Should You Ditch Nightshades? Are ‘Healthy’ Foods Hurting Our Hormones?

If you have endometriosis, fibroids, or a thyroid condition, chances are you’ve come across warnings about nightshades and lectins- it almost feels like a rite of passage. 

These plant-based compounds are often blamed for triggering inflammation, disrupting hormones, or worsening autoimmune symptoms.

But should we really be avoiding them, or is this just another layer of food fear? Let’s unpack the facts.

First, What Are Nightshades?

Nightshades are a family of plants that include:

• Tomatoes 🍅

• White potatoes 🥔

• Eggplants (aubergines) 🍆

• Ashwagandha 🌿

• Peppers (bell, chilli- including cayenne, jalapeño, habanero) 🌶️

• Paprika 🌶

• Crushed red pepper / hot pepper flakes 🌶

These foods contain natural compounds like solanine and capsaicin, which are sometimes labeled as inflammatory or irritating to the gut- especially in sensitive individuals.

What About Lectins?

Lectins are proteins found in many plant foods, particularly:

• Legumes (e.g., red kidney beans, black beans, lentils, chickpeas, soybeans, peanuts, green peas, split peas)

• Grains (e.g., wheat, barley, rye, oats, corn, rice, millet)

• Nightshades (especially tomatoes and potatoes)

• Squashes (e.g., butternut, pumpkin, zucchini/courgette)

• Seeds like quinoa and amaranth

Lectins are sometimes called anti-nutrients because they can bind to nutrients and interfere with absorption. They're also tough to digest and can irritate the gut lining in some people, especially if consumed in large quantities or improperly prepared.

Do Nightshades or Lectins Worsen Endometriosis or Fibroids?

Endometriosis is a chronic inflammatory condition, and both endo and fibroids are strongly linked to gut health. So, it's understandable to question whether these "healthy" foods could be problematic.

Endometriosis:

• Nightshades and lectins may worsen inflammation and contribute to gut irritation or "leaky gut" in some individuals

• Given that endometriosis involves chronic inflammation and immune dysfunction, it’s understandable that nightshades and lectins raise concern.

Fibroids:

• There's no strong scientific evidence specifically linking nightshades to the development or worsening of fibroids.

• However, if your gut lining is already compromised, lectins might worsen symptoms like bloating or pelvic pain.

(links to a YouTube video)

And What About Autoimmune Thyroid Conditions?

Nightshades aren't goitrogenic (meaning they don't directly interfere with thyroid hormone production), but for those with autoimmune thyroid conditions, lectins could still be relevant.

Why? Because autoimmune conditions like Hashimoto’s or Graves’ disease are often linked to gut dysbiosis (an imbalance in the composition of the gut microbiome- the community of bacteria, fungi, and other microbes living in your digestive tract) and increased intestinal permeability ("leaky gut').

In sensitive individuals, lectins may:

• Stimulate the immune system

• Exacerbate flares

• Worsen digestive issues

Protocols like the Autoimmune Paleo (AIP) diet often recommend temporarily cutting out both nightshades and lectins to calm the immune response and support gut healing.

So, Should We Avoid Them?

This decision is highly individual. Here’s a simple breakdown:

❌ You Probably Don’t Need to Eliminate Them If:

• You don’t notice symptoms after eating them

• Your digestion and energy feel stable

• Your autoimmune symptoms are well-managed

✅ Consider Reducing or Removing Them If:

• You struggle with bloating, IBS, or gut discomfort

• You're experiencing flares in an autoimmune condition

• You feel worse after eating nightshades or lectin-rich foods

  
  

Try the Gentle Elimination Test

If you're unsure, try this simple experiment:

1. Remove all nightshades and high-lectin foods for 3–4 weeks

2. Track your symptoms (energy, digestion, pain, mood, skin)

3. Reintroduce one food at a time, wait 3 days, and observe. You may discover that tomatoes are fine, but lentils cause bloating for example.

Other Tips:

1. Soak, sprout, ferment, and thoroughly cook foods containing lectins to significantly reduce their lectin content and makes them easier on the gut.

2. Cook nightshades rather than eating them fresh (especially tomatoes and eggplants) to lower solanine content

3. Pair them with gut-supportive foods like bone broth, fermented veggies, or aloe juice

   
   

Bottom Line

• The science is still evolving. While some women with endometriosis or fibroids report reduced bloating and pelvic pain after cutting out nightshades, there’s currently no strong clinical evidence linking nightshades or lectins to worsening endo or fibroids.

  
  

• These foods aren’t inherently “bad.” But if you're dealing with endometriosis, fibroids, autoimmune thyroid conditions, or gut issues, it’s possible they could contribute to inflammation or immune flare-ups.

  
  

• Rather than a blanket restriction, focus on listening to your body. Use elimination experiments to identify individual triggers and to see what works for you.

  
  

Have you tried eliminating nightshades or lectins? Did it make a difference in your symptoms? Let me know in the comments.

P.S. if you have no issues with nightshades or lectins, check out one of my favourite eggplant dinner recipes here.

Reminder: We are not broken. Our bodies are not working against us. With the right knowledge and support, we can move from struggling with symptoms to managing them with confidence and empowerment.

Disclaimer: This blog is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Please consult with your healthcare provider before making any changes to your medical or fertility care.