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

FAQs

Can you eat chilli on AIP? ›

This recipe shows you that the answer is yes. Creating AIP/paleo chili without nightshades, beans and seed spices is a challenge but not impossible. This recipe uses a combination of dried herbs and AIP-compliant spices to create a super flavorful base for the chili.

Whole30, echoing the principles of the AIP (autoimmune protocol) diet, emphasizes nutrient-dense whole foods and eliminates sugar, alcohol, grains, legumes, soy, dairy, and additives.

The most common edible nightshades are the tomato, potato, eggplant, bell pepper and chili pepper.

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.

All chili peppers contain natural compounds called capsaicinoids. These are what give the spicy fruit its anti-inflammatory properties. Chili pepper is widely considered to be a powerful anti-inflammatory spice, so be sure to include a dash in your next dish.

Traditional applications: Peppers are used whole (bell peppers, jalapenos) or as seasonings (cayenne, red pepper flakes). 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.

The main difference between the two is this: the AIP diet consists of two phases: the elimination phase and the reintroduction phase. The elimination phase is extremely similar to the paleo diet, but somewhat more restrictive, as you can see from these lists of foods to enjoy and those to avoid.

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.

Avocados are an incredibly nutritious and delicious choice for your AIP diet. They're full of good fat, fiber, vitamin E, copper, and potassium. Furthermore, they are beneficial for your immune system because they are so high in B vitamins.

These are NOT Nightshades:

Black Pepper (Piper nigrum) Green Peppercorns (Piper nigrum) Long Pepper (Piper nigrum) Sichuan Pepper.

What spice is not a nightshade? ›

Indian long pepper and Grains of Paradise are two essential ingredients for building your no nightshade kitchen.

Symptoms of nightshade intolerance can include bloating, gas, heartburn, joint pain, and changes in mood. These symptoms typically occur several hours to days after consuming nightshades and can last for several days.

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.

Apple cider vinegar has a low sugar content and is allowed in most diets. Its ability to improve gut flora means its suitable for the AIP diet which focuses on healing the immune system and reducing gut inflammation caused by an unbalanced gut flora.

Also avoid: all peppers (jalapeno, serrano, etc.); spices in the nightshade family (paprika, cayenne, chili powder, curry, red pepper, etc.); NSAIDs (Advil, aspirin, etc.)

The autoimmune protocol eliminates nightshades, so bell peppers, eggplant, and tomatoes are all out. To substitute for these, try: Eggplant: zucchini or yellow squash.

Many vegetables are allowed on the autoimmune diet. Those include leafy greens, cruciferous vegetables, and squashes. They are low in calories and high in nutrients, which makes them the perfect choice for this diet. Carrots, celery, and onions can also be used when following the autoimmune diet.