Can You Eat Potatoes with Autoimmune Disease?

December 5, 2025 •

4 min read

According to autoimmune protocol (AIP) diets, potatoes are classified as nightshade vegetables and are often recommended for elimination due to compounds that may exacerbate inflammation in sensitive individuals. This has led to widespread confusion among those with autoimmune diseases about whether this dietary staple is safe to eat.

Quick Summary

This article explores the debate surrounding potatoes and autoimmune disease, covering the nightshade family, potential inflammatory compounds like glycoalkaloids, and the role of elimination and reintroduction protocols for identifying food sensitivities.

Key Points

Nightshade Controversy: Potatoes are nightshade vegetables containing glycoalkaloids like solanine, which some believe can trigger inflammation and negatively affect gut health in those with autoimmune conditions.
Not Universally Harmful: The potential for potatoes to cause inflammation is not a universal rule for all autoimmune patients, and strong scientific evidence for a widespread negative effect is lacking.
AIP Elimination Phase: The Autoimmune Protocol (AIP) diet typically removes white potatoes and other nightshades during its elimination phase to reduce inflammation, but permits sweet potatoes.
Reintroduction is Key: A systematic reintroduction process, as outlined by the AIP diet, is the best way to determine your personal sensitivity to potatoes by monitoring symptoms closely.
Glycemic Impact: Potatoes have a high glycemic index, which can cause blood sugar spikes that contribute to systemic inflammation, a concern for individuals with autoimmune conditions.
Beneficial Resistant Starch: Cooked and cooled potatoes can develop resistant starch, a type of fiber that can act as a prebiotic to promote beneficial gut bacteria.
Sweet Potato Alternative: Sweet potatoes are not nightshades and are a safe, nutrient-rich alternative to white potatoes for those following an AIP diet or managing sensitivities.

The Nightshade Family and Autoimmune Sensitivity

Potatoes are members of the nightshade family, or Solanaceae, a large plant family that also includes tomatoes, eggplant, and peppers. Nightshades have been a subject of debate in autoimmune circles for decades, with many practitioners and diet plans, including the AIP diet, recommending their elimination. The reasoning behind this recommendation is based on the presence of compounds called glycoalkaloids and lectins within these plants.

Glycoalkaloids: The Potential Inflammatory Trigger

Glycoalkaloids, specifically solanine and chaconine, are naturally occurring plant toxins that serve as a defense mechanism against insects and predators. In high concentrations, these compounds can be toxic to both humans and animals. For people with autoimmune diseases, some researchers suggest that glycoalkaloids can contribute to increased intestinal permeability, often called 'leaky gut'. This disruption of the gut lining could allow unwanted particles to enter the bloodstream, triggering an immune response and contributing to systemic inflammation. It is important to note that the highest concentrations of solanine in potatoes are typically found in the skin, sprouts, and green parts of the potato.

High Glycemic Index and Inflammation

Beyond glycoalkaloids, potatoes also possess a high glycemic index, particularly starchy varieties like russets. A high glycemic index means that a food can cause a rapid spike in blood sugar levels. For individuals with autoimmune conditions, these blood sugar fluctuations can be a contributing factor to systemic inflammation. A balanced diet that stabilizes blood sugar is crucial for managing inflammation, making the high glycemic nature of potatoes a potential concern. However, eating potatoes as part of a meal containing protein and fiber can help mitigate this effect.

The Role of the Autoimmune Protocol (AIP) Diet

For many with autoimmune issues, the Autoimmune Protocol (AIP) diet provides a structured approach to identifying food triggers. The diet's initial elimination phase removes nightshades, including potatoes, for a period of several weeks to a few months. This is followed by a careful reintroduction phase to determine individual tolerance. The AIP diet specifically excludes white potatoes but permits sweet potatoes, which are not nightshades. For those who follow this protocol and find relief from symptoms, avoiding nightshades may be beneficial. However, for others, the elimination of potatoes may be unnecessary.

How to reintroduce potatoes safely

If you have completed an AIP elimination phase and want to test your tolerance for potatoes, a systematic reintroduction protocol is recommended.

