I came up with this Nightshade Free, Gluten Free and Dairy Free Chili recipe when I was having major food sensitivity issues. My food sensitivities had gotten really overwhelming. Tomatoes were a food I was regularly reacting to, and being that I come from Italian heritage, it was really frustrating.
I unfortunately got to the point that I had to remove tomatoes and nightshades from my diet completely for a while, to do some healing (I am happy to share I can eat them again). It was when I removed the nightshades, that I developed this recipe. And I tell you what, you can’t even tell that the tomatoes are missing.
It might help to know why night shades can be an issue. Let’s start with, what are nightshades?
What are Nightshades?
Nightshades are a family of plants that do the bulk of their growing at night. Nightshade plants contain alkaloid compounds. These compounds act like a defense mechanism for the plant to keep predators away. Many people can digest these alkaloids fine. But of course, some of us can not. Essentially we are unable to metabolize the alkaloid compounds well, which then can cause reactions. I’m guessing if you are here reading this recipe, you may be dealing with some type of sensitivity.
To start, It might help to know what the nightshade family of vegetables includes.
Here is a list of nightshades for you:
- Tomatoes
- White Potatoes
- Eggplant
- Tomatillos
- Okra
- Ground Cherries
- Capsicum
- Sorrel
- Gooseberries
- Gogi berries
- Paprika
- Pepino Melons
- Cayenne
- Ashwagandha
This family of vegetables is nutrient dense and has many benefits nutritionally.
However, if they are causing reactions in your body, then they are causing an inflammatory response. And that nutrients is not then supportive. Therefore, taking these foods out at least temporarily is helpful for healing. Sensitivity reactions can be healed in many cases. It does take time for that healing to happen and for symptoms to improve. It may also take concerted effort and supplements. But the key is to allow the inflammation to go down, so the gut can work on restoring work itself.
Removing the reactive foods is what helps the inflammation to go down. So if you are having reactions, start by removing the offending food or foods for 2-3 months. This gives the gut space and time to rebuild. Then, using an elimination diet protocol, you can slowly try adding them back in to see how your body does.
The Gut Inflammation and Hormones Connection
Inflammation in the gut can be the cause of many uncomfortable symptoms. And unfortunately gut health is a little known topic in allopathic medicine. So often times gut issues can get missed.
Inflammation in the gut can cause leaky gut, or gut dysbiosis. This in turn can affect how we digest our food and our ability to move toxins through the body. It also affects how our hormones move through the body. Once our body uses estrogen and progesterone, the used, or spent hormones go through a detoxification process. And ultimately move out of the body through our stool and urine. Food and toxins typically move out this way as well.
However, if the gut has been damaged due to inflammation, or repeated inflammation. This can cause leaky junctions in the gut. Think of the gut’s junctions like a pair of tights. When the gut has dysbiosis or is leaky, then it causes those junctions to open. Again, think of the tights, it’s like they have lots of runs in them. When this happens food, toxins, and hormones leak through the gut walls, and into the blood stream. These forgien invaders moving through a pathway that is not meant for them can cause an inflammatory response and a long list of symptoms.
To wrap that all up in a bow… our gut health is paramount to healthy digestion. And healthy removal of food, toxins, and hormones. Inflammation in the gut can cause the detox pathways to be disrupted. Which can cause a host of uncomfortable symptoms. And if the gut is disrupted, we may not be able to digest nightshades well, because we can’t digest the alkaloids in the plants. Which can cause additional inflammation.
The Most Common Symptoms Caused by Nightshades
Here is a list of the most common sensitivity symptoms that are often associated with nightshades:
- Inflammation
- Joint pain
- Muscle pain
- Headaches
- Dizziness
- Rashes
- Eczema
- Gas
- Bloating
- Acid Reflux
- Brain Fog
- Fatigue
In severe cases nightshades can also cause allergic reactions like:
- Itchiness
- Hives
- Swelling
- Tachycardia
- Anaphylaxis
Now, if you are dealing with allergic reactions, this is definitely something you would want to speak to your doctor about. As this can be an emergent issue.
I am thankful that I was only dealing with some of the sensitivity symptoms, and not the allergic reaction symptoms.
Low HCL / Stomach Acid Can Also Be An Issue
Additionally, it may be helpful to know that the acidity in tomatoes can cause digestive issues for people. Especially if you are dealing with low HCL (hydrochloric acid), or gut dysbiosis. HCL is our stomach acid. Low HCL can happen with age, after taking certain medications, from gut dysfunction, and can be exacerbated when our hormones move to deficient levels in perimenopause.
Bonus Tip: The real story on acid reflux… is that HCL is LOW in this situation, not high. Many people with acid reflux are told they have high stomach acid and then put on PPI’s for weeks, months or years! In this situation HCL needs to be built back up, not suppressed further.
As I mentioned, one of my food sensitivity’s became tomatoes. Which is so challenging, as they’re in so many dishes, and can be hard to avoid. I had been relying on chili as an easy go-to lunch. Chili is super easy to make, high in protein, and packed with fiber. It also worked great for me when I was teaching long days and needed a quick homemade lunch that I can throw in a thermos.
However, due to my food sensitivities, I needed to figure out a way to make this without tomato. As the tomato was wreaking havoc on me. So, I got to thinking, what would happen if I made it with a pumpkin base?
I did a bit of research and experimented with a few options, and settled on a pumpkin, butternut squash and beef broth base. It’s so good! And it fools me every time. I swear there is still tomato in this chili!
I made it easy by using some of these items in the can. Please always choose cans that are BPA toxin free.
Also the cubed squash I used was frozen. You can totally use fresh for all of the veggies if that is easier. Also soaked beans are great too if you like. The cans and frozen made it quicker for me!
I hope this recipe helps you, and if the tips on nightshades, gut health and hormones resonated. Click the link below to apply to work with me:
Nightshade Free Chili Recipe
2 lbs Ground beef or ground turkey – organic or pasture raised
2 C Beef broth – organic (I really like Imagine brand, as there is no sugar, gluten or crappy chemicals) or use a home made bone broth (See one of my Bone Broth recipes here)
1 can Pumpkin – organic
1 can Butternut Squash -organic
1 pkg Frozen Butternut Squash Cubes – organic
1 can Garbanzo Beans – organic 15 ounces (I like the brand Eden Organics, as the cans are BPA Free)
1 can Kidney Beans – organic 15 ounces
3 T Chili Powder – organic – this does come from peppers, and often has cayenne, and paprika – all of which are nightshades. This did not bother me, but you may need to test for yourself.
2 tsp Turmeric – organic – optional
1/2 tsp Nutmeg – organic
Redmonds Real Salt and Pepper to taste
- In a dutch oven pan (a deep kettle type pan), I use one like this brown the ground beef.
- Once the beef is mostly browned, add spices to the ground beef, and stir them around to let them heat up and open for about 1-2 minutes.
- Add the beef broth to the mix and stir.
- Then add pureed pumpkin and squash and stir.
- Lastly add the beans and the cubed squash.
- Simmer for 30 mn, and serve!
The chili will thicken up overnight, so I usually keep a little extra broth on hand and add it to the pan to thin it out as needed when I am re-heating it smaller servings.
A Gluten and Dairy Heads Up:
Chili is commonly gluten free and dairy free already. Really the only place gluten would show up in these ingredients is potentially the broth. So double check the broth you choose, if you are gluten sensitive or Celiac. The dairy typically shows up in toppings which can easily be avoided.
And, if you are ready for support with your gut and hormone health, click the banner below to get started!
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Image credit to: American Heritage Chocolate
Updated Blog 1/20/26