May 22nd is National Gout Awareness Day.
Pop Quiz: What is Gout?
that…
- Common nickname for golden trout
- Trendy lip plumping serum
- A parody of Weird Al Yankovic’s iconic ’80s banger “Shout”
- A disease caused by high uric acid concentration in the blood
Unfortunately the answer is D.
Gout is a type of inflammatory arthritis that causes pain and swelling in the joints. This occurs when high levels of uric acid build up in the blood, forming sharp, needle-like crystals called nodules in and around joints. Yes, it is as painful as it sounds.
Gout is more common in men than women, but cases of gout have more than doubled in women over the past 20 years. Although research is ongoing into why this is, we do know that certain lifestyle factors, including what you eat and drink, can help manage uric acid levels in the blood, lower your risk of flares, and even stop flares from occurring.
Read: What you need to know about gout in women >>
How diet affects gout
The body produces uric acid after breaking down chemicals called purines.
Purines, which are produced in the body and also found in some foods and drinks, are broken down into uric acid and then excreted from the body in the urine.
Gout can occur when the body produces too many purines, which leads to too much uric acid, when the kidneys do not function well enough to remove uric acid, or a combination of both.
This is where the meal comes into play. Foods and drinks high in purines can increase the amount of uric acid in your body, making it harder for your body to get rid of it and increasing the risk of it accumulating.
Foods to avoid when you have gout
Purines are generally highest in animal products and beer.
Foods and drinks to limit and/or avoid if you have gout include:
- Organ meat: Sorry, liver and onion lovers. Organ meats, including tongue, kidneys and sweetbreads, are very high in purines and should be avoided.
- Red meat: Beef, lamb, and pork are high in purines, so if you have gout, it is recommended to eat meat occasionally as a snack.
- Some seafood: Certain types of seafood have higher purine content than others. Top Attackers: Mussels, scallops, trout, tuna, anchovies, sardines, shrimp, and lobster.
- alcohol: Drinking any type of alcohol, especially beer, increases uric acid production and slows kidney function, which can cause uric acid to build up and increase your risk of flares.
- Sugary foods and drinks: Sugar and high-fructose corn syrup, found in many foods and beverages (such as soda, fruit juice, cereal, and desserts), promote uric acid production.
What should I eat when I have gout?
There are foods that can help lower uric acid, reduce inflammation, and prevent gout attacks. Overall, this means eating more plant-based foods as part of a healthy lifestyle.
Foods low in purines may include:
- Non-meat proteins such as tofu
- Low-fat and non-dairy
- Lean protein, such as chicken (moderate amount)
- Nuts, nut butters, and whole grains
Foods rich in vitamin C help lower uric acid levels and prevent gout attacks. Fruits such as grapefruit, oranges, pineapple, kiwi, strawberries, and peppers are all good choices that are high in vitamin C but low in fructose.
And speaking of fruits, tart cherries and tart cherry juice contain antioxidants that have anti-inflammatory properties and may lower your risk of developing gout.
Your Dietary Choices Can Make a Difference
The body naturally produces most uric acid in the blood, but what you eat and drink can play an important role in managing gout attacks. A recent study found that eating a plant-based diet that emphasizes plant-based proteins, such as legumes, nuts, seeds, and whole grains, lowered uric acid more than a diet low in carbohydrates or unsaturated fats.
If you suffer from gout, talk to your health care provider about finding an eating plan to help prevent painful flare-ups and maintain your uric acid levels.
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