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Does the paleo diet help with arthritis-min

Can Eating a Paleo Diet Help With Arthritis?

A couple of weeks ago I was asked by a reader whether adopting a paleo diet would help with their mother’s Arthritis – not having any experience of Arthritis myself, what better way to find out more than to post the question on the Paleo Network’s Facebook page? With almost 60,000 fans, there were a lot of responses, some of which you can read below…

From those who know…

A lot of people responding seem to suffer from Arthritis (or similar conditions) themselves, or had experience to share from family members:

I suffer with Osteoarthritis and seem to be really good eating Paleo.. When I get off track I know about it.
Bread and rice would have put me in a wheelchair eventually if I'd allowed it … Go paleo but strictly speaking only three months strict paleo cured me and eternal bone broth thereafter
I know someone who quit gluten for unrelated reasons and it helped arthritis a lot.
Take gluten out of diet. I had crippling fibromyalgia until realised it was coeliac disease
I have fibromyalgia, which is another inflammation-induced disease, and I definitely notice a huge difference in my pain levels & joint stiffness when I am following Paleo more strictly. Gluten is horrible for autoimmune diseases.
I have osteoarthritis and the Paleo Lifestyle has truly helped a lot. My nutritionist told me it would!
You have nothing to lose by trying it….my sister has seen her inflammation dramatically reduced the last two weeks on Paleo. She couldn't close her hand in the morning….now she can and no pain….go for it.
I too have fibromyalgia and have had amazing improvement after 20+ years of suffering.
Definitely try gluten free and work your way to paleo. I was diagnosed with arthritis and fibromyalgia. Was on methotrexate and enbrel…I went gluten free and was feeling better within a week! Now I am paleo! No more doctors and no more drugs!!
Absolutely it would help! I had inflammation in my hip so bad that I could barely walk in the mornings. After 3 months paleo – no pain, inflammation gone and no migraines either (which I had been getting on a regular basis for 10years) arthritis is caused by inflammation so it is soooo worth a try for her!
I have arthritis in my knees, I need knee replacement surgery. I also have degenerative disc disease. The x ray of my back looks like a train with the cars off the track. At the urging of my chiropractor I began my journey into Paleo. My pain levels on the scale of 1-10, 1 being less 10 being most, are down from 10+ to 0 to 2 on the average day. I would say it works for arthritis…
I found paleo whilst looking to help my arthritis. I've got inflammatory arthritis and since going paleo it's 90% better. No more NSAID's since week two. Been over a year now.
Get rid of gluten! My joint pains stopped when I went wheat free.
I have Rheumatoid Arthritis and I started eating Paleo during the Lurong Challenge…and I've noticed a huge difference in how I feel and in my mobility…get off the refined carbs!
I have Ankylosing Spondylitis and was in terrible pain. I am drug and pain free and in remission 2.5 yrs Paleo now.
The reason I'm Paleo is because of arthritis.. Pain-free now!!
I suffer from Psoriatic Arthritis. Paleo has decreased my pain immensely. Avoid glutens & refined sugars. It has blown my mind how different I feel, and the weight loss makes it even better!! Not a “diet”…it's a lifestyle change.
Yes! I had limited movement in my left arm. Been to physio, rheumatologist, had cortisone injections and anti-inflammatory pills. I have gone Paleo. Lost over 2 stone in weight and my left arm is now back to normal movement, I can even hook my bra at the back. I put this down to Paleo way of eating. I gave up sugar, gluten, wheat, all processed foods. I only use Coconut Oil and natural fats for cooking. Go on, give it at least 3 months and you ‘will' see/feel different inside and out. Good luck. I only want to share this to help! I also purchased a juicer and I juice lots of veg & fruits.
YES, YES, YES. I'm 64 and have NO aches and pains now.
Huge difference wouldn't have believed it till I tried it
My mum had the same issues with her hands and feet, gave paleo a go and her aches and pains reduced significantly!
Yes, yes, yes!!! I had years of inflammatory arthritis and no grains and sugars helped tremendously!
Had tendentious for 10 years,was gone after 1 month of paleo
Definitely. Arthritis in hands and legs markedly less in just a week. Cured my morning hobble which made me feel way older than my years and was not a very encouraging way to start each day.

Nightshades

Another common theme among those who replied was Nightshades and an autoimmune paleo diet. In many cases it seems following a broad paleo diet is not enough and an autoimmune protocol is needed:

Depends on the type of arthritis. Mine is autoimmune, and after being Paleo for just three weeks, my joints feel much better than they have in years! I also have more energy than I have in a long time.
Look at the autoimmune version of paleo which nightshades also contribute to inflammation.
I did once read that some arthritis sufferers had had a positive effect from excluding nightshades from their diet.
The autoimmune paleo protocol excludes eggs and nightshades too. When I first went paleo my arthritis wasn't at its worst but stopped with the new diet.
No nightshades
I have an autoimmune disease too & eating Paleo has made a massive massive difference!! Started on an autoimmune protocol now so hoping for more benefits
Go paleo and then beyond with AIP (Auto Immune Paleo), I control my joint pains and whenever I have gluten or nightshades, I flare up really bad so I know the foods I eat is impacting my health directly. Have her keep a small food journal to help her figure out which foods trigger certain responses.

