Can You Eat Potatoes on an Autoimmune Diet?

November 19, 2025 •

4 min read

Over 23.5 million Americans suffer from an autoimmune disease, with many exploring dietary changes to manage their symptoms. A common question that arises is: Can you eat potatoes on an autoimmune diet, or do these starchy nightshades cause inflammation?

Quick Summary

White potatoes are a nightshade vegetable, which are typically restricted on a strict autoimmune diet like AIP due to compounds that can trigger inflammation or digestive issues in sensitive individuals. The decision depends on personal tolerance, often determined through a structured elimination and reintroduction process.

Key Points

Nightshades are initially restricted: White potatoes are part of the nightshade family and are excluded during the elimination phase of a strict autoimmune diet like AIP due to potential inflammatory compounds.
Problematic compounds exist: Potatoes contain glycoalkaloids (like solanine) and lectins, which can increase gut permeability and trigger immune responses in sensitive individuals.
Individual sensitivity varies: Not everyone with an autoimmune condition is sensitive to nightshades, and the only way to know for certain is through a controlled elimination and reintroduction protocol.
Alternative options are available: Sweet potatoes, yams, cassava, and other non-nightshade starches can serve as safe and nutritious substitutes for white potatoes.
Potential anti-inflammatory benefits: Certain potato varieties, especially red and purple ones, contain antioxidants like anthocyanins and resistant starch, which can offer anti-inflammatory benefits for those who can tolerate them.
Monitor green potatoes: Avoid eating green potatoes and sprouts, as they contain higher, potentially toxic levels of glycoalkaloids.

Understanding the Autoimmune Diet and Nightshades

For many with autoimmune conditions, reducing inflammation is a primary goal. The Autoimmune Protocol (AIP) diet is one such approach that involves an elimination phase to identify individual food triggers. As nightshade vegetables like potatoes, tomatoes, and eggplant contain certain compounds that can be problematic for some, they are typically removed during this initial phase. However, whether or not to permanently exclude potatoes depends on your body's specific reaction.

The Problematic Compounds in Potatoes

While potatoes are nutritious and a source of vitamins and minerals, they contain certain components that can be an issue for those with autoimmune disorders.

Glycoalkaloids: Potatoes, particularly the skin and sprouts, contain natural toxins called glycoalkaloids, including solanine. These can potentially disrupt the gut lining, a condition known as "leaky gut," which is often associated with autoimmune conditions. Green potatoes, which are exposed to light, have a higher concentration of these compounds and should always be avoided.
Lectins: Lectins are carbohydrate-binding proteins found in many plants, including nightshades. For some sensitive individuals, lectins are not fully broken down by digestion and may bind to the intestinal wall, causing irritation and increasing gut permeability. This can trigger an immune response and contribute to inflammation throughout the body, including the joints.
High Glycemic Index: Potatoes have a high glycemic index, meaning they can cause a rapid spike in blood sugar levels. This fluctuation can contribute to systemic inflammation, which is a key concern for managing autoimmune conditions.

The Elimination and Reintroduction Process

The most reliable way to determine your personal tolerance to potatoes is to follow a structured elimination diet and subsequent reintroduction protocol, ideally under the supervision of a healthcare provider or dietitian.

Step 1: Elimination: For a period of four to six weeks (or longer), completely remove all nightshades, including white potatoes, from your diet. This allows any associated inflammation to subside and gives your body a "clean slate."
Step 2: Reintroduction: After the elimination phase, slowly reintroduce potatoes. Start with a small amount and monitor your body for any symptoms over the next few days. Symptoms to watch for include joint pain, digestive issues, headaches, or skin flare-ups.
Step 3: Assessment: If you experience a negative reaction, it's a clear sign that potatoes are a trigger for you. If you have no symptoms, you can likely tolerate them and can gradually increase your intake. If your body has a negative reaction, you can confidently exclude potatoes from your diet knowing they are a personal trigger.

Potential Benefits and Anti-inflammatory Properties

It's important to note that for many people without nightshade sensitivity, potatoes are a healthy food with anti-inflammatory potential due to their nutritional content.

