Milly Gaines
Gout is a common and intensely painful form of inflammatory arthritis that affects 41 million people worldwide. It occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint, often in the big toe. While genetics plays a major role in the development of gout, certain foods and drinks may trigger flares of the disease. A healthy diet that reduces gout risk will typically emphasise plant-based foods, such as vegetables, fruits, legumes, and whole grains, as well as low-fat or non-fat dairy products.
| Characteristics | Values |
|---|---|
| Gout | A common form of inflammatory arthritis that causes intense pain |
| Treatment | Lifestyle changes, medication, and a combination of both |
| Diet | No regimented gout diet, but a healthy diet is recommended |
| Foods to Eat | Fruits, vegetables, whole grains, low-fat or non-fat dairy products, nuts, legumes, foods rich in vitamin C, cherries |
| Foods to Avoid | Red meat, organ meat, seafood, alcohol, sugary drinks, foods high in purines |
| Fluids | Drink plenty of water, limit alcohol |
| Exercise | Regular low-to-moderate intensity exercise is recommended |
| Weight | Losing weight can reduce uric acid levels and the risk of gout attacks |
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What You'll Learn
Limit alcohol, red meat, and seafood
Alcoholic drinks, particularly beer, can increase uric acid levels in the blood, so it is recommended to keep alcohol consumption to a minimum or avoid it altogether. This is because gout pain is caused by uric acid crystals forming inside the joints. Purines, which are compounds found in high-protein foods and some drinks, are converted into uric acid by the body. Soft drinks and naturally sweet juices like orange juice should also be limited, as they tend to be high in fructose, which the body breaks down into purines.
Red meat is another food group that should be consumed in moderation. Red meat contains high levels of purines, which, as previously mentioned, are converted into uric acid by the body. Therefore, limiting red meat intake can help to keep uric acid levels low and reduce the risk of gout attacks.
When it comes to seafood, the purine content is the main concern. Fish with high purine content, such as shellfish, should be avoided or limited. The way seafood is cooked can also influence its purine content. Studies have shown that steaming, boiling, or poaching seafood can help lower purine levels. For example, boiling sardines for three minutes can reduce purine levels by up to 41%. Skinning fish before cooking may also decrease the risk of a gout attack, as the skin generally contains the highest purine content.
While dietary choices may not be the primary cause of gout, making smart choices and modifications can help manage gout flares. It is important to note that a healthy and balanced diet, such as the DASH or Mediterranean diet, can contribute to overall health and well-being. Additionally, staying hydrated is recommended for people with gout.
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Eat low-fat dairy, fruits, and vegetables
Gout is a common form of inflammatory arthritis that can cause sudden and intense pain. While diet may only play a minor role in determining who gets gout, making certain dietary changes can be an effective way to manage the symptoms and prevent future flares. Eating low-fat dairy products, fruits, and vegetables can help with gout in the following ways:
Firstly, low-fat dairy products such as milk, yoghurt, and cottage cheese can help to lower uric acid levels. Uric acid is formed from the breakdown of purines, which are natural compounds produced by the body in small amounts and are also present in many foods. Since gout occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint, eating low-fat dairy can help to prevent gout attacks.
Secondly, eating fruits and vegetables can help with gout as they are low-purine foods. While there are no foods that cause gout, it is good to limit the consumption of purine-rich foods as they can trigger gout flares. Fruits with high fibre and low sugar content, such as cherries, citrus fruits, and berries, are especially beneficial. Cherries may even help prevent gout attacks by lowering uric acid levels and reducing inflammation. All vegetables are generally fine, including potatoes, peas, mushrooms, eggplants, and dark green leafy vegetables.
Lastly, following a diet that includes low-fat dairy, fruits, and vegetables can help to improve overall health and well-being. Diets such as the DASH and Mediterranean diets, which promote the consumption of foods lower in purines, fat, and sodium, may be especially helpful for gout. These diets can also help boost heart health due to increased fibre consumption and the inclusion of fruits and vegetables.
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Drink water and fluids
Gout is a common form of inflammatory arthritis that causes intense pain. It occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint. While diet may only play a minor role in determining who gets gout, certain foods and drinks can trigger flares of the disease.
Staying hydrated is an important part of managing gout. Drinking plenty of fluids helps the kidneys function better and avoid dehydration, which can trigger gout symptoms. Aim for 8 to 16 cups, or about 2 to 4 litres, of fluid daily, with at least half of that being water.
