Gout Treatment And Diet
Avoiding purine-rich foods is only part of your gout treatment. Losing weight can also help your gout symptoms. Just be sure your weight loss is slow and steady if you lose weight too rapidly, the amount of uric acid in your body may increase. Overall, the best diet is one based on foods that are low in fat and sugar and high in fiber. Talk to your doctor about how to create a gout diet thats right for you.
But What If You Have Gout And Are In The High Risk Group For Oxalate Kidney Stones As Well
This can be a challenge for gout patients who already have to get so much of their nutrition from plant-based foods, many of which are high in oxalates.
High-oxalate foods contain important antioxidants, fiber, vitamins, minerals, and many other nutrients. So if you have to avoid them, because youre in that high risk group, you could miss out on their important health benefits.
The way round this is to replace those high-oxalate foods with low-oxalate, low-purine foods having similar nutritional profiles.
So even without high-oxalate foods, as a gout sufferer in that high risk group, theres still a wide selection of low-oxalate, low-purine vegetables, fruit and dairy that can provide all the nutrients you need.
Low-oxalate, low-purine veggies are things like artichokes, kale, broccoli, Brussels sprouts, cabbage, lettuce, corn, onions, bell peppers. Cauliflower, although low in oxalate, has moderate amounts of purines, so has to be consumed in moderation.
There are still many fruits you can eat that are low in oxalate: for example, apples, apricots, avocado, bananas, grapefruit, dark colored grapes, melons, nectarines, peaches, strawberries, and pineapples. And, of course, they are low in purines too.
So by adding as many as possible of these low-oxalate, low-purine foods into your gout diet, you can lower the risk of both gout and oxalate kidney stones.
Some Meat Fish Eggs Beans And Pulses
Eat these foods in moderation. Having vitamin C with meals can help to improve the absorption of iron, so drink a small glass of orange juice, have a piece of fruit for dessert, or serve up meals with plenty of vegetables. Keep your portions of meat controlled by using your hands as a serving size guide. A serving is about the size and thickness of the palm of your hand.
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Achieve A Healthy Weight
Obesity may be a primary consideration to reduce levels of uric acid in the blood. Insulin resistance is commonly seen in those who are obese and it may be involved in the development of gout. Insulin resistance has been shown to decrease the amount of uric acid that is cleared in the urine. A condition known as the ‘metabolic syndrome’ is a cluster of symptoms which includes insulin resistance, along with tummy obesity, high blood pressure and abnormal blood fats – for example, high cholesterol. This condition is strongly associated with high uric acid levels, which can be improved with slow, gradual weight loss.
Weight loss has been shown to improve insulin resistance and therefore reduce uric acid levels in the blood. However, it is important to avoid strict diets such as low-carbohydrate and high-protein diets. These may increase consumption of purines, a compound that breaks down into uric acid. Additionally, rapid weight loss through strict dieting can result in breakdown of tissue. This can temporarily cause a rise in uric acid levels. A gradual, safe weight loss of 1-2 lbs a week can help to achieve an optimal body weight.
Chicken Beef And Other Meats Appear To Be Foods To Avoid With Gout
The conversion of purines to uric acid, in theory, causes gout.
Therefore high-purine foods are often suspected to trigger symptoms.
Meat, and to a lesser extent seafood, are prime suspects. This includes all the most common meats like beef, chicken, pork and lamb.
The data available somewhat confirms suspicions.
Each additional daily serving of meat or seafood is associated with a 21% or 7% increased risk of gout, respectively . This implies meat could be three times worse than seafood.
There was another similar study that found even greater risks associated with meat intake, but none for seafood. Overall this suggests seafood is far less of a concern than meat .
For those who already have gout, the impact of meat intake on symptoms is even worse. This is likely due to sharper increases in blood uric acid, as well as poorer clearance by the body .
Therefore if you have a history of gout, it is best to dramatically reduce your meat intake, and seafood as well to a lesser extent. Anecdotal evidence suggests avoiding dark part of salmon, and de-veining prawns/shrimp before eating.
You should also buy your meat direct from the butcher where possible, or at least the better quality choices in the supermarket. Sausages and low-quality ground beef may contain traces of organ meat that can cause big problems .
Summary: Frequent consumption of meat is strongly linked with gout risk. The impact of seafood appears far less severe, but there is a link.
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Frequent Consumption Of Certain Fruits May Trigger Recurrent Gout Attacks
High sugar drinks may not be the only stimulant of gout flare ups.
Certain fruits which are a natural source of fructose have also been linked with gout.
This is a highly contentious area, because several studies have linked higher fruit intake with less incidence of gout. This is probably due to their high fibre content .
