Gout is a type of arthritis characterized by sudden, severe attacks of pain, swelling, redness and tenderness in one or more joints, most often in the big toe. It occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around joints. Understanding What Foods Aggravate Gout is crucial for managing this condition. This guide will help you identify trigger foods and make informed dietary choices.
Understanding the Connection Between Diet and Gout
Uric acid is produced when the body breaks down purines, naturally occurring chemicals found in your body and in many foods. Normally, uric acid dissolves in the blood and passes through the kidneys into the urine. However, when your body produces too much uric acid or your kidneys excrete too little, it can build up, forming sharp, needle-like urate crystals in a joint or surrounding tissue, causing pain, inflammation, and gout attacks.
A gout diet, while not a cure, can significantly help manage uric acid levels and reduce the frequency and severity of gout attacks. It works best when combined with medication prescribed by your doctor.
Foods to Limit or Avoid to Prevent Gout Flare-Ups
Knowing what foods aggravate gout is the first step in creating a personalized diet plan. Here’s a detailed breakdown:
1. Organ Meats and Glandular Meats
Avoid organ meats like liver, kidney, and sweetbreads. These are exceptionally high in purines, leading to a rapid increase in uric acid levels. These meats should be completely avoided to minimize the risk of gout attacks.
2. Red Meat
Limit your intake of red meat, including beef, lamb, and pork. These meats contain a moderate amount of purines that can contribute to elevated uric acid levels. Portion control is essential when consuming these meats.
3. Certain Seafood
Certain types of seafood, such as anchovies, shellfish (like shrimp and lobster), sardines, and tuna, have higher purine content than others. While fish has overall health benefits, moderation is key when you have gout.
4. Alcohol
Alcohol, especially beer and distilled liquors, can significantly increase the risk of gout and recurring attacks. Alcohol interferes with uric acid elimination, leading to its buildup in the body. Moderate wine consumption may be less problematic, but it’s still best to limit alcohol intake, particularly during a gout attack.
5. Sugary Foods and Beverages
Limit or avoid sugar-sweetened foods and drinks, including sweetened cereals, baked goods, candies, and high-fructose corn syrup. These can contribute to inflammation and increase uric acid levels. Naturally sweet fruit juices should also be consumed in moderation.
Foods That May Help Lower Uric Acid Levels
While avoiding trigger foods is crucial, incorporating certain foods into your diet can help manage uric acid levels:
1. Low-Purine Vegetables
Studies have shown that vegetables high in purines, such as asparagus and spinach, do not increase the risk of gout or recurring attacks. These can be included as part of a healthy gout diet.
2. Water
Staying well-hydrated is essential for flushing out uric acid. Aim to drink plenty of water throughout the day.
3. Vitamin C
Vitamin C may help lower uric acid levels. Consult your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan.
4. Coffee
Some research suggests that moderate coffee consumption, especially regular caffeinated coffee, may be associated with a reduced risk of gout. However, consult your doctor to determine if coffee is appropriate for you, especially if you have other medical conditions.
5. Cherries
There is some evidence that eating cherries or drinking cherry juice is associated with a reduced risk of gout attacks. Cherries contain compounds that may help lower uric acid levels and reduce inflammation.
Creating a Gout-Friendly Diet Plan
A gout diet should focus on:
- Achieving a healthy weight: Losing weight can lower uric acid levels and reduce stress on joints.
- Eating complex carbohydrates: Include plenty of fruits, vegetables, and whole grains.
- Limiting fats: Cut back on saturated fats from red meat, fatty poultry, and high-fat dairy products.
- Choosing lean protein sources: Focus on lean meat and poultry, low-fat dairy, and lentils.
Sample Gout-Friendly Menu
Here’s an example of what you might eat in a day on a gout diet:
- Breakfast: Whole-grain cereal with skim or low-fat milk, a cup of fresh strawberries, coffee, and water.
- Lunch: Roasted chicken breast slices on a whole-grain roll with mustard, a mixed green salad with vegetables, nuts, balsamic vinegar, and olive oil dressing, skim or low-fat milk or water.
- Afternoon Snack: A cup of fresh cherries and water.
- Dinner: Roasted salmon, roasted or steamed green beans, whole-grain pasta with olive oil and lemon pepper, water, low-fat yogurt, a cup of fresh melon, and a caffeine-free beverage like herbal tea.
Conclusion
Identifying what foods aggravate gout and making appropriate dietary changes can significantly improve your quality of life. Remember, a gout diet is a tool to manage uric acid levels and should be combined with medical advice and treatment. Consult your doctor or a registered dietitian to create a personalized plan that works best for you. By understanding the link between food and gout, you can take control of your health and minimize the risk of painful flare-ups.
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.
- 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.
