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

FAQs

Can I eat chili on an AIP diet? ›

You can still enjoy a delicious and comforting bowl of chili. This AIP chili recipe is packed with nutrients, flavor and all the comfort you crave from a classic chili, but without any of the nightshades, beans or other ingredients avoiding on AIP.

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.

Well, yes, it is a pod-like fruit and considered part of the legume family … but when we talk about tamarind in the AIP world, we're just talking about the pulp of the outer pod that's made into tamarind paste – that IS compliant.

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce. Modified AIP excludes peanuts, soybeans and all soy-based foods and products, but allows beans and other legumes.

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.

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.

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Is turmeric allowed on the AIP diet? ›

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.

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.

The perfect salad dressing for those following the Paleo or Auto Immune Protocol Diet.

If you're using store-bought pickles, check the ingredients list on the jar to make sure there is no refined sugar, nightshade peppers, or artificial coloring added to the pickle brine. You can choose to make your own homemade pickles for this recipe to make sure that your fried pickles are AIP-friendly.

While I don't think there is anything wrong with eating hummus in moderation if you tolerate it well, chickpeas are a legume, and if you're on AIP or working on healing your gut, it's best to steer clear of legumes until your gut has healed.

Chili peppers contain natural compounds called capsaicinoids, which have anti-inflammatory properties. Cayenne and other dried chilies spice up sauces, marinades and rubs. Tip: Chilies can be hot, so start with just a dash or two. When trying a new spice, start small and add more after you've taste-tested your dish.

Capsaicin (CAP) is the main pungent ingredient of chili peppers [1], which are spices with a unique spicy flavor widely consumed in various diets. CAP has demonstrated broad potent biological characteristics, including antioxidant, anti-obesity, pain-alleviating, and anti-inflammation effects [2].

Herbs and spices include compounds to fight inflammation.

All chili peppers include capsaicin (the hotter the pepper, the more capsaicin it has), which is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.”

Other benefits of spicy foods specifically that can that include capsaicin from the spicy peppers, capsaicin supports normal circulation, blood flow, and just overall cardiovascular health as well as decreasing the risk of heart disease. And this is likely due to the anti-inflammatory properties of capsaicin.