kale
Vegetables
Is kale high in nightshades?
Is kale high or low in nightshades? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why nightshades food checker matters
Nightshades are a plant family including tomatoes, peppers, eggplants, and potatoes. Some people find that avoiding nightshades helps with joint pain, digestive issues, or inflammatory conditions, though research is limited.
- Complete elimination for 30 days gives the clearest picture
- Watch for hidden nightshades in spice blends and sauces
- Paprika and cayenne are nightshades often overlooked
- Sweet potatoes are NOT nightshades - they're safe
- Goji berries are nightshades
Sensitivities
What kale contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where kale fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about kale
Kale earns its superfood reputation on the trigger data: it is strongly anti-inflammatory, low in histamine, and, unlike spinach, genuinely low in oxalate, so it is a rare leafy green that oxalate-sensitive and kidney-stone-prone people can usually enjoy. The caveats are real but specific. It is a cruciferous vegetable that ferments heavily in the gut and so grades poorly for SIBO; it is moderate FODMAP by the plateful; and it carries a moderate amount of nickel that matters if you have systemic nickel allergy.
Watch for
- Low in oxalate, which sets it apart from spinach, chard and beet greens: a good swap if oxalate or kidney stones are your issue
- Cruciferous and highly fermentable, so it grades poorly for SIBO and can cause gas and bloating in larger raw servings; light cooking helps
- Moderate FODMAP by volume, so a small side is fine on low-FODMAP but a big raw bowl may not be
- Contains a moderate amount of nickel, relevant if you have systemic nickel allergy and are combining several nickel-rich foods
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Nightshades Guide
Everything you need to know about nightshades sensitivity and smart food choices.
Nightshades are a plant family including tomatoes, peppers, eggplants, and potatoes. Some people find that avoiding nightshades helps with joint pain, digestive issues, or inflammatory conditions, though research is limited.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Nightshades sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in nightshades and may trigger symptoms:
View full list
If you're sensitive to Nightshades, consider these strategies:
- 1Complete elimination for 30 days gives the clearest picture
- 2Watch for hidden nightshades in spice blends and sauces
- 3Paprika and cayenne are nightshades often overlooked
- 4Sweet potatoes are NOT nightshades - they're safe
- 5Goji berries are nightshades
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is kale high in Nightshades?
Nightshades: low signal for most people.
Can I still eat kale if I'm sensitive to Nightshades?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Low Fermentation, and Low Fibre next for a fuller picture.