Gout is a type of arthritis characterized by sudden, severe attacks of pain, swelling, redness and tenderness in the joints, often the joint at the base of the big toe. This excruciating pain occurs when urate crystals accumulate in your joint. Urate crystals form when you have high levels of uric acid in your blood. Your body produces uric acid when it breaks down purines — substances that are found naturally in your body, as well as in certain foods. While your kidneys typically filter uric acid out of your blood, sometimes they don’t process enough, or your body produces too much.
Diet plays a significant role in managing uric acid levels. While a gout diet is not a cure, it is a crucial part of managing the condition. By understanding which foods to avoid in gout, you can significantly reduce the frequency and severity of gout attacks and slow down joint damage progression. Alongside prescribed medications, adopting a carefully planned diet can empower you to take control of your gout and improve your quality of life.
Understanding the Goals of a Gout Diet
The primary goals of a gout diet are to:
- Achieve and maintain a healthy weight.
- Establish healthy, balanced eating habits for long-term wellness.
- Minimize the intake of purine-rich foods, which contribute to uric acid production.
- Incorporate foods that may help control uric acid levels and promote overall health.
Remember, moderation and balance are key. A gout diet isn’t about extreme deprivation, but rather about making informed choices to support your health.
Dietary Recommendations: Foods to Limit or Avoid
Focusing on foods to avoid in gout is essential for managing uric acid levels. Here’s a breakdown of key dietary recommendations:
1. Organ Meats and Glandular Meats: Steer Clear
Organ meats like liver, kidneys, and sweetbreads are exceptionally high in purines. Consuming these can dramatically elevate uric acid levels, making them critical foods to avoid in gout. It’s best to eliminate these from your diet entirely to minimize gout flare-ups.
2. Red Meat: Moderate Your Portions
While not as purine-dense as organ meats, red meats such as beef, lamb, and pork still contain significant levels of purines. Therefore, moderation is key. Limit your serving sizes of red meat and opt for leaner protein sources whenever possible. Reducing red meat intake is a practical step in managing gout through diet.
3. Certain Seafood: Choose Wisely
Some types of seafood are higher in purines than others. Anchovies, shellfish (like shrimp, lobster, and mussels), sardines, and tuna are among those with higher purine content. While fish offers numerous health benefits, if you have gout, it’s wise to consume these types of seafood in moderation. Other fish varieties, in smaller portions, may be acceptable as part of a balanced gout diet. The overall health benefits of fish consumption should be weighed against the purine content, and moderation is generally advised.
4. Sugary Drinks and High-Fructose Corn Syrup: Major No-Nos
Beverages and foods sweetened with high-fructose corn syrup are strongly linked to increased gout risk and attacks. Fructose can increase uric acid production. This means sugary sodas, sweetened juices, candies, and many processed foods are definite foods to avoid in gout. Read labels carefully and opt for naturally sweetened or unsweetened alternatives.
5. Alcohol: Especially Beer and Liquor
Alcohol, particularly beer and distilled liquors, can significantly elevate uric acid levels and increase the risk of gout attacks. Beer is especially problematic as it is high in purines and the body metabolizes it in a way that further boosts uric acid. While moderate wine consumption may have a less pronounced effect, it’s best to avoid alcohol altogether during gout attacks and limit intake between attacks, especially beer and liquor.
Gout-Friendly Foods to Include in Your Diet
While focusing on foods to avoid in gout is crucial, it’s equally important to build your diet around gout-friendly options. Here are some food groups to emphasize:
- Complex Carbohydrates: Prioritize fruits, vegetables, and whole grains. These provide essential nutrients and are low in purines.
- Low-Purine Vegetables: Despite some vegetables like asparagus and spinach being relatively higher in purines, studies show they don’t increase gout risk. Enjoy a wide variety of vegetables.
- Lean Protein Sources: Opt for lean poultry and low-fat dairy products as good sources of protein. Lentils are another excellent plant-based protein option.
- Low-Fat Dairy: Low-fat dairy products may actually have a protective effect against gout.
- Cherries: Some research suggests that cherries and cherry juice may be beneficial in reducing gout attacks.
- Water: Staying well-hydrated is vital for flushing out uric acid. Drink plenty of water throughout the day.
- Coffee: Moderate coffee consumption, especially caffeinated coffee, has been linked to a lower risk of gout in some studies. However, consider other health conditions before increasing coffee intake.
- Vitamin C: Vitamin C may help lower uric acid levels. Discuss with your doctor if a 500mg Vitamin C supplement is appropriate for you.
Sample Gout-Friendly Meal Plan
To give you a practical idea, here’s a sample daily menu incorporating gout-friendly foods:
Breakfast:
- Whole-grain, unsweetened cereal with skim or low-fat milk
- 1 cup fresh strawberries
- Coffee
- Water
Lunch:
- Roasted chicken breast slices (2 ounces) on a whole-grain roll with mustard
- Mixed green salad with plenty of vegetables, 1 tablespoon of nuts, and balsamic vinegar and olive oil dressing
- Skim or low-fat milk or water
Afternoon Snack:
- 1 cup fresh cherries
- Water
Dinner:
- Roasted salmon (3 to 4 ounces)
- Steamed green beans
- ½ to 1 cup whole-grain pasta with olive oil and lemon pepper
- Water
- Low-fat yogurt
- 1 cup fresh melon
- Caffeine-free herbal tea
The Takeaway: Diet as a Powerful Tool in Gout Management
While a gout diet may not completely eliminate the need for medication, understanding and avoiding foods to avoid in gout is a powerful step in managing this condition. Combined with a healthy lifestyle that includes weight management and regular exercise, a well-planned gout diet can significantly reduce the frequency and severity of gout attacks, improve your overall well-being, and help you live more comfortably with gout. Always consult with your healthcare provider or a registered dietitian for personalized dietary advice and to ensure your gout management plan is right for you.
References:
- Firestein GS, et al., eds. Etiology and pathogenesis of hyperuricemia and gout. In: Kelley and Firestein’s Textbook of Rheumatology. 10th ed. Philadelphia, Pa.: Elsevier; 2017. https://www.clinicalkey.com. Accessed May 1, 2018.
- Becker MA. Lifestyle modification and other strategies to reduce the risk of gout flares and progression of gout. https://www.uptodate.com/contents/search. Accessed May 1, 2018.
- AskMayoExpert. Gout. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
- Beyl RN, et al. Update on importance of diet in gout. The American Journal of Medicine. 2016;129:1153.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. May 9, 2018.
