Which Foods Should You Avoid When You Have Gout
Purines are compounds that are found in specific food and drink and they change to uric acid in the body. Most meat and seafood are high in purine and can increase uric acid levels in the body. These therefore should be limited during episodes of a gout attack and portion size should be reduced. Common examples of foods high in purine include anchovies, sardines, offal foods such as liver, kidney, sweetbreads, game, goose, minced meat, mussels, partridge, roe, scallops, herring, gravies, stock cubes and meat and yeast extracts.
Food To Have If You Have Gout
Though a gout-friendly diet does eliminate many foods, but there are still many low-purine foods that you can continue to have when you have gout. Foods are considered to be low in purine if they contain less than 100 mg of purines per 100 grams .
Here are some low-purine foods that are considered to be safe for people who have gout.
- All types of fruits are usually considered to be fine for people with gout. Cherries are even said to help prevent flare-ups as they help reduce inflammation and lower uric acid levels in the bloodstream.
- All vegetables can be had, including peas, potatoes, eggplants, mushrooms, and dark leafy green vegetables.
- All legumes can be had, including soybeans, beans, lentils, and tofu.
- All nuts and seeds.
- All dairy products are safe, but taking low-fat dairy products is known to be especially beneficial.
- Whole grains like brown rice, barley, and oats.
- Plant-based oils like coconut, olive, canola, and flaxseed oils.
- Beverages like tea, coffee, and green tea.
Can I Drink Alcohol
Drinking alcohol can increase your risk of a gout attack as it can raise the level of uric acid in your blood. While it is possible to control gout attacks without completely cutting out alcohol, try to reduce the amount of alcohol you drink and avoid binge drinking . Talk to your doctor or read the Australian government guidelines on recommended alcohol intake.
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Vitamin C Loaded Foods
Foods to eat with gout list ends with vitamin C loaded options. Some examples include grapefruit, oranges, and also red peppers. But, dont forget about broccoli. It is loaded with this vitamin as well. Some will say that the same perk can be obtained from vitamin C supplements. Yes, this is possible, but too much of it will actually spike up the uric acid. Try to be careful and consume vitamin C loaded foods rather than taking the supplements. On average, a person who consumes 1500mg of vitamin C daily has almost 50% lower risk from a flare!
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These were the best foods to eat with gout. You will get various benefits and perks, there are no complications and you can consume any of the foods as much as you like. Ideally, you will create a diet plan that matches your needs the best. This will have a positive effect on your life, decrease, or even completely eliminate gout attacks. Dont forget that there is a second part of this story. There are foods which must be avoided at all costs.
Do I Need To Stop Eating Meat If I Have Gout
No, but practice moderation, Dr. Burg reiterates. Avoid organ meats such as liver because they have higher levels of purines, which can cause flare-ups. Moderate intake of lean meats such as chicken and turkey should not affect your condition. Seafood such as shrimp and lobster tends to be higher in purines, though, so dont make it a regular part of your diet.
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Dietary Causes Of Gout And Gouty Arthritis
Most people with gout will still need medication even if they follow a diet for gout.
Dietary changes alone can lower your uric acid levels by up to 15 percent, according to the Institute for Quality and Efficiency in Health Care , an independent scientific institute that evaluates the benefits and harms of medical interventions.
Its not necessary to avoid all high-purine foods if you have gout. Studies have shown that purine-rich vegetables dont trigger gout. And certain high-purine foods can be a good source of lean protein to incorporate into your diet.
Purine-rich vegetarian foods to include in your diet are:
- Alcoholic beverages, especially beer, whiskey, gin, vodka, or rum
- Sugary drinks, including sodas, juices, energy drinks
- Coffee and other caffeinated beverages. While some studies show that caffeine can actually protect against gout pain, others find that sudden spikes in caffeine intake can trigger a gout attack.
What Increases Your Chances For Gout
The following make it more likely that you will develop hyperuricemia, which causes gout:
- Being male
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Should I Cut Out Purine
There is very little scientific proof that avoiding the purine-rich foods listed above can successfully reduce gout attacks. You may miss out on important nutrients and vitamins by completely cutting these foods from your diet.