And unlike fruit juice and other sugar-sweetened drinks, whole fruits are nutritious and generally good for health. There is no disputing this.
However, if you continually have gout attacks despite cutting out alcohol and sugar-sweetened drinks then Im not convinced a large amount of fruits are safe for you. Especially if you are overweight and eat a Western diet.
So cutting back on certain very high-fructose fruits is like a Plan D, if you will.
The link comes back to fructose, which stimulates uric acid production in a similar manner to alcohol. Fructose is naturally found in fruit and honey.
One study found that the consumption of apples or oranges the most popular fruits in this study was linked with an increased risk of gout compared to those who consume less than one serving of fruit per month. No link was found with other fruits however .
While most fruits are very low in fructose, a few are very high. Frequent consumption of these could theoretically causes problems for gout sufferers.
Foods Highest in Fructose per 200 Calories :
Note this list is ranked on a per calorie basis, not per serving.
The Cause Of Gout Is More Than Just Diet
While diet is critical, dont overlook other important factors that affect gout. These include family history, sleep apnoea, and lack of physical exercise to name a few.
And as much as I prefer focusing on what you should eat to prevent health scares, there are just so many clear trigger foods for gout.
Its important to deal with these factors first and foremost.
About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
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Legumes With Moderate Purine Content
Moderate-purine foods have 50-150 mg of purines per 3.5 ounces . Legumes in this category include:
- Large Lima Beans 149 mg
- Baby Lima Beans 144 mg
- Fresh Bean Sprouts 80 mg
- Fresh Green Peas 84 mg
- Peanuts 79 mg
- Garbanzo Beans 56 mg
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I am thankful I found your website and have been gout free for 6 months. Feeling healthier in general, back to the gym and more active overall. Also thankful for my wife! ~ Pete
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Foods To Eat When You Have Gout
Gout is a metabolic disorder that manifests as a type of extreme inflammatory arthritis. Often beginning with a sharp pain in the big toe, gout occurs when the body cannot properly process uric acid, leading to painful uric crystals accumulating in the joints.
When you have a condition as strongly influenced by diet as gout is, it becomes easy to get caught up in what you cant eat, instead of focusing on the things you can. Purines are an organic compound associated with gout flare-ups because they cause the body to produce higher amounts of uric acid. Foods that contain purines tend to be high-fat or yeasty products. While managing your diet can help control your gout, your food choices should not be centered only around avoiding purines. You should be trying to eat proactively at the same timefinding foods that will help keep your gout in check.
These 15 foods could help fight off gout attacks to live a happier life.
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High Risk Does Not Always Mean High In Purines
High content, moderate content, high risk, and low risk are some of the ambiguous terms experts use to describe gout-causing foods and their purine content. It causes confusion because classifications based on content amounts can vary from each source. It is not uncommon to see the same type of food, like lobster, listed as high in purine by one source, but then listed as a moderate-risk by another.
Not to mention, different purine studies or tables have different data and results. A more simplified approach will taken instead of sounding like a technical report on determining purine content.
Several major health authorities consistently state the following food groups as high risk or high in purine content.
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So How Many Eggs Should You Eat
In terms of their suitability for gout, eggs are an almost perfect addition to your diet. The only downside is their fat content , but that can be managed by limiting how many eggs you eat
According to Dr. Anthony Komaroff of the Harvard School of Public Health, consuming 1 egg per day doesnt raise the risk of heart disease for most people.
However, for those who have heart disease, those who are at a high risk of heart disease , and diabetics, he advises eating a maximum of 3 eggs per week.
On the other hand, according to The National Institutes of Health , a maximum of 4 eggs per week is advised for healthy adults with no history of heart disease and normal blood cholesterol.
But they, too, advise a maximum of 3 eggs per week for those with diabetes, heart disease, or in the high risk category.
Another study, published in Clinical Nutrition in 2017, concluded that there wasnt an increased risk of heart disease in diabetic, or non-diabetic, individuals at high cardiovascular risk who eat less than 4 eggs per week.
So there seems to be general agreement on the maximum weekly consumption for those with heart disease, diabetes, or at high cardiovascular risk: 3 eggs per week.
My own view is that if you have heart disease, are at a high risk of heart disease, and/or if you are diabetic, then you are better off seeking advice from your doctor or primary healthcare provider about how many eggs to eat and even whether you should eat them at all.
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How Many Eggs Per A Week You Need
Eggs and gout are great when mixed together and they are essential for a proper health. The main fact to know is how many eggs you actually need per a day. I cannot reveal this because it depends on an individual matter. But, in general, you will need 3 to 4 eggs per a week. This amount of eggs is just perfect for all of us and it is more than just beneficial.