Inflammation

Another popular topic in the arthritis discussion – inflammation:

Paleo would definitely help! Paleo is an anti-inflammatory diet which really has benefits for arthritic pain. By increasing good fats like avocado, nuts, seeds and cutting out refined oils and carbohydrates we can effectively reduce arthritic pain. Give it a go!
Paleo works well, eliminating gluten is a big part of it. Reducing the inflammation
Foods high in flavonoids contribute to inflammation
Wheat causes inflammations and arthritis is one of them!

Try this…

There were also a lot of suggestions about other things that could help – Turmeric got several mentions:

Turmeric capsules are pretty good for joints
Cinnamon and honey in hot water is good for arthritis pain
Daily bone broth heals achy bones … Home made easy peasy …. Elimination of caffeine too helps dramatically
Tell her to try ginger more in her diet anti inflammatory
And fish oils! Lots of them I take 10 x 1000mg every day and if I don't for a couple of days I have hip and knee pain, constantly! I swear by them.
Lots of salmon! Grass fed beef is high in omega three too!

Does Paleo help with Arthritis?

Judging by all of the responses, it definitely seems like eating paleo could help… My favourite comment sums it up nicely: “Get your mum on board. Tell her to give it a try for a couple of months ‘just to see’. She'll be amazed”

I’d love to continue the discussion – do you have arthritis? Has changing your diet had an impact? Please share your comments below!

Tomato-Free Bolognese Recipe paleo diet dinner lunch spaghetti-min

Ultimate Comfort: Delicious Tomato-Free Bolognese for Allergies

22 Comments

As I wrote about yesterday, I'm currently trying to avoid tomatoes and undertake a low-salicylate Paleo diet. I usually use a lot of tomatoes in my cooking, as they are a great base for sauces and meals. My favourite dishes, ragu, bolognese and chilli all use lots of tomatoes, so I've been experimenting to find an alternative.

Since tomatoes are a nightshade, this recipe will be helpful to those avoiding nightshades too. I've also just realized that tomatoes have quadrupled in price in the last few months – so this is also good for the budget!

I used carrots and beetroot to make the “tomato” sauce, which I then used exactly as I would a real tomato sauce with the rest of the ingredients in this bolognese. I'm not that keen on beetroot on it’s own but in this dish with all of the other flavours, it was a great addition.

Print Recipe

5 from 22 votes

Tomato-Free Bolognese Recipe

If you avoid salicylates or don't tolerate tomatoes well, this tomato-free bolognese recipe will meet your needs for a tomato-based sauce without the tomatoes! Made with carrots and beetroot, it tastes great and looks very tomatoey, perfect for those avoiding nightshades and looking for a budget-friendly alternative.

Prep Time10

Cook Time30

Total Time40

Course: Dinner

Cuisine: Italian, Paleo

Keyword: bolognese, budget friendly, low-salicylate, nightshade-free, paleo, tomato-free

Servings: 6

Calories: 250kcal

Cost: 15

Equipment

Large Pot
Blender
Saute Pan

Ingredients

Carrots I used about 9
Beetroot I used 4
Leek diced
3 diced onions
Parsnip
7 mushrooms sliced
Pork mince 500g
Beef mince 500g
Coconut oil
Coconut aminos
Garlic powder
Oregano
Cinnamon
Cayenne pepper
Ground chilli
Salt & Pepper

Instructions

I peeled and roughly chopped the carrots, beetroot & parsnip and added them to a large pan of boiling water
Meanwhile, in another pan I sautéed the onions in some coconut oil until they turned translucent
Next, I added the mince and a splash of coconut aminos
Once the meat had all browned, I added the leek, mushrooms and a small amount of each of the herbs and spices (I don’t use very much, but adjust according to how hot you like it – and how little you like beetroot!)
I allowed the meat mixture to simmer on a low heat, stirring regularly, and adding water from the carrot & beetroot pan as it dried out
Once the carrots and beetroot's started to soften, I turned the heat off and puréed in the blender
With the tomato-free “tomato sauce” ready, I added it to the meat pan and allowed it to simmer for a few minutes before serving

If you have any suggestions for alternatives to tomatoes, please share in the comments below…

Why Go Tomato-Free?

