Solanins
• What They Are: Solanins are glycoalkaloids, naturally occurring chemical compounds found in certain plants. They are part of the plant’s defense mechanism against pests.
• Where Found: Solanins are primarily found in the nightshade family, including:
o Potatoes (especially green or sprouting ones). How often do we just eat these to avoid waste? Also note that potatoes are high in oxalates. (See the first article sent in 2024)
o Eggplants.
o Tomatoes. (Ubiquitous in every attempt to be healthy)
o Peppers (bell, chili, etc.) Often eaten because they are high in vitamin C
• Signs and Symptoms of Reactions:
o Gastrointestinal: Nausea, vomiting, diarrhea, and abdominal pain. It may be a low-grade gastric distress, causing bloating and mild sensitivity.
o Neurological: Headaches, dizziness, confusion, and, in severe cases, hallucinations or convulsions. Do you suffer from regular headaches? It’s worth cleaning up your diet for 8 weeks to see if they go away.
o Muscular: Joint pain or stiffness, potentially mimicking arthritis. (We attribute this to a normal part of ageing but is it really?)
Nightshades
• What They Are: A group of plants in the Solanaceae family, which includes many common vegetables. Some contain solanins and other alkaloids.
• Where Found:
o Potatoes
o Tomatoes
o Eggplants
o Peppers (including paprika, cayenne, and chili spices)
o Tobacco (though not a food, it’s noteworthy). Yet another reason to give up smoking
• Signs and Symptoms of Reactions:
o Joint and muscle pain (possible exacerbation of arthritis symptoms)
o Fatigue or brain fog. (Sugar and a high carb diet also causes brain fog)
o Digestive issues, such as bloating or diarrhea. (Bloating is SO common)
o Skin issues, like rashes or eczema. (Simply using a cortisone cream is just masking the cause)
Salicylates
• What They Are: Salicylates are naturally occurring chemicals found in plants. They serve as a natural defense against pests and disease. They are also the basis for synthetic salicylic acid, used in medications like aspirin.
• Where Found: (in many foods we consider to be really healthy)
o Fruits: Berries, citrus fruits, apples, and grapes
o Vegetables: Broccoli, cucumber, and zucchini
o Spices: Cinnamon, turmeric, and peppermint
o Beverages: Tea, coffee, and wine
o Processed foods: Many contain salicylates as preservatives or flavor enhancers
• Signs and Symptoms of Reactions:
o Respiratory: Asthma, sinus congestion, or nasal polyps. (Who would have thought?)
o Skin: Hives, rashes, or eczema. (See above for comment on cortisone creams)
o Digestive: Stomach pain, nausea, or diarrhea
o Neurological: Headaches, irritability, or hyperactivity (particularly in children). (Giving aspirin to children can be very dangerous as it can trigger a condition called Reye’s Syndrome which is a rare but serious condition that can affect children and teenagers recovering from a viral infection, such as the flu or chickenpox. It’s strongly associated with the use of aspirin.
o Key Facts
• Cause: The exact cause is unknown, but aspirin use during viral infections increases the risk.
• Affected Organs: The liver and brain are primarily impacted, leading to a build-up of fat in the liver and dangerous swelling in the brain.
Managing Sensitivities to Solanins, Nightshades, and Salicylates
- Identifying and Avoiding Triggers
• Solanins/Nightshades:
o Rotate foods to avoid overexposure. Best is to avoid entirely for 8 weeks and then slowly reintroduce your favourites, one at a time.
o Choose non-nightshade vegetables like sweet potatoes, squash, or cauliflower. But take note that sweet potato is very high in oxalates.
o Peel and cook potatoes and other nightshades, as this reduces solanin levels. Avoid green or sprouting potatoes.
• Salicylates:
o Start with a low-salicylate diet to identify tolerance levels.
o Avoid high-salicylate foods like berries, citrus fruits, and certain spices (e.g., cinnamon, turmeric).
o Focus on low-salicylate options like bananas, iceberg lettuce, and pears.
- Supporting Detoxification
Many sensitivities are related to the body’s ability to metabolize these compounds.
• Hydration: Drink plenty of water to support kidney function.
• Liver Support:
o Include cruciferous vegetables (e.g., broccoli, cabbage) to help detox pathways.
o Consider milk thistle or N-acetyl cysteine (NAC) supplements, as advised by a healthcare provider.
• Gut Health:
o Probiotics and prebiotics can improve gut resilience.
o Bone broth or collagen supports gut lining integrity.
- Anti-Inflammatory Support
Reducing overall inflammation can help mitigate symptoms.
• Diet:
o Omega-3-rich foods like fatty fish (the best is salmon but sadly it is almost impossible to find deep sea salmon. Almost all available salmon is farmed and very high in mercury. Look for a quality supplement.
o Anti-inflammatory herbs like ginger and turmeric (if salicylates or oxalates are not a concern).
• Supplements:
o Vitamin C helps reduce salicylate sensitivity. Vitamin C also helps reduce histamine as well.
o Magnesium can ease muscle pain and improve sleep.
