9 Vegetables That Can Cause Inflammation

Inflammation is the body’s response to a harmful substance, such as a virus, when the immune system tries to fix the problem and heal damaged cells. Acute (short-term) inflammation can help protect the body, but chronic (long-term) inflammation could lead to other health issues.

Many factors can contribute to inflammation, but studies show that food plays a key role. Research suggests that processed foods, sugar, and saturated fat are likely the main contributors to inflammation in the diet.

Certain vegetables may also cause inflammation, leading to discomfort and worsening autoimmune symptoms in some people.

Eggplant, or aubergine, is a nightshade vegetable known for its rich purple color. It contains antioxidants, vitamins, and fiber, offering many potential health benefits. However, eating eggplant may cause inflammation in people with rheumatoid arthritis.

Eggplants contain solanine, which can contribute to bone and joint damage. Studies suggest that solanine can worsen symptoms of health conditions like arthritis and other autoimmune diseases.

While eggplant is a healthy vegetable for most people, those with nightshade sensitivities may need to limit their intake.

Bell peppers are packed with vitamins, minerals, and fiber. However, they also contain compounds that may cause inflammation.

Bell peppers are part of the nightshade family, containing capsaicin and solanine. Capsaicin makes peppers spicy. It may cause discomfort in people with irritable bowel syndrome (IBS) or other gastrointestinal (GI) disorders.

Solanine has also been linked to inflammation, especially in people with a history of arthritis. People sensitive to peppers may need to limit or avoid bell peppers, especially if they cause stomach pain, bloating, or swelling.

Some studies suggest capsaicin has anti-inflammatory properties, but other research disagrees. Capsaicin gives chili peppers their spice and may cause GI upset for some people. It releases chemicals that cause inflammation and trigger GI irritation.

People prone to acid reflux and other GI conditions may need to limit their intake of chili peppers. Instead, choose alternatives like small portions of red pepper flakes or milder peppers like poblano or banana peppers. Adjust portion sizes as needed based on your tolerance.

Hot peppers like jalapenos, habaneros, and serrano peppers contain capsaicin, which may contribute to inflammation. Eating too many hot peppers may irritate the digestive tract and worsen chronic conditions like acid reflux.

Some studies suggest that hot peppers may be beneficial when consumed in moderation, but more research is needed to understand their mechanisms and potential health risks.

Capsaicin content varies among hot pepper varieties, and individual tolerance levels will vary. People sensitive to hot peppers may need to try different types and adjust their portion sizes based on their reactions or symptoms.

While tomatoes are technically a fruit, they’re often considered vegetables. They may contribute to chronic inflammation.

Tomatoes contain alkaloids like solanine, which may trigger an inflammatory response in some individuals. People with nightshade sensitivity or autoimmune diseases like rheumatoid arthritis may experience inflammation after eating tomatoes.

Tomatoes are also very acidic and may irritate the digestive tract, causing inflammation in the gut.

While tomatoes contain powerful antioxidants, their inflammatory potential may cause symptoms in people with a history of arthritis, inflammatory bowel disease (IBD), or other chronic health concerns. It’s important to eat tomatoes in moderation and adjust your intake if you experience uncomfortable symptoms.

Like tomatoes, tomatillos are technically fruits but are usually considered vegetables. They’re characterized by their small size and bright green color and are a staple in many cultures.

Tomatillos are packed with vitamins, minerals, and antioxidants, but they belong to the nightshade family and may cause inflammation in some people.

Tomatillos contain solanine, which may trigger an inflammatory reaction in certain individuals. People with autoimmune conditions or a history of joint pain may experience swelling or discomfort after eating tomatillos, especially in large amounts. However, reactions will vary between cases, and research is limited.

Potatoes are also part of the nightshade family and may cause inflammation in some people. Like other nightshade vegetables, potatoes contain solanine, which may trigger an inflammatory response, especially in people with a history of arthritis.

Studies also report that solanine can worsen bone and joint damage through its effects on calcium in the body.

Potatoes are also considered a high-glycemic index (GI) food, meaning they raise blood sugar levels quickly, while low-GI foods have a more gradual effect. Potatoes, especially when fried or processed, can increase your blood sugar quickly.

Spikes in your blood sugar levels may have inflammatory effects. Monitoring your tolerance level and adjusting portion sizes may help reduce blood sugar spikes and inflammation. Research also shows purple potatoes or sweet potatoes may be a healthier swap.

Canned vegetables can contain a lot of salt, added during preservation to extend the product’s shelf life. However, consuming too much sodium can cause several health problems, including fluid retention that can lead to inflammation. 

Eating too much sodium for long periods has been linked to inflammatory conditions like heart disease and hypertension (high blood pressure).

People who are sensitive to sodium or want to reduce inflammation may prefer fresh or frozen vegetables. If canned vegetables are the only available option, choose low-sodium varieties and rinse them before cooking to wash off sodium.

Adding sugar to vegetable dishes can contribute to inflammation. Dishes like caramelized carrots or glazed sweet potatoes can quickly increase your blood sugar levels, causing a blood sugar spike.

Studies show that eating too much sugar can cause inflammation in the body and brain. Uncontrolled blood sugar levels can raise the risk of health problems like diabetes and heart disease, and they may also worsen symptoms of other inflammatory health conditions.

People with inflammation may need to avoid vegetable dishes made with added sugar and opt for fresh vegetables instead.

Research shows that eating a lot of vegetables can prevent or manage inflammation. Vegetables contain antioxidants, compounds that fight inflammation and protect against disease. 

Some vegetables are especially good at protecting against inflammation, including:

• Leafy greens: Vegetables like spinach, kale, and Swiss chard are packed with nutrients that support your immune system.
• Cruciferous vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain good bacteria that help fight inflammation.
• Root vegetables: Vegetables like sweet potatoes and carrots contain compounds that help lower the risk of inflammation.

Eating vegetables with anti-inflammatory properties may help prevent inflammation and long-term health issues.

While some vegetables may contribute to inflammation, other foods are more likely to trigger it. Simple carbohydrates, processed meats, and foods high in salt are linked to long-term inflammation and other serious health concerns.

Drinking alcohol may also increase inflammation and cause other health problems. 

Examples of high-inflammatory foods and drinks include:

• Processed meats: Bacon, sausages, hot dogs, deli meat, and bologna
• Sugary beverages: Sodas, sweet teas, sports drinks, and fruit drinks
• Refined carbohydrates: White bread, white pasta, pies, cakes, cookies, and candies
• Ultra-processed foods: Chips, crackers, frozen pizzas, instant noodles, and instant soups
• Alcohol: Beer, wine, and liquor

Inflammation occurs when the immune system fights against harmful substances. While short-term inflammation is a natural part of the body’s healing process, long-term inflammation can lead to other health problems.

Some foods contain compounds that protect the body from inflammation, while others cause inflammation. Most vegetables may help lower the risk of inflammation, but nightshade vegetables (eggplant, potatoes, and peppers) may promote inflammation in the digestive tract and joints.

A healthcare provider can help you determine which foods are best for you and how to eat them safely.