Gout-Busting Foods: What to Eat and What to Avoid

April 3, 2023

Understanding Gout: Causes and Risk Factors

Gout is a form of arthritis that is caused by the buildup of uric acid crystals in the joints. This can lead to inflammation, pain, and stiffness, particularly in the big toe, but also in other joints such as the knee, ankle, and elbow. Gout is more common in men than women, and it is estimated that around 8.3 million people in the United States have gout.

What causes gout?

Gout is caused by the buildup of uric acid in the body. Uric acid is a waste product that is produced when the body breaks down purines, which are found in many foods. When there is too much uric acid in the body, it can form crystals that deposit in the joints.

There are several risk factors for gout, including:

  • Age: Gout is more common in men over the age of 40 and in women over the age of 50.

  • Gender: Men are more likely to develop gout than women.

  • Obesity: Being overweight or obese can increase the risk of gout.

  • Diet: Consuming a diet high in purine-rich foods, such as red meat, shellfish, and alcohol can increase the risk of gout.

  • Medications: Certain medications, such as diuretics and low-dose aspirin, can increase the risk of gout.

  • Medical conditions: Certain medical conditions, such as high blood pressure and diabetes, can increase the risk of gout.

Symptoms of gout

The most common symptom of gout is a sudden and severe attack of pain, swelling, redness, and warmth in a joint, most often the big toe. This can happen at any time, but it often occurs at night. The joint may also be stiff and difficult to move. Other symptoms of gout include:

  • Tenderness: The affected joint may be tender to the touch.

  • Limited range of motion: The joint may be difficult to move or may have a limited range of motion.

  • Redness and warmth: The affected joint may be red and warm to the touch.

  • Fever: A fever may occur during a gout attack.

  • Fatigue: A person may feel tired and weak during a gout attack.

If you suspect that you have gout, it is important to see a doctor for diagnosis and treatment. Gout can be diagnosed through a physical examination and by analyzing a sample of joint fluid.

Gout is a form of arthritis caused by the buildup of uric acid crystals in the joints. It is more common in men over the age of 40 and in women over the age of 50. There are several risk factors for gout, including age, gender, obesity, diet, medications, and certain medical conditions. Symptoms of gout include a sudden and severe attack of pain, swelling, redness, and warmth in a joint, most often the big toe. If you suspect that you have gout, it is important to see a doctor for diagnosis and treatment.

Dietary Recommendations for Managing Gout

Diet plays an important role in managing gout and preventing flare-ups. Certain foods can increase the risk of gout by raising the level of uric acid in the body, while others can help to lower it. By making the right dietary choices, people with gout can reduce their symptoms and improve their overall health.

Limit purine-rich foods

Purines are naturally occurring substances that are found in many foods. When the body breaks down purines, it produces uric acid. High levels of uric acid in the blood can lead to the formation of crystals in the joints, which is the cause of gout. Therefore, it is important for people with gout to limit their intake of purine-rich foods.

Foods that are high in purines include:

  • Red meat: Beef, pork, and lamb are all high in purines.

  • Organ meats: Liver, kidney, and sweetbreads are all high in purines.

  • Seafood: Anchovies, sardines, mackerel, herring, and mussels are all high in purines.

  • Alcohol: Alcohol, particularly beer, can increase the risk of gout.

It is important to note that some vegetable-based foods, such as lentils and spinach, also contain moderate to high levels of purines.

Increase fluid intake

Drinking enough fluids is important for people with gout as it helps to flush out uric acid from the body. Aim for at least 8 cups of water or other fluids each day. it is also important to avoid or limit the consumption of sweetened beverages, such as soda or juice as they may be high in fructose, which can increase uric acid levels.

Maintain a healthy weight

Obesity is a risk factor for gout, as it can increase the level of uric acid in the blood. Therefore, it is important for people with gout to maintain a healthy weight. This can be achieved by eating a balanced diet and getting regular exercise.