- Testing and Diagnosis. (If you are struggling with many of these symptoms, as well as those listed in part one, contact me for a more detailed support)
If symptoms persist, consider working with a healthcare provider to identify the root cause.
• Food Diary: Track foods and symptoms to detect patterns.
• Allergy/Sensitivity Testing: Identify salicylate or specific food intolerances.
• Genetic Testing: Explore potential issues with detoxification pathways (e.g., variations in the CYP450 genes).
What would be an example of the meals one can eat?
Here’s a comprehensive list of foods that are generally low in oxalates, lectins, solanins, and salicylates, making them ideal for individuals with sensitivities to these compounds.
Vegetables
• Leafy Greens: Iceberg lettuce, butter lettuce, and endive
• Cruciferous Vegetables: Cauliflower, broccoli, and Brussels sprouts
• Roots and Tubers:
o Turnips
o Rutabaga
o Parsnips
• Other Vegetables:
o Zucchini (peeled and cooked)
o Cucumber (peeled and deseeded)
o Green beans
o Summer squash
Fruits
• Bananas (although these may trigger histamine)
• Papaya
• Mango
• Pears (peeled)
• Melons: Honeydew, cantaloupe, and watermelon
• Apples (peeled)
• Blueberries (in moderation for salicylates)
Proteins
• Meat and Poultry:
o Grass-fed beef (low histamine if fresh)
o Pasture-raised chicken and turkey
o Lamb
• Fish: Cod, haddock, and salmon (fresh or frozen without additives)
• Eggs: Pasture-raised eggs
Dairy
• Butter (unsalted, pure)
• Ghee (clarified butter)
• Milk (if tolerated; preferably A2 or goat’s milk)
• Plain, full-fat yogurt (low salicylates if minimally processed)
Grains and Alternatives
• White rice
• Quinoa (rinsed well to reduce lectins)
• Millet
• Tapioca
• Arrowroot
Nuts and Seeds
• Macadamia nuts
• Pecans
• Coconut (unsweetened flakes, milk, or oil)
Oils and Fats
• Olive oil (extra virgin)
• Avocado oil
• Coconut oil
• Animal fats (lard, tallow)
Herbs and Spices (Low Salicylates)
• Salt (natural sea salt or Himalayan salt)
• Basil
• Chives
• Oregano
• Rosemary
• Thyme
Beverages
• Filtered water
• Herbal teas (chamomile, peppermint in moderation)
• Coconut water (unsweetened)
Foods to Avoid
To ensure low levels of oxalates, lectins, solanins, and salicylates:
• High-Oxalate Foods: Spinach, rhubarb, almonds, beets
• High-Lectin Foods: Beans, lentils, peanuts, soy
• High-Solanin Foods: Potatoes (especially green or sprouted), tomatoes, eggplants, peppers
• High-Salicylate Foods: Berries, citrus fruits, certain spices (e.g., turmeric, cinnamon)
3-Day Low Oxalate, Low Lectin, Low Solanin, and Low Salicylate Meal Plan
This menu focuses on simple, nutrient-dense meals using the safe foods list.
Day 1
Breakfast
• Scrambled eggs cooked in ghee
• Sautéed zucchini (peeled and diced) with a sprinkle of sea salt
• Fresh papaya slices
Lunch
• Grilled chicken breast with olive oil and fresh rosemary
• Steamed cauliflower and green beans
• White rice with a drizzle of melted butter
Dinner
• Baked salmon with lemon juice and thyme
• Mashed sweet potatoes (peeled). This is questionable if you suffer from arthritis as it has oxalates.
• Steamed summer squash
Day 2
Breakfast
• Coconut milk smoothie with banana and a handful of blueberries
• Macadamia nuts for a crunchy side
Lunch
• Grass-fed beef patty with lettuce wrap
• Cucumber (peeled) slices and carrot sticks
• Quinoa (rinsed well) with olive oil and oregano
Dinner
• Roast lamb with garlic and fresh rosemary
• Steamed broccoli and buttered parsnips
• Millet pilaf with sautéed onions
Day 3
Breakfast
• Plain full-fat yogurt (if tolerated) with a drizzle of honey
• Fresh pear slices (peeled)
• Herbal tea (e.g., chamomile)
Lunch
• Turkey lettuce wraps with zucchini ribbons and avocado slices
• A small side of white rice with ghee
• Light cucumber salad (peeled, with a touch of sea salt)
Dinner
• Grilled cod with lemon and thyme
• Steamed rutabaga cubes with butter
• Roasted Brussels sprouts
Snacks (Optional but preferable not because snacks trigger insulin. See this lecture on high insulin. https://youtu.be/W9Vn2MYpRo0
• Macadamia nuts or pecans
• Coconut flakes (unsweetened)
• Fresh melon slices (honeydew or cantaloupe)
Beverages
Stick to filtered water or herbal teas such as chamomile or peppermint.
In vitality
Jules