Gout is a painful and often debilitating form of arthritis that affects millions of people worldwide. Gout is an extremely painful arthritic condition that occurs when high levels of uric acid cause crystals to form in the body’s joints and soft tissues. This can lead to inflammation, pain, and swelling. Managing gout is possible with medications, lifestyle changes, and a gout-friendly diet. One of the key factors in managing gout is understanding how diet can influence its symptoms and flare-ups.
Understanding Gout
Gout is a form of arthritis that is caused by the accumulation of uric acid crystals in the joints, leading to intense pain, swelling, and inflammation. Gout flare-ups often begin suddenly with intense pain in the affected joint. The key to managing gout through diet lies in controlling uric acid levels.
Uric acid is a waste product that forms when your body breaks down purines, which are naturally occurring substances found in many foods, especially those of animal origin. When uric acid is produced, it is typically filtered by the kidneys and excreted through urine. However, when the body either produces too much uric acid or is unable to eliminate it efficiently, the excess uric acid builds up in the bloodstream. For most people with gout, these symptoms occur because their bodies can’t remove the excess uric acid efficiently. This lets uric acid accumulate, crystallize, and settle in the joints.
While factors such as genetics, kidney function, and lifestyle habits play a role in gout’s development, diet is one of the most influential factors when it comes to managing the condition. Diet plays a pivotal role in managing gout by helping regulate uric acid levels and reducing inflammation.
Foods to Limit
Some foods contribute more purines to your body, which raises uric acid levels, while others help prevent excess uric acid from building up. Certain foods exacerbate gout. Some foods, particularly animal-based products, are high in purines, and consuming them regularly can significantly increase the production of uric acid. Therefore, it's essential to know which foods to limit or avoid.
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High-Purine Foods
Red meats such as beef, lamb, and pork, as well as organ meats like liver and kidneys, are particularly high in purines. Organ meats: These include liver, kidneys, sweetbreads, and brain. Game meats: Examples include boar and venison. Red meat: Beef, pork, and lamb are the most common. Eating large amounts of these foods can raise uric acid levels and increase the risk of gout attacks. These foods can contribute to elevated uric acid levels, thereby increasing the risk of a gout flare-up.
Seafood
While fish can be a healthy addition to other diets, these options are best limited for people with gout. Seafood, especially anchovies, sardines, mackerel, scallops, and shellfish, is high in purines and has been linked to gout flares. Some types of seafood: Shellfish, oily fish, and canned fish can be very high in purines.
Alcoholic Beverages
In addition to high-purine foods, alcoholic beverages, especially beer and liquor, can elevate uric acid levels. Alcohol, particularly beer and liquor, is known to raise uric acid levels. Beer contains high levels of purines, and alcohol in general impairs the kidneys’ ability to eliminate uric acid from the body. Studies show that alcohol, especially beer, is a trigger for gout attacks. Alcohol interrupts the body’s ability to get rid of uric acid, and beer contains purines that can raise uric acid levels.
Sugary Drinks and Sweets
Sugary drinks, particularly those sweetened with high fructose corn syrup, can also raise uric acid levels and trigger gout attacks. Drinks like soda, sweetened iced tea, energy drinks, and sugary juices are high in fructose. Fructose is a type of sugar that increases uric acid production in the liver. Many of these drinks provide little nutritional value and can also contribute to obesity, another gout risk factor. Sugary beverages: Fruit juices, sugary sodas, and other sweetened beverages can raise uric acid levels. Sugary snacks: Cakes, cookies, candy, and similar items.
Processed Foods
Processed foods high in sodium and trans fats can increase stress and inflammation in the kidneys. Highly Processed FoodsProcessed foods high in sodium and trans fats can increase stress and inflammation in the kidneys.
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Foods to Include
While certain foods exacerbate gout, others have anti-inflammatory properties and can help lower uric acid levels, making them a crucial part of a gout-friendly diet. Following a gout-friendly diet means eliminating some foods, but you’ll still be able to enjoy many others.
Low-Purine Vegetables, Fruits, and Whole Grains
Low-purine foods, such as vegetables, fruits, and whole grains, are beneficial in managing gout. Eating more fruit, especially cherries, berries, and citrus fruits, may help reduce the risk of gout flares. Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation. Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants, and dark green leafy vegetables. That’s because whole grains are lower in purines and help regulate blood sugar. Managing blood sugar is especially important for people who have both gout and conditions like diabetes or insulin resistance.