Include low-fat dairy products

Low-fat dairy products, such as milk, cheese, and yogurt, can help to lower the risk of gout. These foods are high in calcium and vitamin D, which can help to reduce inflammation and lower the level of uric acid in the blood.

Diet plays an important role in managing gout and preventing flare-ups. It is important for people with gout to limit their intake of purine-rich foods, such as red meat, organ meats, seafood, and alcohol. Drinking enough fluids and maintaining a healthy weight can also help to manage gout. Including low-fat dairy products in the diet can also be beneficial, as they are high in calcium and vitamin D, which can help to reduce inflammation and lower the level of uric acid in the blood. It is always recommended to consult a healthcare professional and a registered dietitian to tailor a diet plan according to individual’s needs and medical history.

Foods to Include in a Gout-Friendly Diet

A gout-friendly diet is one that is low in purines and high in anti-inflammatory foods. Eating a diet that is rich in fruits, vegetables, and whole grains can help to reduce inflammation, lower the level of uric acid in the body, and reduce the risk of gout flare-ups. In this article, we’ll discuss some of the best foods to include in a gout-friendly diet.

Fruits and vegetables

Fruits and vegetables are a great source of vitamins, minerals, and antioxidants, which can help to reduce inflammation and lower the risk of gout. Some of the best fruits and vegetables to include in a gout-friendly diet are:

  • Cherries: Cherries are high in anthocyanins, which are anti-inflammatory compounds that can help to reduce the risk of gout.

  • Berries: Berries such as strawberries, blueberries, and raspberries are also high in anthocyanins and are a great addition to a gout-friendly diet.

  • Leafy greens: Leafy greens such as spinach, kale, and collard greens are high in vitamins, minerals, and antioxidants, which can help to reduce inflammation.

  • Celery: Celery is high in antioxidants and is known to help lower uric acid levels.

  • Green beans: Green beans are high in vitamin C and are a good source of antioxidants.

  • Apples: Apples are a good source of quercetin, a flavonoid that has been shown to have anti-inflammatory effects.

Whole grains

Whole grains are an important part of a gout-friendly diet as they are a good source of fiber, vitamins, and minerals. Some of the best whole grains to include in a gout-friendly diet are:

  • Oats: Oats are high in fiber and are a good source of complex carbohydrates.

  • Brown rice: Brown rice is a good source of fiber, vitamins, and minerals.

  • Quinoa: Quinoa is a complete protein and is a good source of fiber, vitamins, and minerals.

  • Barley: Barley is a good source of fiber and is low in purines.

Nuts and seeds

Nuts and seeds are a good source of healthy fats, fiber, and protein. They are also a good source of antioxidants and anti-inflammatory compounds. Some of the best nuts and seeds to include in a gout-friendly diet are:

  • Almonds: Almonds are high in magnesium and are a good source of healthy fats.

  • Walnuts: Walnuts are high in omega-3 fatty acids and are a good source of antioxidants.

  • Flaxseeds: Flaxseeds are high in omega-3 fatty acids and are a good source of antioxidants.

  • Pumpkin seeds: Pumpkin seeds are high in zinc and are a good source of magnesium.

A gout-friendly diet is one that is low in purines and high in anti-inflammatory foods. Eating a diet that is rich in fruits, vegetables, whole grains, nuts, and seeds can help to reduce inflammation, lower the level of uric acid in the body, and reduce the risk of gout flare-ups. It is always recommended to consult a healthcare professional and a registered dietitian to tailor a diet plan according to individual’s needs and medical history.

It’s also important to note that even though certain foods may be considered healthy, it does not mean that they are suitable for everyone, especially for those with gout. Some people with gout may have to limit their intake of fruits and vegetables that are high in purines, like asparagus, mushrooms, and peas.

In addition to dietary changes, it is important to make other lifestyle changes that can help to manage gout. These include getting regular exercise, maintaining a healthy weight, and avoiding smoking and excessive alcohol consumption.

Overall, a gout-friendly diet is one that is balanced, rich in anti-inflammatory foods, and low in purines. It is important to work with a healthcare professional and a registered dietitian to tailor a diet plan that meets your specific needs and helps you manage your gout.

