What Not to Eat for Gout: A Comprehensive Guide

Introduction

Gout is a form of arthritis caused by too much uric acid in the bloodstream. It typically affects the big toe, but it can also affect other joints, such as the knees and ankles. Gout is characterized by intense episodes of pain, swelling, and inflammation. While medications can help manage gout, diet changes are often recommended as well.

This article will explore what not to eat for gout and provide a comprehensive guide to gout-safe foods. We’ll also discuss how to follow a gout-friendly diet to help manage symptoms.

10 Foods to Avoid if You Have Gout

If you have gout, there are certain foods you should avoid or limit in your diet. Here are 10 of the worst foods for gout sufferers.

High-Purine Animal Products

High-purine animal products, such as red meat, organ meats, and shellfish, should be limited or avoided due to their high purine content. Purines are compounds found in certain foods that are broken down into uric acid in the body. Uric acid is then excreted through urine, but if there is too much of it in the bloodstream, it can lead to gout.

Refined Sugars and Processed Foods

Processed foods and refined sugars can contribute to weight gain and an increased risk of gout. According to a 2013 study, consuming sugar-sweetened beverages was associated with a higher risk of gout in men. Therefore, it’s best to limit these types of foods if you have gout.

Alcoholic Beverages

Alcoholic beverages, especially beer, can increase uric acid levels and worsen gout symptoms. In a 2012 study, researchers found that alcohol consumption was linked to an increased risk of gout in both men and women.

Foods with Added Fructose

Foods with added fructose, such as candy, baked goods, and soft drinks, should be avoided or limited. Fructose has been linked to an increased risk of gout, according to a 2015 study. However, naturally occurring fructose, such as that found in fruits, does not appear to increase the risk.

Soda and Other Sweetened Drinks

Sugary drinks, including soda and energy drinks, should be avoided if you have gout. A 2015 study found that drinking one or more sugary drinks per day was associated with an increased risk of gout in both men and women.

High-Fat Dairy Products

High-fat dairy products, such as cheese and whole milk, should be limited or avoided if you have gout. A 2016 study found that eating high-fat dairy products was associated with an increased risk of gout in men and women.

Certain Fruits and Vegetables

Fruits and vegetables that are high in purines, such as asparagus and spinach, should be limited or avoided. These foods may increase uric acid levels and trigger gout symptoms.

Nuts and Seeds

Nuts and seeds contain purines, so they should be limited if you have gout. However, some nuts and seeds, such as almonds and pumpkin seeds, are low in purines and can be eaten in moderation.

How to Follow a Gout-Friendly Diet

In addition to avoiding certain foods, there are several ways to follow a gout-friendly diet. Here are four tips to keep in mind.

Eat Plenty of Healthy Fats

Healthy fats, such as olive oil and avocados, can help reduce inflammation and lower uric acid levels. Aim to get at least 20–30% of your daily calories from healthy fats.

Increase Your Intake of Fiber

Fiber helps reduce inflammation and can improve gut health. Aim to consume 25–38 grams of fiber per day from sources such as fruits, vegetables, and whole grains.

Limit Protein Intake

Protein should be limited if you have gout. Aim to get 10–15% of your daily calories from protein, focusing on plant-based proteins such as beans, lentils, and tofu.

Drink Plenty of Water

Staying hydrated is important for managing gout symptoms. Aim to drink six to eight 8-ounce glasses of water per day.

The Worst Foods for Gout Sufferers

In addition to the foods mentioned above, there are several other foods that should be avoided if you have gout. These include:

Organ Meats

Organ meats, such as liver and kidneys, are very high in purines and should be avoided.

Anchovies

Anchovies are small, salty fish that are high in purines and should be avoided.

Sardines

Sardines are small, oily fish that are also high in purines and should be avoided.

Gravies

Gravies are made from animal products and are high in purines. They should be avoided.

Yeast Extracts

Yeast extracts, such as Marmite, are high in purines and should be avoided.

Eating Right to Manage Gout Symptoms

In addition to avoiding certain foods, there are several other dietary strategies that can help manage gout symptoms. Here are five tips to keep in mind.

Reduce Your Intake of Purines

Limiting purine-rich foods, such as red meat and organ meats, can help reduce uric acid levels and manage gout symptoms.

Get Enough Vitamin C

Vitamin C helps reduce uric acid levels and can improve gout symptoms. Aim to get at least 75–90 milligrams per day from sources such as citrus fruits, bell peppers, and broccoli.

Avoid Foods High in Oxalates

Oxalates can increase uric acid levels, so it’s best to avoid foods that are high in oxalates, such as spinach and rhubarb.

Eat More Plant-Based Foods

Eating a diet that’s rich in plant-based foods can help reduce inflammation and manage gout symptoms. Aim to fill half of your plate with fruits and vegetables at each meal.

A Comprehensive Guide to Gout-Safe Foods

In addition to avoiding certain foods, there are many gout-safe foods that can be included in a gout-friendly diet. Here are five of the best foods for gout sufferers.

Whole Grains

Whole grains, such as oats, brown rice, and quinoa, are packed with fiber and can help reduce inflammation. Aim to get at least three servings per day.

Dairy Alternatives

Dairy alternatives, such as almond milk and coconut yogurt, are lower in fat and free of purines. Aim to get two servings per day.

Lean Proteins

Lean proteins, such as chicken, turkey, and eggs, are low in purines and can be enjoyed in moderation. Aim to get two to three servings per day.

Legumes

Legumes, such as beans and lentils, are rich in fiber and plant-based proteins. Aim to get at least two servings per day.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Aim to get at least five servings per day.

Conclusion

Gout is a type of arthritis that can be managed with dietary changes. To help manage gout symptoms, it’s important to avoid certain foods, such as high-purine animal products, refined sugars, and alcoholic beverages. It’s also important to follow a gout-friendly diet that includes plenty of healthy fats, fiber, and lean proteins. By following these guidelines, you can help reduce inflammation and manage gout symptoms.