If you notice certain foods trigger your gout attacks, you may benefit from cutting down the amounts of those foods in your diet. However not all purine-rich foods are thought to cause gout. For example, a number of vegetables are also rich in purines but appear less likely to cause gout than diets containing meat and shellfish.
Dairy foods, which can contain purines, actually appear to lower the risk of gout. For most people with gout, a healthy balanced diet is all that is needed, alongside medicines to reduce uric acid levels. Most people taking medicines to reduce uric acid levels find they can still eat purine-rich foods without attacks of gout by being careful with the quantity they eat.
Alcohol Is The Biggest Risk Factor For Gout
It is well-established that frequent alcohol intake dramatically increases risk of gout .
The Framingham Heart Study of over 4,500 participants provides some perspective.
Researchers found that regular alcohol use was associated with three times greater risk of gout in women compared to those who have less than 2 standard drinks per week. For men, regular drinkers had double the risk of non-drinkers .
Beer seems to be the worst, followed by hard liquors such as spirits. Interestingly, moderate wine consumption is not linked with any risk .
The reason why alcohol increases uric acid levels is still not well-understood. Some forms, particularly beer, can be high in purines but they are certainly not the richest source of purines in our diet.
Additional theories propose that excessive alcohol may also reduce the bodys ability to excrete uric acid. Others state that alcohol especially beer increases the chemical breakdown of purine-containing ATP nucleotides, which is a precursor of uric acid production .
Summary: Regular alcohol intake severely raises uric acid levels in the blood. It doubles, if not triples your risk of gout.
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Plenty Of Starchy Carbohydrates
These may include rice, potatoes, pasta, bread, couscous, quinoa, barley or oats, and should be included at each meal time. These foods contain only small amounts of purines, so these along with fruit and vegetables should make up the basis of your meals. Wholegrain varieties are better choices as they contain more fibre and nutrients.
Are Some Types Of Alcohol Better Than Others
It seems that gout attacks are more common in beer and spirits drinkers than in people who drink wine. Many beers contain large amounts of purines, which can lead to elevated uric acid levels in the blood. However, there is no scientific proof that only certain types of alcoholic drinks can lead to gout attacks.
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Soups Broths And Gravies
Meat-based soups, broths, and gravies could be a double-whammy for people with gout, Stefanski says. That’s due to their high sodium content and purines.
These types of foods might not be totally off-limits, however. Instead, swap meat-heavy soup and broth for veggie-heavy options. A hearty lentil soup with antioxidant-rich veggies is lower in purines and can help lower inflammation.
But what about that Thanksgiving gravy? Try this delicious mushroom-based gravy to pour over your mashed potatoes.
Contrary to popular belief, mushrooms are actually OK to eat if you have gout. Keep reading to find out why.
Avoid Sweets And Sodas
Unlike fruit with its natural sugar, artificial sugars are widely recognized as gout flare dangers. Consuming too many sugary sodas has been found to provoke attacks, but no association has been found with artificially sweetened sodas. Other foods loaded with high-fructose corn syrup can also bring on gout pain.
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How Does Food Affect Gout
If you have gout, certain foods may trigger an attack by raising your uric acid levels.
Trigger foods are commonly high in purines, a substance found naturally in foods. When you digest purines, your body makes uric acid as a waste product .
This is not a concern for healthy people, as they efficiently remove excess uric acid from the body.
However, people with gout cant efficiently remove excess uric acid. Thus, a high-purine diet may let uric acid accumulate and cause a gout attack (
However, there is one exception to this rule. Research shows that high-purine vegetables do not trigger gout attacks .
And interestingly, fructose and sugar-sweetened beverages can increase the risk of gout and gout attacks, even though theyre not purine-rich (
For instance, a study including over 125,000 participants found that people who consumed the most fructose had a 62% higher risk of developing gout .
Summary: Foods can either raise or lower your uric acid levels, depending on their purine content. However, fructose can raise your uric acid levels even though it is not purine-rich.
Organ Meats Are Extremely High In Purines And Should Also Be Avoided
Organ meats, known as Offal, contain by far the most purines of any food in the human diet.
The most common forms of offal in the Western diet include liver , brain, heart, kidneys, and a mixture called Pâté.
Purine Content of Food :
Consider that values listed are per 100 grams, so portion sizes must be taken into account Meat portions we eat tend to be heaviest.
