Madeleine Hull
Gout is an inflammatory type of arthritis that can be managed through a combination of medication and dietary changes. A gout-friendly diet should be low in purines, saturated fats, refined carbs, and foods that are naturally high in fructose, as these can all increase uric acid levels and trigger gout flares. Instead, a gout diet should include lots of green vegetables, non-meat proteins, vitamin C, low-fat dairy, and plant oils.
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What You'll Learn
Limit fructose and sugary foods
Gout is caused by high uric acid levels in the blood. To manage gout, it is important to maintain a low-purine diet, as purines are broken down into uric acid in the body.
Fructose is a sugar naturally found in fruit and honey, and it is broken down in the body to release purines. Therefore, it is important to limit fructose intake when managing gout. This does not mean excluding fruit or honey from your diet, but eating it in small amounts and moderation.
Sugary drinks and sweets should be avoided. Standard table sugar is half fructose, which breaks down into uric acid. Any food or drink with a higher sugar content can trigger gout. High fructose corn syrup, a concentrated form of fructose, is particularly harmful and should be avoided. It is often found in packaged food products, soda, and processed foods.
Carbohydrates should also be limited, as they contain sugar and can increase blood sugar levels, leading to insulin resistance and higher uric acid levels. Refined carbs, such as white bread, white rice, cookies, and cake, are quickly digested and absorbed, so they can significantly impact blood sugar levels.
Natural sweeteners like honey should also be consumed in moderation, as they are high in fructose. Opting for lower-fructose fruits like grapefruit, oranges, pineapples, and strawberries is a good alternative, as they are high in vitamin C, which decreases uric acid levels.
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Avoid high-purine foods
Gout is caused by high uric acid levels in the blood. Uric acid forms sharp crystals that settle in the joints, causing swelling and pain. A low-purine diet is often prescribed to reduce uric acid levels in the body and prevent gout attacks. Purine-rich foods to avoid include:
Organ Meats
Organ meats such as liver, kidneys, sweetbreads, and brain are high in purines and should be avoided.
Game Meats
Examples of game meats to avoid include boar and venison.
Red Meat
Red meats such as beef, pork, and lamb are higher in purines than white meat. It is recommended to limit or avoid these meats when following a low-purine diet.
Seafood
Some types of seafood are high in purines, including shellfish, oily fish, and canned fish. Cold-water fish like tuna, salmon, and trout can increase uric acid levels. It is recommended to limit or avoid these types of seafood when following a low-purine diet.
Sugary Foods and Beverages
Foods and beverages that contain fructose, especially high-fructose corn syrup, should be avoided. This includes sugary sodas, canned fruit juices, and other high-sugar products such as snack bars, doughnuts, pastries, candy, and some breakfast cereals. White bread, white rice, cookies, and cake should also be avoided as they are refined carbs that can raise blood sugar levels and increase uric acid levels.
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Eat fruits and vegetables
A healthy gout diet should be rich in fruits and vegetables. All fruits are generally safe for gout, but those with high fibre and low sugar content, such as cherries, citrus fruits, and berries, are the most beneficial. Cherries, in particular, may help prevent gout attacks by lowering uric acid levels and reducing inflammation.
Fruits can be incorporated into meals in a variety of ways. For example, a breakfast option could be a smoothie with blueberries, spinach, Greek yoghurt, and low-fat milk. Alternatively, overnight chia seed pudding with Greek yoghurt, vanilla extract, and sliced fruits of your choice.
Similarly, all vegetables are considered gout-friendly, including potatoes, peas, mushrooms, eggplants, and dark green leafy vegetables. A loaded salad with leafy greens, boiled eggs, avocado, flaxseed, fruit, and a dressing of olive oil and vinegar is a healthy option for people with gout. Vegetables can also be incorporated into meals, such as chickpeas and fresh vegetables in a whole wheat wrap, or herb-baked salmon with asparagus and cherry tomatoes.
It is important to note that while fruits and vegetables are an important part of a gout-friendly diet, they should be consumed in moderation, especially fruits with high fructose content, as this can lead to increased uric acid levels and potentially trigger gout attacks.
