Gout, a common and frequently painful condition, ranks among the top causes of chronic inflammatory arthritis in the US. Available treatments usually only revolve around medications that alleviate symptoms, but not the cause. In addition, there really isn’t a treatment that can completely resolve this issue.
However, lifestyle changes such as reducing alcohol intake, achieving weight loss, and dietary changes can significantly reduce gout and even heal it. Today’s blog delves into the delicate relationship between gout and nutrition, emphasizing the pivotal role of specific foods that can either make symptoms worse or help bring relief. Just continue reading, and you will find everything you need to know about gout!
What is Gout?
Simply explained, gout is a type of inflammatory arthritis. It’s characterized by sudden and severe attacks of pain, swelling, redness and tenderness, often in the joint at the base of the big toe. It occurs when uric acid accumulates in the body, causing inflammation.
This excess of uric acid in the blood is a result of various factors such as diet, genetics, and lifestyle habits. Gout attacks can be extremely painful and typically come on sudden.
Here are some factors that can increase your risk for gout:
- Being male
- Medical conditions such as high blood pressure and insulin resistance
- Being overweight
- Drinking alcohol
- Taking diuretics
- A diet high in purines and high-fructose corn syrup
What Impact Does Food Have on Gout?
An excess of uric acid in the body triggers gout. Uric acid forms as our body metabolizes purines – a natural chemical found in certain food, and alcohol. When a person consumes a diet rich in purines or has a difficulty eliminating uric acid, these levels can rise. If these levels become high, it can crystallize into sharp, needle-like formations within the joints, causing pain, swelling, and inflammation.
Popular purine-rich foods include red meat, organ meat, seafood like scallops, trout, tuna, and artificial products containing high-fructose corn syrup. Consuming too much of these foods and alcohol will definitely elevate uric acid levels in the body. Research also indicates that a Western diet high in meat can perpetuate inflammation, exacerbating gout.
Consumption of high-fructose corn syrup, a processed sugar, can trigger gout episodes, and considering that this sugar is present in most processed foods makes things even more difficult.
On the other side, a healthy lifestyle followed by a proper eating plan, regular exercise and moderate alcohol intake, can mitigate genetic risks for gout majorly.
Gout Nutrition: Foods to Avoid
Research provides us with clear guidelines on which food groups to avoid if we want to prevent or treat gout. Alcohol, purine-rich foods, and high-fructose corn syrup.
And here are some example foods you should avoid at all cost if you are dealing with gout:
- Beer and hard liquor
- Pork, fatty lamb and beef cuts
- Organ meats like liver, brain and kidney
- Saturated fats (animal based)
- High-fructose corn syrup found in foods like sweets, soda, pastries, and cereals
- Sugary foods such as candy and desserts
- Purines (Lintels, Peas, Spinach, Beans)
However, not all foods containing purines are problematic. Plant-based options such as beans, lentils and vegetables like asparagus, mushrooms and spinach, are not generally associated with an increased risk of gout or gout flare-ups. So, these are still fine to be consumed.
Gout Nutrition: Foods to Include
Relying on simply restricting certain foods, while not knowing which ones to add to your diet is a valid issue. You want to emphasize foods that decrease gout attacks, such as low-fat dairy, fruits, vegetables, plant proteins, whole grains, fish, and healthy fats.
Here is a simple list of foods to eat in order to prevent or treat gout:
- Lean poultry
- Fish (salmon is the best option)
- Low-fat dairy or dairy alternatives (Oat milk, Rice milk)
- Fresh and frozen vegetables
- Cherries
- Healthy fats such as olive oil and avocados
- Whole grains
- Nuts
Moderate caffeine intake may also lower gout risk, according to new studies. So, feel free to enjoy a cup of warm coffee or tea.
Lastly, water. This isn’t a food group, but it’s a key part of a gout-friendly diet. Always drink plenty of water, at least 8 large glasses a day. Being dehydrated can actually raise uric acid levels, causing flare-ups.
The Best Diet for Gout?
If you’re looking for a specific diet that you can implement, a good place to start is with the DASH diet or the Mediterranean diet.
These diets generally emphasize foods that decrease gout attacks, and are proven to reduce inflammation and risk of ailments compared to a standard Western diet.
The DASH diet is based around low-fat dairy, fruits, vegetables, whole grains, fish, poultry, nuts and seeds.
On the other hand, the Mediterranean diet focuses more on fish, olive oil, fruits and vegetables, nuts and whole grains.
How to Actually Cure Gout?
There is no fast lane for curing gout, however you can treat almost anything with lifestyle changes alongside medication.
- Work with a professional healthcare provider to find adequate (preferably naturally based) medication.
- Make sure to drink plenty of fluids to help your kidney get rid of excess uric acid.
- Avoid previously mentioned problematic foods and alcohol, and follow the DASH or Mediterranean diet.
- Exercise as you are able. Walking, biking, or swimming are all great and easy on the joints. Avoid dehydration and overheating. Include plenty of rest.
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