Previous studies have not differentiated between intake of conventional meat and offal, so recommendations have to be the same. Given the strong link between meat intake and gout which is based on purine content alone offal should definitely be avoided too.
Somewhat contradictory to the purine-gout theory, consumption of purine-rich vegetables is not associated with an increased risk of gout .
Researchers speculate this could be due to a lower bioavailability of purines in vegetabes, as well as other nutrients which may offset the harmful effects of their purines.
Summary: Organ meats are some of the highest purine foods and should be completely avoided if you suffer gout attacks.
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Why Do People Get Gout
Gout is a type of arthritis causing pain and swelling in the joints. The symptoms usually occur as flares lasting for a week or two and then go away. Gout flares usually start in the big toe or a lower limb.
The disease happens when the body has high levels of a substance called uric acid or urate. When high levels of uric acid build up, the needle-shaped urate crystals form in and around the joints. This causes inflammation and arthritis of the affected joint. Many people with high serum uric acid, however, may not develop gout.
Some factors may increase a persons risk for gout, including
- Male gender
Gout is a lifelong disease and cannot be cured. The disease, however, is one of the most controllable forms of arthritis. It can be effectively managed with early diagnosis, medications and lifestyle changes.
What Is Uric Acid
Uric acid is a waste byproduct of purine breakdown in the body. Purines are naturally produced in the body, as well as found in some foods. As purines are broken down, uric acid is created. Normally uric acid is either reabsorbed in the body or excreted via the urine and feces.
When there are more purines in the body than it can process, uric acid builds up in the bloodstream. This is called hyperuricemia. Hyperuricemia can cause gout and/or kidney stones in some people, while others have no signs or symptoms at all.
Treatment for gout often includes medications, diet modification, and lifestyle changes, such as managing weight and quitting smoking. The foods you eat can have a direct impact on gout flares.
During a gout attack, modifying your diet may help decrease the length of the flare. Continuing to follow a gout-friendly diet, specifically a low-purine diet, may help prevent the risk of future gout attacks up to five fold.
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Be Choosy About Carbs
Carbs can be helpful or harmful to your gout health. The most helpful carbs are found in whole grains, fruits, vegetables, and legumes. Sweet potatoes, beans, apples, and popcorn can all be served in wholesome and delicious ways as part of a healthy gout diet.
Other carbs come as natural and refined sugars. Candy, sports drinks, some breakfast cereal, and some pasta sauces all contribute to dietary sugar from unhealthy carbs.
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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Best Diet For Gout: What To Eat What To Avoid
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Gout is a type of arthritis, an inflammatory condition of the joints. It affects an estimated 8.3 million people in the US alone (
Fortunately, gout can be controlled with medications, a gout-friendly diet and lifestyle changes.
This article reviews the best diet for gout and what foods to avoid, backed by research.
What Foods Should You Eat
Although a gout-friendly diet eliminates many foods, there are still plenty of low-purine foods you can enjoy.
Foods are considered low-purine when they have less than 100 mg of purines per 3.5 ounces .
Here are some low-purine foods that are generally safe for people with gout (20,
- Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation (
- Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants and dark green leafy vegetables.
- Legumes: All legumes are fine, including lentils, beans, soybeans and tofu.
- Nuts: All nuts and seeds.
- Whole grains: These include oats, brown rice and barley.
- Dairy products: All dairy is safe, but low-fat dairy appears to be especially beneficial (
- Beverages:Coffee, tea and green tea.
- Herbs and spices: All herbs and spices.
- Plant-based oils: Including canola, coconut, olive and flax oils.
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What Other Guidelines Should I Follow
- Increase liquid intake. Drink 8 to 16 cups of liquid each day. At least half of the liquid you drink should be water. Liquid can help your body get rid of extra uric acid.
- Limit or avoid alcohol. Alcohol increases your risk of a gout attack. Beer contains a high amount of purine.
- Maintain a healthy weight. If you are overweight, you should lose weight slowly. Weight loss can help decrease the amount of stress on your joints. Regular exercise can help you lose weight if you are overweight, or maintain your weight if you are at a normal weight. Talk to your healthcare provider before you begin an exercise program.
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.
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