It's important to limit or avoid alcohol, as it can increase the risk of gout and trigger attacks. Beer, in particular, should be avoided. For women, it is recommended to not drink more than one alcoholic drink per day, while men should not exceed two drinks per day.
In addition to water, other fluids that can be beneficial for gout include tart cherry juice and citrus juices, which are rich in vitamin C. However, it is important to avoid sugary beverages, such as sodas, fruit juices, and other sugar-containing drinks, as they are associated with gout.
While staying hydrated is crucial, it is also important to note that lifestyle changes and medication are typically necessary to effectively manage gout.
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Exercise regularly
Exercise plays a crucial role in managing gout and preventing future flare-ups. Regular physical activity can help reduce pain and disability related to gout. Research suggests that low to moderate-intensity exercises can effectively reduce uric acid levels in the blood. Aim for at least 150 minutes per week of moderate physical activity, as recommended by experts.
Exercising helps to reduce the risk of obesity and other health conditions that increase the likelihood of developing gout. Maintaining a healthy weight is essential because, for overweight individuals, the body produces more uric acid, and the kidneys have a harder time eliminating it. Losing weight can help decrease uric acid levels, but it's important to avoid fasting or rapid weight loss, as this may temporarily increase uric acid levels and worsen gout symptoms.
When it comes to exercise routines, focus on low to moderate-intensity activities such as walking, swimming, cycling, or light cardio. These exercises are easy on the joints and can be performed consistently without causing further pain or injury. Consistency is key when managing gout through exercise, so choose activities that you enjoy and can stick with over the long term.
In addition to exercise, staying hydrated is crucial for managing gout. Drink plenty of fluids, with at least half of the daily intake being water. Proper hydration helps the kidneys function optimally and prevents dehydration, which is a known trigger for gout symptoms.
Finally, while exercise and hydration are essential components of gout management, they should be combined with other lifestyle changes and medical treatments. Maintaining a healthy diet, avoiding purine-rich foods, and following your doctor's treatment plan will help keep gout under control and reduce the frequency of flare-ups.
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Try vitamin C, cherries, and fish oil supplements
While there is no regimented gout diet, making smart food choices can help. Gout is a form of arthritis caused by high levels of uric acid in the blood, leading to crystal formation and accumulation around a joint. Certain foods are known to trigger gout flares, and sufferers are encouraged to reduce their intake of high-fructose corn syrup, table sugar, salt, and purine-rich foods.
In addition to these dietary changes, gout sufferers may also benefit from adding vitamin C, cherries, and fish oil supplements to their diet. Vitamin C supplementation has been shown to lower serum uric acid levels, although the relation with the risk of gout is not yet fully understood. A randomized trial found that supplementation with 500 mg/day of vitamin C for two months reduced serum uric acid levels.
Cherries, particularly tart varieties, have been shown to decrease inflammation and reduce gout episodes. A 2012 study found that consuming cherries or cherry concentrate led to a 35% reduction in gout episodes over a 2-day period. Cherries are also a rich source of melatonin, which can be useful for improving sleep quality.
Fish oil supplements are another way to help with gout. Purines are found in fish meat but not in highly purified, molecularly distilled fish oil, so it should not affect gout. Fish oil supplements can provide the benefits of fighting inflammation without the fishy taste.
It is important to note that while diet and lifestyle modifications can help reduce gout flares, they are typically not enough once a patient has been diagnosed with gout. In addition to dietary changes, it is crucial for gout sufferers to stay hydrated, maintain a healthy and balanced diet, and take their daily medication.
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Frequently asked questions
Gout is a common and intensely painful form of inflammatory arthritis, caused by urate crystals building up in a joint due to high levels of uric acid in the blood.
A healthy diet that includes plenty of fruits, vegetables, whole grains, and low-fat or non-fat dairy products is recommended for gout patients. Getting your protein from low-fat dairy products may have a protective effect against gout. Foods rich in vitamin C, such as citrus fruits, strawberries, and peppers, may help to lower uric acid levels. Cherries, cherry juice, or cherry supplements have also been shown to reduce gout severity and improve pain.
Purine-rich foods, red and organ meats, some seafood, alcohol, and sugary beverages are known to trigger gout flares and should be avoided or limited.
Yes, maintaining a healthy weight, staying hydrated, and engaging in regular physical activity can help reduce gout pain and lower uric acid levels. Losing weight if you are overweight or obese can also reduce the risk of gout attacks.