Cherries
Fruits such as cherries, strawberries, blueberries, and apples have natural anti-inflammatory properties and can help lower uric acid levels. Cherries, in particular, have been studied for their ability to reduce uric acid levels and decrease inflammation, helping to prevent gout flare-ups. Cherries contain anthocyanins which have powerful antioxidant and anti-inflammatory properties. They are a great addition to breakfast options like overnight oats and chia pudding.
Whole Grains
Consuming whole grains like quinoa, oats, and brown rice can also support gout management due to their high fiber content and low purine levels. Whole grains: These include whole wheat, oats, brown rice, and barley.
Low-Fat Dairy Products
Additionally, low-fat dairy products like yogurt, milk, and cheese have been shown to have a beneficial effect on uric acid levels. Low-Fat Dairy ProductsA study in the Journal of Dairy Science found that drinking or eating more low-fat dairy and yogurt may help lower uric acid levels, reducing gout flares. Research shows that low-fat dairy products may help prevent gout attacks by reducing blood uric acid levels. Studies suggest that consuming low-fat dairy can lower uric acid concentrations in the blood, potentially preventing gout attacks. Dairy products: Low-fat dairy may be especially beneficial.
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Legumes and Plant-Based Proteins
Lentils, beans, tofu, and chickpeas are excellent sources of protein for people with gout. Legumes: All legumes are fine, including lentils, beans, soybeans, and tofu.
Eggs
Eggs are low in purines, so they’re a great protein source for people with gout.
Water and Unsweetened Drinks
One of the most important aspects of managing gout through diet is staying well-hydrated. Staying hydrated is one of the best and easiest ways to help manage gout. Drinking enough water helps flush uric acid out of the body through the kidneys, preventing it from accumulating in the bloodstream. Getting enough daily fluid can include options like coffee which helps to flush uric acid from the body reduces the risk of crystals forming in joints. Water and fruit-infused water.
Coffee and Herbal Teas
Long-term coffee consumption is associated with a lower risk of gout incidents. Herbal teas, such as ginger or turmeric tea, can also be helpful due to their anti-inflammatory properties. Beverages: Coffee, tea, and green tea are associated with a lower risk of gout.
Sample Gout-Friendly Recipes
Incorporating anti-inflammatory foods into your meals can be easy and delicious. Today we are rounding up 20 meals that focus on low purine foods and key nutrients to prevent and manage gout attacks. Need more meal ideas to help support your clients with gout? That Clean Life has a ready-to-use Gout Program and Plant-Based Gout Program. Here are a few recipes and meal ideas:
- Veggie-Packed Chickpea Pasta: Transition your client to a meatless pasta dish with this veggie-packed chickpea pasta option.
- Overnight Oats and Chia Pudding with Cherries: Cherries contain anthocyanins, which have powerful antioxidant and anti-inflammatory properties. They are a great addition to breakfast options like overnight oats and chia pudding.
- Tofu Tacos and Chili: Adding tofu through dishes like tacos and chili is a great way to introduce it, as most of the purine content in soy products is lost in the tofu manufacturing process and is a preferable source of protein.
- Yogurt, Beans, and Veggies Bowl: This unlikely combination that pairs yogurt, beans, and veggies is incredibly flavorful and satisfying.
- Tofu Spring Rolls: These light, fresh, and crispy rolls sneak in tofu and use just five ingredients.
- Breakfast Salad: Teach your clients how to make salads fun and versatile with this breakfast option which also makes a hearty and filling lunch.
- Tangy Smoothie: This smoothie is loaded with vitamin C, calcium, fiber and provides a whopping 27 grams of protein.
Here is a sample gout-friendly menu for 1 week.
