Treating Gout With A Vegan Diet: What To Eat

Gout is a form of arthritis characterised by flare-ups of inflamed, painful joints. It is caused by a buildup of uric acid in the body, which can be the result of the body producing too much uric acid, the kidneys not getting rid of it correctly, or the consumption of too much purine-rich food. Purine-rich foods include meat, seafood, and alcohol.

Diet can play an important role in the treatment of gout, and a plant-based diet can be beneficial in managing the condition. While some plant-based foods contain purines, they are generally less concentrated in purines than meat and seafood. In addition, a well-planned vegan diet should include a larger intake of fruit, vegetables, nuts, and legumes, which provide many nutritional benefits.

However, it is important to note that a plant-based diet alone may not be sufficient to treat gout, and other factors such as family history, lead exposure, and certain medications can also increase the risk of developing gout. Maintaining a healthy body weight, increasing physical activity, and avoiding alcohol can also help reduce the risk of gout.

Gout is caused by a buildup of uric acid in the body

Gout is a form of arthritis characterised by flare-ups of inflamed, painful joints. It is caused by a buildup of uric acid in the body, which can lead to the formation of painful crystals in the joints, most commonly in the big toe. Uric acid is produced when the body metabolises purines, which can come from two sources: endogenous purines, which are produced by the body, and exogenous purines, which come from food. While there is little that can be done to stop the body's natural purine production, the amount of exogenous purines entering the body can be limited to avoid uric acid buildup.

Foods with high levels of purines include meat, especially organ and game meats, foods with high levels of fructose corn syrup, and alcoholic beverages, especially beer. Eliminating these foods can help to control uric acid levels in the body and reduce the risk of gout flare-ups. A plant-based diet can be beneficial for managing gout, as it typically includes fewer purine-rich foods. However, it is important to note that some plants also contain purines, with higher levels found in foods like shiitake mushrooms and nori seaweed.

In addition to dietary changes, maintaining a healthy body weight and increasing physical activity can also help to reduce the risk of gout. While diet plays a significant role in managing gout, it is not the only risk factor. Family history, lead exposure, and certain medications can also increase the likelihood of developing gout.

Purine-rich foods like meat, seafood, and alcohol should be avoided

A vegan diet is a good way to limit purine intake as plant-based foods are generally less concentrated in purines than meat and seafood. However, some plant-based foods do contain purines, such as legumes, whole grains, asparagus, cauliflower, spinach, mushrooms, and green peas. It is important to note that a completely purine-free diet is impossible.

In addition to avoiding purine-rich foods, it is recommended to maintain a healthy body weight, increase physical activity, and drink plenty of fluids, mostly water.

Plant-based diets are associated with a lower risk of gout

Gout is a form of arthritis characterised by flare-ups of inflamed, painful joints. It is caused by a buildup of uric acid in the body, which can occur when the body produces too much uric acid, the kidneys are not getting rid of it correctly, or because of a purine-rich diet. Purine-rich foods include meat, seafood, and alcohol.

A 2018 review of two prospective cohort studies of Taiwanese participants found that plant-based diets were associated with a lower risk of gout after controlling for demographic, lifestyle, and cardiometabolic risk factors. In one cohort, lacto-ovo vegetarians had the lowest levels of uric acid, followed by vegans and then non-vegetarians. In this cohort, vegetarians consumed lower amounts of meat, fish, dairy, eggs, coffee, tea, and sugar-sweetened beverages compared to non-vegetarians.

A 2019 review on uric acid and plant-based nutrition concluded that studies comparing uric acid serum concentrations in vegetarians and non-vegetarians have consistently shown a lower mean uric acid serum concentration in vegetarians.

A 2011 cross-sectional study of 3,978 Chinese men found an inverse association between plant protein intake and uric acid levels. Intake of soy foods, including tofu and soy milk, was associated with lower uric acid levels.

A 2015 pooled analysis of two randomised controlled trials including postmenopausal Chinese women with prediabetes or hypertension found that the intake of soy foods was not associated with increased uric acid levels. Furthermore, data from the Singapore Chinese Health Study of 63,257 Chinese adults, also published in 2015, demonstrated that the consumption of soy and non-soy legumes was associated with a decreased risk of gout.

In 2017, the British Society for Rheumatology released their Guideline for the Management of Gout, in which they encourage the consumption of soy and other plant proteins.

In addition to dietary changes, maintaining a healthy body weight and increasing physical activity can also help treat gout.

Dietary modifications and medication can help improve gout symptoms

Gout is a form of arthritis characterised by flare-ups of inflamed, painful joints. It is caused by a buildup of uric acid in the body, which can be the result of the body producing too much uric acid, the kidneys not excreting it properly, or the consumption of purine-rich foods. Purine-rich foods include meat, seafood, and alcohol.

Dietary modifications can help improve gout symptoms. It is recommended that those suffering from gout limit their consumption of purine-rich foods, especially during flare-ups. This includes limiting meat, seafood, and alcohol, and instead relying on plant-based foods as the primary source of protein. Plant-based foods that are high in fibre, such as whole grains, vegetables, and fruits, should be consumed several times a day. Refined carbohydrates, including starches and sugar, should be minimised, as concentrated fructose can increase uric acid levels. Fluids, particularly water, should be consumed in high quantities (2-3 litres per day) to help excrete uric acid. Maintaining a healthy body weight is also important, as being overweight can increase uric acid levels.

In addition to dietary modifications, medication is a standard treatment for gout. Cortisone shots can be administered to reduce pain and swelling.

Maintaining a healthy body weight and increasing physical activity can also help treat gout

Maintaining a healthy body weight is important for managing gout, as being overweight or obese can increase your risk of developing gout and experiencing recurring flare-ups. Losing weight can help to reduce uric acid levels in the body, which is the main cause of gout. Losing weight also reduces pressure on painful joints.

In addition to helping with weight loss, physical activity can help to reduce pain and disability related to gout. Research suggests that regular low-to-moderate-intensity exercise can reduce uric acid levels. Exercise can also reduce the risk of obesity and other health conditions that make you more likely to develop gout. Experts recommend that adults engage in at least 150 minutes per week of moderate physical activity.

It's important to choose low-impact activities that are easier on the joints, especially if you are experiencing a gout flare-up. Moderate-intensity, low-impact activities such as walking, swimming, or biking are recommended. These activities have a low risk of injury and do not twist or put too much stress on the joints.

It's also important to avoid high-intensity exercise, especially during and immediately after a gout flare-up, as this can increase uric acid levels. Instead, focus on maintaining a consistent routine of low-to-moderate-intensity exercise to help manage your gout symptoms.

Frequently asked questions