino acid that helps to improve blood flow and reduce muscle soreness. Honeydew melon is rich in potassium, which helps to regulate blood pressure.
- Leafy Greens- Leafy greens are highly nutritious and are packed with numerous essential vitamins and minerals. They are particularly rich in vitamins A, C, and K, and provide health-promoting lutein and zeaxanthin. They also contain fibre, iron, and calcium, which are important for maintaining strong bones, improving digestion, and supporting the immune system. Leafy greens contain antioxidants and anti-inflammatory compounds that can help to improve the appearance of your skin.
- Mango- Mangoes are a great source of Vitamin C, Vitamin A, and Potassium. They also contain antioxidants that help protect our cells from damage caused by free radicals. The Vitamin A in mangoes helps promote healthy skin and can reduce the appearance of fine lines and wrinkles. Be careful not to overdo it, mango contains more sugar than any other fruit!
- Blueberries- One of the best fruits for eczema + psoriasis. Blueberries are loaded with antioxidants, specifically anthocyanins, which give them their deep blue colour. These antioxidants help protect our cells from damage and can even help reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's. Blueberries are also high in fibre, which can help promote healthy digestion and prevent constipation. In fact, just one cup of blueberries contains about 4 grams of fibre.
- Pesto- A great alternative to tomato sauces. Use green instead of red pesto to ensure it does not contain tomatoes. Pesto is packed with nutrients and health benefits. Basil, the primary ingredient in pesto, is a good source of vitamins A and C, calcium, iron, and antioxidants. Pine nuts, which are often used in pesto, are an excellent source of magnesium and protein. Olive oil, also a main ingredient, is rich in healthy fats, vitamin E, and antioxidants. By adding pesto to your dishes, you're not only getting a burst of flavour but also a boost of nutrition.
- Onions- Onions are a nutrient-dense, low-calorie vegetable. Onions contain a variety of antioxidants, such as quercetin and sulfur compounds, which help to neutralise harmful free radicals in the body and reduce the risk of chronic diseases. The antioxidants in onions can also help to reduce inflammation in the body, which is linked to a range of health conditions, such as arthritis, diabetes, and skin conditions.
- Zucchini – A great swap for aubergine as they both have a similar texture. Zucchini is rich in vitamins and antioxidants. Adding zucchini to your diet can be beneficial for the health of your heart, vision, digestive system and blood sugar levels.
- Mushrooms- Mushrooms are often mistaken for nightshade food but they are not! Mushrooms are a great source of vitamins and minerals, including vitamin D, potassium, and selenium. They are also rich in antioxidants, which can help reduce inflammation in the body. Some mushrooms have immune-boosting properties, thanks to their beta-glucans. These compounds can help fight infections by stimulating the immune system.
- Black Pepper- Black pepper contains antioxidants that can prevent or repair damage caused by free radicals in the body. This can reduce the risk of chronic diseases, such as cancer, heart disease, and diabetes. Black pepper stimulates the production of digestive enzymes and increases the absorption of nutrients in the body. This can help improve digestion and prevent digestive issues.
Strangely enough, tobacco is also considered nightshade! If you smoke, try quitting or at least cutting back and see if your skin improves. This will not only hugely benefit your skin, but your overall health and well-being. Passive smoking can also be an irritant for eczema + psoriasis sufferers, so try to avoid being around others while they are smoking too.
Check the labels of foods you eat regularly. Tomatoes are often hidden in pasta, salads, sauces, microwave meals, burgers and pizza. Potato starch can also be hidden in bread, soup, crackers and pizza. Some spice blends and seasoning mixes may contain paprika or cayenne pepper, both of which are nightshades. A few prepared foods such as salsa and hot sauces also can contain multiple nightshade ingredients. Vegetarian meat substitutes can also contain potato starch or tomato paste.
Some people find nightshades difficult to cut out from their diet. Potatoes and tomatoes are very common cooking ingredients. If this is the case, reducing them rather than eliminating them completely may help with your skin condition. Peeling potatoes will reduce their solanine content. Cooking vegetables rather than eating them raw will also reduce the number of toxins.
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The Keystone Approach: Autoimmunity and the Microbiome- Rebecca Fett