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Drink water
Drinking plenty of water is an important part of managing gout. Water helps to flush uric acid from your system, reducing your risk of a gout attack. Aim for at least eight glasses of non-alcoholic beverages a day, with plain water being the best option. If you're experiencing a gout flare-up, increase your water intake to 16 glasses a day.
It's worth noting that while drinking water is essential, it's also crucial to avoid dehydration. Dehydration can trigger gout symptoms, so staying properly hydrated is a key part of gout management. This is especially important if you're considering occasional fasting for health reasons, as fasting can lead to dehydration and potentially trigger gout symptoms.
When it comes to the type of water, the general recommendation is to choose plain water. While there is some interest in the potential benefits of weak alkaline water for gout patients, there is limited published evidence to support its effectiveness. Natural soda water, which contains sodium bicarbonate, is weakly alkaline and can be used clinically to promote uric acid excretion. However, there is no research on whether drinking it has the same effect.
In addition to water, there are other beverage choices that can be beneficial for people with gout. Coffee, specifically black coffee, has been found to reduce the risk of gout attacks, with long-term coffee drinkers having a lower risk of developing gout. Tart cherry juice is another option, as the anthocyanins in cherries have anti-inflammatory properties and can lower your risk of gout attacks.
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Choose whole grains
Whole grains are an important part of a gout-friendly diet. Whole grains are a good source of complex carbohydrates, which can help to stabilize blood sugar levels and reduce inflammation in the body. They are also a good source of fiber, which can help to lower cholesterol levels and improve heart health. People with gout are at a higher risk of developing heart problems, so choosing whole grains can be a good way to support cardiovascular health.
When creating a gout-friendly meal plan, it is important to limit or avoid refined carbohydrates, such as white bread and other items made with white flour. These refined carbs can spike blood sugar levels and contribute to insulin resistance, which is strongly associated with high uric acid levels. Uric acid buildup in the joints is what causes the pain and swelling associated with gout.
Instead of refined carbs, opt for whole grains such as brown rice, quinoa, barley, and whole wheat bread. These grains are rich in fiber and other essential nutrients, and they have a lower glycemic index, which means they won't cause the same spike in blood sugar levels as refined carbs. Including these whole grains as part of a balanced diet can help manage gout symptoms and prevent future flares.
Additionally, whole grains can be a good source of plant-based proteins, which are important for maintaining muscle health and supporting the body's natural anti-inflammatory response. Some whole grains, such as quinoa and buckwheat, are considered complete proteins because they contain all the essential amino acids that the body needs. Including a variety of whole grains in the diet can help ensure adequate protein intake while also providing other important nutrients like B vitamins, magnesium, and iron.
It's important to note that while choosing whole grains is an important part of a gout-friendly diet, it should be done in conjunction with other dietary changes. A gout-friendly diet should focus on reducing high-purine foods, which are commonly found in red meat, organ meats, game meats, and certain types of seafood. It's also important to limit sugary drinks, sweets, and processed foods that contain high-fructose corn syrup, as these can contribute to uric acid buildup. Consulting with a doctor or registered dietitian can help individuals with gout create a personalized meal plan that includes whole grains while also taking into account their specific needs and preferences.
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Frequently asked questions
A gout-friendly diet should be low in purines and uric acid. It should also be low in saturated fats, refined carbs, and foods with high fructose content. Drink plenty of water to help flush uric acid from your system.
Organ meats, game meats, and red meat are common triggers of gout flare-ups. Some types of seafood, such as shellfish and oily fish, are also high in purines and should be avoided. Sugary drinks and sweets, including fruit juices and sodas, can trigger gout attacks. Alcohol, especially beer and hard liquor, is also best avoided.
A gout-friendly diet includes plenty of fruits, vegetables, and low-fat dairy products. Whole grains, beans, lentils, and plant-based proteins like tofu are also recommended. Green vegetables, in particular, are a good choice, as they don't raise uric acid levels.