Select a test day. Choose a day when you can monitor your body's response closely and avoid other new or potentially triggering foods.
Begin with a small amount. Start with half a teaspoon of cooked potato and wait for 15-30 minutes, watching for symptoms.
Gradually increase the dose. If no symptoms appear, consume a larger amount (e.g., a teaspoon and a half) and wait for a few hours before eating a regular portion.
Monitor for days. After eating the normal portion, avoid that food for five to six days while tracking your symptoms. This allows time for delayed reactions.
Assess your reaction. If you experience no negative symptoms, you may be able to tolerate potatoes. If symptoms recur, it indicates a potential sensitivity.

Comparison: White Potatoes vs. Sweet Potatoes

For those who find that white potatoes trigger their symptoms, sweet potatoes are a popular and safe alternative during the elimination phase of the AIP diet and beyond.


Feature	White Potatoes	Sweet Potatoes	Rationale for Autoimmune Diets
Nightshade Family	Yes	No	Avoided by those sensitive to glycoalkaloids found in nightshades.
Glycoalkaloids	Contain solanine, which can affect gut permeability.	Do not contain solanine.	Eliminates a potential trigger for inflammation in sensitive individuals.
Glycemic Index	High, especially starchy russet varieties.	Moderate.	Sweet potatoes cause a slower rise in blood sugar, which may be beneficial for managing inflammation.
Nutrient Profile	Good source of potassium, vitamin C, and B6.	Excellent source of Vitamin A, C, potassium, and fiber.	Both are nutritious, but sweet potatoes lack the nightshade compounds.

Gut Health and Individual Sensitivity

Ultimately, the decision of whether to eat potatoes with an autoimmune disease is highly individual. While animal studies and anecdotal evidence suggest a link between nightshades and gut irritation, robust human trials showing a widespread negative effect are limited. Interestingly, some studies even suggest that resistant starch, a type of fiber found in cooked and cooled potatoes, may benefit gut health by promoting beneficial bacteria. This highlights the complexity of diet and autoimmune response. The best approach involves working with a healthcare professional to determine if you have a specific sensitivity through a structured elimination and reintroduction process.

Conclusion

While white potatoes are classified as a nightshade vegetable and are often excluded from elimination diets for autoimmune conditions due to compounds like glycoalkaloids and a high glycemic index, the reaction is not universal. The impact of potatoes on inflammation and gut health varies significantly from person to person. A systematic elimination and reintroduction protocol can help identify if potatoes are a personal trigger. For those who need to avoid them, sweet potatoes offer a nutritious and safe alternative. Personal experience and careful monitoring remain the best guides for making dietary choices when managing an autoimmune condition.

This article provides general information and does not constitute medical advice. Consult a healthcare provider or a registered dietitian before making significant changes to your diet.

Frequently Asked Questions

Nightshade vegetables contain compounds called glycoalkaloids, such as solanine in potatoes, which some theories suggest can increase intestinal permeability ('leaky gut') and trigger an inflammatory immune response in sensitive individuals.

No, not all potatoes are considered problematic. Sweet potatoes are not nightshades and are permitted on the Autoimmune Protocol (AIP) diet, which eliminates white potatoes. Personal sensitivity to white potatoes varies greatly.

The most effective method is a systematic elimination and reintroduction diet. Remove potatoes from your diet completely for a few weeks, then reintroduce a small amount while monitoring for symptoms like joint pain, digestive issues, or fatigue.

Peeled potatoes contain lower concentrations of the glycoalkaloid solanine, which is most abundant in the skin, sprouts, and any green areas. While this can help, it does not eliminate the compound entirely.

The AIP diet removes all nightshades, including white potatoes, during the elimination phase. After symptoms improve, individuals can systematically reintroduce foods, including potatoes, to assess their personal tolerance.

Yes, cooking and cooling potatoes increases their content of resistant starch. This type of fiber feeds beneficial gut bacteria and produces anti-inflammatory short-chain fatty acids, which can support gut health.

Excellent alternatives to white potatoes include sweet potatoes, yams, taro, cassava, cauliflower, and winter squash. These options are not nightshades and are often included in autoimmune-friendly diets.

The scientific evidence linking nightshades directly to autoimmune flares is limited and conflicting. While some anecdotal reports and older animal studies exist, lived experience and individual reactions often inform dietary recommendations more than widespread, conclusive research.