Dante Carrillo
Gout is a common form of inflammatory arthritis that affects an estimated 8 million Americans. It is caused by high levels of uric acid in the blood, which form sharp crystals that settle in the joints, causing swelling and pain. While there is no cure for gout, it can be managed through medication and lifestyle changes, including dietary adjustments. A low-purine diet is often recommended to reduce uric acid levels and prevent gout attacks. This involves limiting certain high-purine foods and drinks, such as red meat, shellfish, sugary drinks and sweets, and alcohol, while increasing intake of low-purine foods like fruits, vegetables, grains, and dairy. Weight loss is also associated with a lower risk of gout, as it relieves joint stress.
How to reduce gout with diet:
| Characteristics | Values |
|---|---|
| Diet type | Low-purine diet |
| Foods to avoid | Red meat, sweets, shellfish, anchovies, sardines, sugary drinks, high fructose corn syrup, alcohol |
| Foods to eat | Fruits, vegetables, grains (except oats), rice, pasta, cereals, low-fat dairy, coffee, tart cherries, cherry concentrate, cherry supplements, fish oil supplements |
| Drinks | 8–16 glasses of non-alcoholic beverages (water is best) |
| Weight loss | Statistically lowers your risk of developing gout |
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What You'll Learn
Avoid high-purine foods like red meat and sweets
Gout is caused by high levels of uric acid in the blood. This excess uric acid forms sharp crystals that settle in the joints, causing swelling and pain. A low-purine diet is often prescribed to prevent gout attacks and reduce symptoms in those who already have gout. Purines are chemicals found in certain foods and drinks, and they break down into uric acid in the body. Therefore, reducing dietary purine can help to lower uric acid levels.
Red meat and sweets are high-purine foods that can contribute to gout. Red meats, such as beef, lamb, pork, and bacon, are rich in purines and should be avoided or limited. Processed deli meats, like turkey, should especially be avoided. In addition to red meats, sweets and sugary drinks are also high in purines and should be consumed sparingly. Standard table sugar is half fructose, which the body breaks down into uric acid. High-fructose corn syrup, a concentrated form of fructose, is commonly added to packaged food products and soft drinks, so it is important to read labels and be mindful of the sugar content. Alcoholic beverages can also increase the risk of gout attacks, as alcohol prevents the kidneys from eliminating uric acid, leading to its accumulation in the body.
It is worth noting that while dietary changes can help manage gout, they may not be enough to eliminate it. Weight loss, for instance, can statistically lower the risk of developing gout and relieve symptoms by reducing stress on the joints. However, maintaining a healthy body weight and a balanced diet low in uric acid are critical components of gout management.
In addition to avoiding red meat and sweets, it is recommended to vary protein sources and include fruits and vegetables in the diet. Most fruits and vegetables are low in purines and offer valuable nutrients. Grains, rice, pasta, and cereals are also considered gout-friendly, except for oats. Skim milk and low-fat dairy products can help reduce uric acid levels and the risk of gout attacks. Coffee drinkers may be pleased to know that coffee can reduce uric acid levels and slow the breakdown of purine. Staying hydrated is crucial, as drinking plenty of water helps flush out uric acid and supports kidney health.
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Drink at least eight glasses of non-alcoholic beverages a day
Drinking plenty of fluids is an important part of managing gout through your diet. You should aim to drink at least eight glasses of non-alcoholic beverages per day. Water is best, as it helps to flush uric acid from your system.
Alcoholic drinks can increase the risk of gout attacks. When the body breaks down alcohol, uric acid is produced, and the excretion of uric acid in the urine is slowed down. Beer, in particular, has a high purine content, which is converted to uric acid in the body. A study found that alcoholic beer raises uric acid by 6.5%, while non-alcoholic beer raises it by 4.4%. Therefore, it is important to limit your alcohol intake if you are trying to reduce gout through your diet.
If you are experiencing a gout flare, you should increase your fluid intake to 16 glasses of water per day. This will help to flush uric acid from your system more quickly.
In addition to water, there are other non-alcoholic beverages that can help to reduce gout. Low-fat milk and low-fat dairy products can reduce uric acid levels and the risk of a gout attack. The proteins found in milk promote the excretion of uric acid in the urine. According to some studies, the more dairy eaten, the lower the uric acid levels. However, dairy foods may be hard to digest or cause inflammation for some people. Coffee may also be a good choice, as long-term coffee drinkers have been found to have a lower risk of developing gout.