Tomatoes are a staple ingredient in many cuisines, but they’re also high in salicylates, which can cause adverse reactions in some people. For those with sensitivities or on an elimination diet, even a small amount of tomato can trigger digestive issues, headaches, or inflammation. Nightshade vegetables like tomatoes, peppers, and aubergines are also often problematic for individuals with autoimmune conditions or chronic joint pain. By removing tomatoes, you may notice improvements in your skin, energy levels, and overall digestion.

Creating a Rich, Flavourful Sauce Without Tomatoes

The key to replacing tomatoes in a dish like bolognese lies in replicating their depth of flavour, acidity, and colour. Carrots add natural sweetness, while beetroot lends a similar hue to tomato sauce and a slightly earthy complexity. When paired with ingredients like garlic, herbs, and a splash of balsamic vinegar (if tolerated), you can achieve a hearty sauce that hits all the right notes without any tomatoes involved.

Tips for Perfecting Your Tomato-Free Bolognese

Cook your base vegetables slowly – sweating the onion, carrot, and celery gently will create a rich foundation for the sauce.
Choose your beetroot wisely – roasted beetroot adds depth and removes some of the earthy flavour that can be overwhelming when raw.
Simmer low and slow – just like a traditional bolognese, this sauce improves with time. Letting it simmer allows the flavours to marry beautifully.
Add broth – using a good-quality beef or bone broth adds umami richness that helps mimic the savoury depth tomatoes usually provide.

Serving Suggestions

This bolognese is incredibly versatile. Serve it over:

Zucchini noodles (zoodles) for a classic Paleo twist
Mashed sweet potato or parsnip for a comforting, hearty base
Spaghetti squash if in season
Cauliflower rice for a lighter option

It also works wonderfully spooned into halved roasted capsicum or even in a lettuce wrap for a fresh summer alternative.

Batch Cooking and Storage

This tomato-free bolognese freezes and reheats exceptionally well, making it a great option for batch cooking. Simply double the recipe and freeze portions in airtight containers for quick weeknight meals. It’ll last up to 3 months in the freezer and about 4 days in the fridge.

Variations to Try

Once you’ve nailed the base recipe, feel free to experiment:

Swap the beef for lamb, turkey, or pork for a different flavour profile.
Add chopped mushrooms for extra umami and texture.
Include spinach or kale towards the end of cooking for an added boost of greens.
Top with nutritional yeast or dairy-free parmesan for a savoury finish.

A Family Favourite Without the Fuss

One of the best things about this tomato-free bolognese is how well it’s received, even by those who normally love their tomato-based meals. It’s kid-friendly, freezer-friendly, and packed with hidden veggies, which is always a win. You can confidently serve it to guests, knowing it caters to a wide range of dietary needs without compromising on flavour.

Tomato-Free Doesn’t Mean Taste-Free

It’s easy to feel like you’re missing out when avoiding common ingredients like tomatoes, especially in dishes as iconic as bolognese. But with a bit of creativity and a willingness to explore, you’ll find there are many ways to achieve similar flavours and textures. The combination of carrots and beetroot in this recipe adds colour, body, and a touch of natural sweetness, all while keeping the dish firmly within Paleo and low-salicylate guidelines.

Your Turn: Share Your Tips!

Have you created a tomato-free version of your favourite dish? Do you have other go-to ingredients for recreating sauces and bases? Whether it’s pumpkin, red capsicum (if tolerated), or even fermented vegetables, I’d love to hear what works for you. Share your ideas in the comments below – your suggestion might just help someone else who’s navigating similar food restrictions.

Looking for More Tomato-Free Inspiration?

Keep an eye on the blog for more tomato-free recipes, including chilli, ragu, and other classics made suitable for low-salicylate and nightshade-free diets. Once you start experimenting, you’ll be surprised at how many ways there are to adapt your favourites and still enjoy delicious, nourishing meals.

This Tomato-Free Bolognese is a great reminder that limitations can often lead to the most creative – and delicious – discoveries. Whether you’re avoiding tomatoes for health reasons or simply looking for a new twist on an old classic, this dish is a must-try.

Nightshades and Paleo

6 Comments

Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Hidden Sources of Nightshades You Might Be Overlooking

If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.

Watch for these often-overlooked ingredients:

Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.

Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.

Nightshades and Autoimmune Protocols (AIP)

The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.

For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.

How Alkaloids Affect the Gut and Joints

There are several alkaloids of concern when it comes to nightshade intolerance:

Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.

These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.

Common Symptoms of Nightshade Sensitivity

If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:

Persistent joint pain or stiffness, particularly in the morning
Digestive discomfort, bloating or cramping after meals
Skin flare-ups, such as eczema or acne
Fatigue or brain fog that’s hard to explain
Heartburn or reflux following spicy or tomato-rich meals

Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.

Substituting Nightshades in Paleo Cooking

One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:

Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.

Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.

Reintroducing Nightshades Safely

If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.

Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.

Listen to Your Body

As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.

If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.

Do you eat Nightshades? Do you have a sensitivity to them?

Tag Archive for: Nightshades