In essence, you will get all the benefits of the eggs and what they have to offer, but you wont get any drawback of the fat levels eggs contain. Furthermore, eggs are great if you are planning to replace the red meat from your diet, which should be done as soon as possible. Red meat isnt beneficial for us, gout sufferers and it can cause plenty of issues. Maybe eggs are not delicious as much as red meat, but they are more than just better option than the first meal here.
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In addition, eggs are low in purines, which is something that every single gout sufferer must know. We must avoid purine-rich foods and beverages, because they will increase the uric acid level and cause a gout attack, eventually. In general, eggs are so much better than most other foods and they are more than just beneficial. Period!
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Plenty Of Fruit And Vegetables
The recommendation is five portions per day, but try to include as many as possible. Bulking out meals, such as Bolognese, casseroles and stews with vegetables can help to reduce the meat content. Fruit and vegetables contain vitamin C. Although evidence is unclear, high intakes of vitamin C may help to reduce uric acid levels in the blood. Cherries may be particularly useful to include in the diet, as they have also been found to reduce levels of uric acid in the blood.
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A Good Diet For Gout Should Not Include Soft Drinks Or Fruit Juice
Added sugar is a big problem in the modern diet.
Generally speaking, the sugar that is added to our food and drink products are 50% glucose and 50% fructose.
While glucose molecules are metabolised in the cell, fructose is metabolised in the liver. Further explanation is out of the scope of this article, but they behave very differently in the body.
Fructose intake, and not glucose intake, is strongly linked with gout.
Soft drinks and fruit juices tend to have the greatest amount of added sugar, and therefore the greatest amount of added fructose.
In fact, gout occurrence in the US has risen in line with fructose consumption since 1970 .
In a large study of over 46,000 men, researches found that two or more sugar-sweetened soft drinks a day was associated with an 85% increased risk of gout .
The largest consumers of sugar-sweetened soft drinks actually had a risk of gout comparable to the risk seen with three to five servings of alcohol.
Unfortunately the researchers did not account for family history of gout, which may or may not have changed their findings somewhat.
The strange thing out of all this, however, is that soft drinks dont typically contain purines.
Fructose is thought to be the culprit linking added sugars with gout. It appears to share the same mechanism as alcohol: fructose accelerates the breakdown of purine-containing nucleotides like ATP. This in turn drives up uric acid levels 90120-5/abstract” rel=”nofollow”> 13, 14, 15).
How Should I Buy My Eggs
The best way to buy your eggs is from a farm if possible. Speak to the farmer and find out how the chickens were raised and fed. The best quality eggs are the ones that are pasture-raised or pastured but you may even see terms like free-range or cage-free on the packaging. What this means is that the chickens were raised outdoors in a pasture setting.
These are by far the best tasting and nutritionally rich eggs you can eat! I remember when I was 8 years old and I visited my grand-mothers village in Cephalonia, population of 22. She showed me the entire process of a chicken carrying her eggs and we use to visit her nest everyday to check up on her until she laid them until the time was right for the chicks to come out! Wow!
What an experience to see 12 chicks running around my grand-mothers garden and what a taste those eggs had compared to the junk you get at the supermarket. Hard-boiled eggs should be part of a gout diet. Personally I love adding them in my salad for supper or cutting them up in slices adding them to a sandwich. Make sure to eat a pair of hard-boiled eggs at least once a week.
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The Effect Of Eggs On Your Uric Acid Levels
Gout is a common and painful form of arthritis that develops when there is an excessive amount of uric acid in the body. Sufferers will find that the best option for management and treatment of gout is through dietary and lifestyle changes. When considering diet, sufferers are often encouraged to stay away from certain proteins due to their high level of purines. Purines are a compound that when metabolized by the body turn into uric acid. By avoiding high purine proteins, you reduce the risk of contributing to the already high level of uric acid.
Eggs are a popular form of protein, breakfast food and an absolute favorite in the kitchen. Fortunately, eggs are also low in purines which is good news for those dealing with gout. This means that through moderate consumption eggs can have little to no effect on your uric acid levels. In addition, eggs contain omega-3 fatty acids, powerful anti-inflammatory substance that can help provide relief from gout attacks.
As a popular form of protein eggs are a great replacements for meals that would otherwise have high purine proteins. Itâs important to remember that moderation is an important part of your lifestyle change when combatting gout, so while eggs are on the âok-to-consumeâ list itâs best to eat only 1 to 6 eggs a week.