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Eat more fruits and vegetables
Eating more fruits and vegetables can help reduce gout symptoms by lowering uric acid levels in the body. Gout is caused by high uric acid levels in the blood, which can lead to the formation of sharp crystals that settle in the joints, causing swelling and pain.
Fruits and vegetables are generally low in purines, which is beneficial because purines break down into uric acid in the body. Some fruits, such as cherries, are especially good at lowering uric acid levels and reducing inflammation. Other gout-friendly fruits include citrus fruits and berries, which are high in fiber and low in sugar.
When it comes to vegetables, all types are fine to include in a gout-friendly diet. Dark, leafy greens, in particular, are recommended. Potatoes, peas, mushrooms, and eggplants are also safe choices for people with gout.
In addition to their gout-fighting properties, fruits and vegetables are rich in nutrients and provide many health benefits. They are a good source of fiber, which can help improve heart health and stabilize uric acid levels.
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Consume low-fat dairy products
Dairy products can be beneficial for people with gout. Studies show that drinking low-fat milk and consuming low-fat dairy can reduce uric acid levels and the risk of a gout attack. This is because the proteins found in milk, such as casein and whey, promote the excretion of uric acid in urine.
The Arthritis Foundation advises people with gout to drink low-fat milk. The Arthritis Society (Canada) and the American College of Rheumatology also recommend incorporating low-fat dairy products as part of a balanced diet. According to a 2020 review, the Mediterranean diet includes moderate portions of low-fat dairy products each day or week, in which a portion equals one glass of milk.
In a 3-month clinical trial, participants experienced significant decreases in gout attacks after consuming a dairy-derived product (either lactose, skim milk powder, or a customised, enriched skim milk powder). A 2021 research article on gout in Japan also suggests that all types of milk and dairy products are associated with lower uric acid levels, although low-fat versions are preferable.
In addition to its naturally low purine content, milk may also stimulate the excretion of uric acid by the kidneys. However, certain dairy products, such as cheese, are high in saturated fats. Therefore, low-fat or non-fat dairy may be the most beneficial type of milk to consume for people with gout, especially those with high blood pressure.
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Avoid sugary drinks and foods with high fructose corn syrup
Gout is caused by high uric acid levels in the blood. This can lead to the formation of sharp crystals that settle in the joints, causing pain and swelling. A low-purine diet is often recommended to reduce gout, as purines break down into uric acid in the body.
Standard table sugar is half fructose, which breaks down into uric acid. Therefore, it is important to avoid sugary drinks and foods with high-fructose corn syrup to prevent gout flares. Fructose is a natural sugar found in fruit and honey, but it is also produced as a man-made sweetener, often added to soft drinks.
High-fructose corn syrup is commonly found in packaged products and soft drinks. It is important to read labels and be aware of the presence of high-fructose corn syrup in these products. Opting for whole grains can help control blood sugar levels and reduce the risk of gout.
Additionally, maintaining a balanced diet and staying hydrated with non-alcoholic beverages can help lower uric acid levels. Drinking at least eight glasses of water a day is recommended, and this can be increased to 16 glasses during a gout flare-up. Water helps to flush out uric acid from the body.
While dietary changes can help manage gout, it is important to note that diet is not as effective as medication in treating the condition. However, paying attention to your diet may help reduce the need for medication. For those with gout, it is advisable to consult a healthcare provider for specific dietary guidelines and treatment options.
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Frequently asked questions
Gout is a common form of inflammatory arthritis that can cause intense pain in the joints, often in the big toe. It is caused by high uric acid levels in the blood, which form sharp crystals that settle in the joints. Gout can be managed through a low-purine diet, as purines are chemicals that break down into uric acid in the body.
Foods and drinks with high purine content, such as red meat, shellfish, sweets, and beer, should be avoided. Fructose, including high-fructose corn syrup, may also contribute to gout flares, so it is important to beware of added high fructose corn syrup in packaged products.
Low-fat dairy products, such as milk and yoghurt, can help reduce uric acid levels and the risk of a gout attack. Tart cherries, cherry concentrate, or cherry supplements have also been proven to lower uric acid and reduce gout severity. Coffee may also help, as long-term coffee drinkers have a lower risk of developing gout. Fish oil supplements have been shown to reduce gout flares in at least one small study.
