Gout, a type of arthritis, can cause sharp pains in your joints.
Eating the right foods can help people with gout ward off sudden and painful gout “attacks”. Take the offense by firstly, excluding certain foods from your diet and secondly, by eating more food that will help keep the pain at bay.
What is gout?
Gout, a type of arthritis, causes sharp pains, swelling, and inflammation in joints. People suffering from gout, experience unforeseen and painful “attacks”.
These attacks happen when there is too much uric acid in your blood. Uric acid is a waste product made by your body when it digests food. When your uric acid levels are high, crystals amass in your joints. This triggers intense pain.
The connection between gout and diet
Foods high in purines raise uric acid levels in your body. Purines are naturally found in many foods. When your body digests purines it produces uric acid as a by-product.
The body can naturally rid itself of uric acid but people who have gout, struggle to do so. Fortunately, you can fend off gout attacks by taking medication and following a low-purine diet.
A diet that restricts foods that is high in purines will help keep uric acid levels in check. Interestingly, there are some exceptions as vegetables are high in purines but do not raise your uric acid levels. Foods with high fructose levels and sugar-sweetened beverages do not have high purine levels but can increase uric acid in your body.
Foods to avoid if you have gout
To avoid gout attacks, avoid high-purine foods. These are foods that contain more than 200 mg of purines per 100 grams. You should also avoid high-fructose foods.
You should stay away from these types of food:
- Beer and grain liquors (like vodka and whiskey)
- Red meat, lamb, and pork
- Organ meats such as liver, kidneys, and glandular meats like the thymus or pancreas
- Seafood, especially shellfish like shrimp, lobster, mussels, anchovies, and sardines
- High-fructose products like soda and some juices, cereal, ice cream, candy, and fast food
Additionally, refined carbs like white bread, cakes, and cookies are low in nutrients and may raise your uric acid levels. It is best to avoid refined carbs.
Best foods to enjoy if you have gout
Luckily there are plenty of low-purine foods you can enjoy. Your meals can still be flavourful and varied. Foods are considered low-purine when they have less than 100 mg of purines per 100 grams.
You’ll want to go for low-purine options like:
- Low-fat and non-dairy fat products, such as yogurt and skim milk
- Fresh fruits: All fruits can be eaten and cherries are especially recommended as they help remove acidic acid from the body.
- Nuts, peanut butter, and grains
- Fat and oil
- Potatoes, rice, bread, and pasta
- Eggs (in moderation)
- Meats like fish, chicken, and red meat are fine in moderation.
- Vegetables: You may see veggies like spinach and asparagus on the high-purine list, but studies show they don’t raise your risk of gout or gout attacks.
- Beverages: Coffee, tea and green tea.
Additionally, a vitamin C supplement might lower your uric acid levels. Some research has shown that vitamin C aids your kidneys in removing uric acid. Studies about the effect of vitamin C on gout are still relatively new, and no strong conclusions can be drawn yet.
Takeaway
An excess amount of uric acid causes gout attacks. Uric acid is a waste product produced when your body digests purines. To curb gout attacks, you should avoid eating high-purine foods. Although there are lots of food that are high in purines, low-purine meals can still be flavourful and varied.