Nutrient-rich: Potatoes contain beneficial compounds, including antioxidants like Vitamin C, potassium, and fiber. These can support overall health and help manage inflammatory responses.
Polyphenols: Studies have shown that certain potato cultivars, particularly pigmented varieties like red and purple potatoes, are rich in anthocyanins and other antioxidants that possess anti-inflammatory properties. Research on purple potatoes, for example, has indicated they can reduce inflammation and improve gut barrier function in animal and human studies.
Resistant Starch: Cooked and cooled potatoes produce resistant starch, which acts as a prebiotic and feeds beneficial gut bacteria. This fermentation process can lead to the production of anti-inflammatory short-chain fatty acids.

Comparison of Potato Types for an Autoimmune Diet


Feature	White/Russet Potatoes (Nightshade)	Sweet Potatoes/Yams (Non-Nightshade)
Nightshade Family	Yes	No
Inflammatory Compounds	Contains glycoalkaloids and lectins that can trigger sensitivities in some individuals.	Generally considered safe, no glycoalkaloids.
Glycemic Index	Can be high, causing rapid blood sugar spikes.	Lower glycemic index, leading to a more stable blood sugar response.
Nutritional Profile	Good source of Vitamin C and potassium.	Excellent source of Vitamin A, plus good amounts of Vitamin C and fiber.
Elimination Phase (AIP)	Must be eliminated.	Allowed, and often used as a staple starch replacement.
Reintroduction Phase	Reintroduced slowly to test for personal tolerance.	Can be eaten freely if tolerated.

Making the Right Choice for Your Body

For someone on an autoimmune diet, the first step is to follow the standard protocol, which involves eliminating white potatoes completely. If symptoms improve during this period, it's possible that nightshades were a contributing factor. The controlled reintroduction process is the only reliable way to confirm if white potatoes are a personal trigger. For those who can't tolerate them, nutrient-dense alternatives like sweet potatoes, cassava, taro, and plantains are excellent substitutes. Remember that every individual is different, and what works for one person may not work for another. The key is to listen to your body and make dietary choices based on your unique needs and responses.

Conclusion

The question of whether you can eat potatoes on an autoimmune diet has a nuanced answer. While white potatoes are a nightshade vegetable and are generally eliminated during the initial phase of protocols like AIP, their effect is highly individual. They contain compounds like glycoalkaloids and lectins that can cause inflammation and gut irritation in sensitive people. However, for those who are not sensitive, potatoes also offer beneficial nutrients and anti-inflammatory properties, especially colorful varieties. The best approach is to test your personal tolerance through a careful elimination and reintroduction process. By systematically evaluating your body's response, you can make informed decisions that support your health and manage your autoimmune symptoms effectively, rather than relying on a one-size-fits-all dietary restriction.

Frequently Asked Questions

White potatoes are in the nightshade family and contain compounds like glycoalkaloids and lectins. While harmless to most, these can cause inflammation and aggravate autoimmune symptoms in sensitive individuals.

Yes, sweet potatoes are not nightshades and are generally considered safe for consumption on an autoimmune diet like AIP. They are a nutritious alternative to white potatoes.

The key difference is that white potatoes are nightshades containing specific alkaloids and lectins, whereas sweet potatoes are not. Sweet potatoes are rich in Vitamin A and have a lower glycemic impact.

You should first follow an elimination diet, removing all nightshades for a few weeks. After symptoms stabilize, reintroduce a small portion of potatoes and monitor for any adverse reactions like joint pain or digestive issues over several days.

Yes, some studies indicate that certain potatoes, particularly colored varieties like purple and red potatoes, contain antioxidants and resistant starch that may have anti-inflammatory effects.

Good non-nightshade alternatives include sweet potatoes, yams, taro, cassava, plantains, and nutrient-dense vegetables like cauliflower, broccoli, and carrots.

Glycoalkaloids, like solanine, are naturally occurring compounds in potatoes that can increase intestinal permeability, contributing to a "leaky gut" and potentially triggering a more severe immune response in sensitive individuals.