Monday
- Breakfast: oats with Greek yogurt and 1/4 cup (about 31 grams) berries
- Lunch: quinoa salad with boiled eggs and fresh veggies
- Dinner: whole wheat pasta with roasted chicken, spinach, bell peppers, and low fat feta cheese
Tuesday
- Breakfast: smoothie with 1/2 cup (74 grams) blueberries, 1/2 cup (15 grams) spinach, 1/4 cup (59 mL) Greek yogurt, and 1/4 cup (59 mL) low fat milk
- Lunch: whole grain sandwich with eggs and salad
- Dinner: stir-fried chicken and vegetables with brown rice
Wednesday
- Breakfast: overnight oats - 1/3 cup (27 grams) rolled oats, 1/4 cup (59 ml) Greek yogurt, 1/3 cup (79 mL) low fat milk, 1 tbsp (14 grams) chia seeds, 1/4 cup (about 31 grams) berries, and 1/4 tsp (1.2 mL) vanilla extract; let sit overnight
- Lunch: chickpeas and fresh vegetables in a whole wheat wrap
- Dinner: herb-baked salmon with asparagus and cherry tomatoes
Thursday
- Breakfast: overnight chia seed pudding - 2 tbsp (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt, and 1/2 tsp (2.5 mL) vanilla extract with sliced fruits of your choice; let sit in a bowl or mason jar overnight
- Lunch: leftover salmon with salad
- Dinner: quinoa, spinach, eggplant, and feta salad
Friday
- Breakfast: French toast with strawberries
- Lunch: whole grain sandwich with boiled eggs and salad
- Dinner: stir-fried tofu and vegetables with brown rice
Saturday
- Breakfast: mushroom and zucchini frittata
- Lunch: leftover stir-fried tofu and brown rice
- Dinner: homemade chicken burgers with a fresh salad
Sunday
- Breakfast: two-egg omelet with spinach and mushrooms
- Lunch: chickpeas and fresh vegetables in a whole wheat wrap
- Dinner: ground turkey tacos or tofu scramble tacos - scrambled tofu with spinach and bell peppers on whole wheat tortillas
Gout-Friendly Thanksgiving Dishes
Whether you are hosting a Thanksgiving meal or contributing a dish or two to a holiday gathering, it can be difficult to find Thanksgiving dishes for gout. Many Thanksgiving staples like turkey, casseroles, and sugary treats can increase the risk of a gout attack. The good news is that there are plenty of gout-friendly Thanksgiving dishes that are delicious additions to your holiday spread.
- Roasted Potatoes with Herbs: Potatoes are a staple for any holiday meal. This simple recipe for roasted potatoes with herbs is a great option for those trying to minimize gout flares around the holidays.
- Sweet Potato Casserole: This recipe for sweet potato casserole is a healthier alternative to the traditional recipes topped with marshmallows and full of added sugars.
- Cranberry Salsa: If you love to enjoy cranberry sauce with your holiday meal, you need to try this delicious cranberry salsa. Cranberries are low in purines, which raise uric acid levels and trigger gout symptoms.
- Festive Hummus: This festive spin on traditional hummus is a fun Thanksgiving appetizer or party snack. Hummus is filling, packed with vitamins and minerals, and a healthy source of protein.
- Brussels Sprout Salad: This salad is fast and simple to throw together, and sure to please!
- Acorn Squash: This main dish is a great alternative to turkey if you’d like to try something new this holiday season.
- Roasted Chicken with Cranberries and Oranges: If you’re worried about the high purine levels in your Thanksgiving turkey, roasted chicken is a yummy alternative.
- Green Bean Casserole: This green bean gout recipe includes a lower-fat mushroom sauce and a homemade crispy onion topping.
- Cherry Mug Cake: This cherry mug cake is full of gout-friendly ingredients like flaxseed, bananas, and sunflower seeds.
- Apple Crunch: This apple crunch recipe is low in sugar, making it a great recipe for those looking for a gout-friendly dessert recipe for Thanksgiving.
General Dietary Guidelines
Following a diet designed to manage gout can help limit the amount of uric acid the body makes and can help your body get rid of it.
- Weight Loss: Being overweight may raise the risk of getting gout. Losing weight may lower the risk
- Complex Carbs: To get more of these, eat more fruits, such as berries, apples, peaches and cantaloupe. Also eat more vegetables and whole grains.
- Staying Hydrated:
- Healthier Fats: Cut back on fats that are most often solid at room temperature. These are saturated fats.
- Lean Proteins:
Additional Tips
While adjusting your diet alone may not fully prevent gout, combining these dietary changes with other healthy lifestyle practices-such as maintaining a healthy weight, exercising regularly, and limiting alcohol consumption-can significantly reduce the frequency and severity of gout flare-ups.
Stay Hydrated
Drinking plenty of water is one of the most important steps in managing gout. Staying hydrated helps flush uric acid out of your system and prevents the formation of crystals in the joints. Dehydration can impair kidney function and increase the risk of uric acid buildup, leading to gout flare-ups.
Maintain a Healthy Weight
Being overweight may raise the risk of getting gout. Losing weight may lower the risk Research suggests that cutting calories and losing weight may lower uric acid levels and cut the number of gout attacks. This is true even without a purine-restricted diet.
Seek Medical Advice
Although dietary changes are crucial in managing gout, it’s important to seek medical help if you experience frequent or severe gout attacks. If you suspect you have gout, consider getting screened. Gout screening is an essential step in understanding your uric acid levels and preventing future flare-ups. A healthcare professional can help monitor uric acid levels and suggest additional treatments.