Foods to Avoid with Gout

A gout-friendly diet is one that is low in purines and high in anti-inflammatory foods. However, certain foods can increase the risk of gout by raising the level of uric acid in the body. By avoiding these foods, people with gout can reduce their symptoms and improve their overall health.

Foods high in purines

Purines are naturally occurring substances that are found in many foods. When the body breaks down purines, it produces uric acid. High levels of uric acid in the blood can lead to the formation of crystals in the joints, which is the cause of gout. Therefore, it is important for people with gout to avoid foods that are high in purines.

Foods that are high in purines include:

  • Red meat: Beef, pork, and lamb are all high in purines.

  • Organ meats: Liver, kidney, and sweetbreads are all high in purines.

  • Seafood: Anchovies, sardines, mackerel, herring, and mussels are all high in purines.

  • Alcohol: Alcohol, particularly beer, can increase the risk of gout.

It is important to note that some vegetable-based foods, such as lentils and spinach, also contain moderate to high levels of purines.

Sweetened beverages

Sweetened beverages, such as soda or juice, can be high in fructose which can increase uric acid levels. It is important for people with gout to avoid or limit the consumption of sweetened beverages.

High-fructose corn syrup

High-fructose corn syrup (HFCS) is a sweetener that is often used in processed foods and sweetened beverages. Consuming foods and beverages high in HFCS has been linked to an increased risk of gout.

Fried and processed foods

Fried and processed foods are high in saturated and trans fats, which can increase inflammation in the body. It is important for people with gout to avoid or limit the consumption of fried and processed foods.

A gout-friendly diet is one that is low in purines and high in anti-inflammatory foods. However, certain foods can increase the risk of gout by raising the level of uric acid in the body. By avoiding foods that are high in purines, sweetened beverages, high-fructose corn syrup, and fried and processed foods, people with gout can reduce their symptoms and improve their overall health. It is always recommended to consult a healthcare professional and a registered dietitian to tailor a diet plan according to individual’s needs and medical history.

Lifestyle Changes for Gout Prevention and Management

Gout is a form of arthritis caused by the buildup of uric acid crystals in the joints. In addition to dietary changes, making certain lifestyle changes can help to prevent and manage gout.

Regular exercise

Regular exercise can help to reduce inflammation and maintain a healthy weight, which can reduce the risk of gout. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week.

Maintain a healthy weight

Obesity is a risk factor for gout, as it can increase the level of uric acid in the blood. Therefore, it is important for people with gout to maintain a healthy weight. This can be achieved by eating a balanced diet and getting regular exercise.

Avoid smoking

Smoking can increase the risk of gout by increasing the level of uric acid in the blood. Therefore, it is important for people with gout to avoid smoking.

Limit alcohol consumption

Alcohol, particularly beer, can increase the risk of gout by raising the level of uric acid in the blood. Therefore, it is important for people with gout to limit their alcohol consumption.

Medications

Certain medications such as diuretics and low-dose aspirin can increase the risk of gout. It is important to talk to your doctor about any medications you are taking and how they may be affecting your risk of gout. Your healthcare professional may recommend different medications or dosages to help manage gout symptoms and lower uric acid levels.

Managing stress

Stress can lead to inflammation in the body, which can trigger gout flares. Therefore, it is important for people with gout to manage stress through techniques such as yoga, meditation, deep breathing, or regular exercise.

Sleep

Getting enough sleep is important for overall health and can help reduce the risk of gout. Aim for 7-8 hours of sleep each night.

In addition to dietary changes, making certain lifestyle changes can help to prevent and manage gout. Regular exercise, maintaining a healthy weight, avoiding smoking, limiting alcohol consumption, managing stress, getting enough sleep and reviewing medications with a healthcare professional are key lifestyle changes that can help to reduce the risk of gout and manage its symptoms. It is important to work with a healthcare professional to tailor a treatment plan that meets your specific needs and helps you manage your gout.

Sources & references used in this article: