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Health Guides
Joint Health
Gout-Free Diet
Example of a Gout-Friendly Diet Featuring Low-Purine Foods
Guide to a Gout-Free Diet: Foods to Avoid and Enjoy
Gout is a painful form of arthritis caused by an accumulation of uric acid crystals in the joints. It can lead to sudden and severe pain, swelling, and inflammation, often affecting the feet and toes. While medication can help manage gout, diet plays a crucial role in preventing flare-ups and reducing symptoms. Adopting a gout-friendly diet can improve your quality of life and keep uric acid levels in check.
Foods to Take Note:
Certain foods are known to increase uric acid levels and should be minimized or avoided in some cases:
- Red Meat and Organ Meats [1]: Red meat such as beef, lamb, pork, liver, kidneys, and other organ meats are high in purines. These compounds will break down into uric acid in the body causing gout attack if in excess.
- Certain Seafoods [1]: Shellfish, sardines, anchovies, and mackerel also contain high purine levels, making them risky for gout sufferers.
- Sugary Drinks and Alcohol [1]: Beverages with high sugar content, especially those sweetened with fructose, and alcohol (beer and spirits in particular) can exacerbate gout symptoms. If alcohol is a must at certain occasions, opt for wine instead of beer, as certain studies found that moderate consumption of wine does not pose a risk for gout attack. [2]
- Highly Processed Foods [1]: Foods loaded with added sugars, such as candy, pastries, and sugary snacks, can lead to increased uric acid levels and contribute to inflammation in our body.
Foods to Enjoy
Fortunately, there are plenty of delicious and nutritious foods that can help manage gout and improve overall health:
- Fruits [1]: Cherries, apples, and citrus fruits are excellent choices. Cherries, in particular, have been linked to lower uric acid levels.
- Leafy Greens and Vegetables [1]: Spinach, kale, broccoli, and other vegetables are packed with antioxidants and fiber that support joint health.
- Whole Grains [1]: Brown rice, quinoa, and oats provide sustained energy and are gout-friendly alternatives to refined grains.
- Dairy Products [1]: Yogurt, milk, and cheese are low in purines and may help reduce the risk of gout flare-ups. Low-fat could be a better option for us if our usual diet is already high in fats. This could help us lose weight, which in return could help reduce chances of gout attack.
- Lean Proteins [1]: Skinless chicken, turkey, and fish like salmon are great options for protein without triggering gout.
- Vitamin C-Rich Foods: Studies suggest that vitamin C may reduce the levels of uric acid in our blood, and thus might be beneficial to people diagnosed with gout. Foods like oranges, bell peppers, broccoli and strawberries are excellent sources of Vitamin C. [3]
Balance is Key
While the lists of foods to avoid and enjoy are helpful guidelines, a gout-friendly diet is not about total restriction or overindulgence. Balance is key.
Eating too much of even the foods you can enjoy may still lead to problems. For example, excessive consumption of whole grains or certain vegetables may contribute to weight gain, which can exacerbate gout.
On the flip side, it’s also possible to occasionally enjoy small portions of high-purine foods like red meat or seafood. Moderation is essential, and portion control can help you incorporate these treats into your diet without triggering a gout flare-up.
Stay Hydrated
Staying well-hydrated is one of the most effective ways to prevent gout attacks. [1] Drinking plenty of water throughout the day helps flush uric acid from the body and promotes overall joint health. Aim for at least 8-10 glasses of water daily, and increase your intake during hot weather or physical activity.
Additional Tips
- Maintain a healthy weight, as obesity increases the risk of gout. [1]
- Incorporate regular physical activity into your routine to support joint health. [1]
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Reference:
- Gout Education Society. (n.d.). What is gout? Retrieved from https://gouteducation.org/what-is-gout/
- Wu, B., Roseland, J. M., Haytowitz, D. B., Pehrsson, P. R., & Ershow, A. G. (2019). Availability and quality of published data on the purine content of foods, alcoholic beverages, and dietary supplements. Journal of Food Composition and Analysis, 83, 103281. https://doi.org/10.1016/j.jfca.2019.103281
- Juraschek, S. P., Miller, E. R., & Gelber, A. C. (2011). Effect of oral vitamin C supplementation on serum uric acid: A meta-analysis of randomized controlled trials. Arthritis Care & Research, 63(9), 1295–1306. https://doi.org/10.1002/acr.20519
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