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.

You can pair this boneless turkey breast with just about anything! Kids love this recipe. This recipe is naturally dairy free, gluten free, soy free, paleo, refined sugar free, nut free, grain free, and autoimmune protocol (AIP) friendly.

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.

Nightshade Intolerance (or Allergy): Effects and Food Ideas.

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.

Since cumin is derived from seeds, it is not included in AIP before a reintroduction period (for more information about the science behind this guideline, see my post The WHYs Behind the Autoimmune Protocol: Nuts and Seeds).

While you might be inclined to believe that it's caffeine that's eliminated here, it's actually the coffee bean itself! The name bean is misleading, however, because coffee is technically a seed of the Coffea plant. So, that means, like other seeds, coffee is eliminated in the temporary elimination phase of the AIP.

Scratch These Off Your AIP Food List. Grains: Rice, rye, quinoa, corn, oats, wheat, barley, and any other food or drink derived from grains. Legumes: Black beans, pinto beans, lima beans, peanuts, soy, cocoa, lentils, and any other bean or legume.

Oral ingestion of capsaicin, the pungent component of chili pepper, enhances a discreet population of macrophages and confers protection from autoimmune diabetes. Mucosal Immunol Nature Publishing Group. 2012;5:76–86.

However, while chili isn't necessarily bad for you, some bowls can add up to over 700 calories after toppings are added. While working with clients who are following anti-inflammatory diets we found that chili can be part of a healthy diet!

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].

During the elimination phase, the AIP diet recommends cutting out the following foods: Grains (wheat, oats, rice, corn, etc.) Legumes (lentils, black beans, chickpeas, green beans, etc.) Nuts, seeds, and seed-based spices (like mustard, cumin, sesame, etc.)