Watch (G)out!
When uric acid builds up and forms crystals around your joints, it can lead to swelling and sudden bouts of pain, a condition known better as gout. Unfortunately, those living with this condition will need to make abrupt changes to their diet to manage and prevent future flare-ups, even if changing what's on your plate isn't always a cure-all. Even then, certain foods and drinks can raise uric acid levels or make those painful episodes more likely, so it's better to chat with a doctor about what you can and can't eat.
1. Organ Meats
Are you a fan of organ meats, like liver? Well, you'll be disappointed to know that they're among the foods most commonly discouraged for people with gout. Since they're high in purines, they'll cause your body to break them down into uric acid.
2. Sardines
Sardines may be small, but they, too, are extremely high in purines. Eating them can trigger more frequent gout episodes, especially if they often make an appearance on your plate. If you're prone to recurring gout flare-ups, it's best to give these salty fishies up.
3. Anchovies
Like sardines, anchovies should also be limited when managing gout. Don't forget either that they can also turn up in places you don't always expect, such as in Caesar dressing, sauces, pizza, and other prepared foods, even if not as the main ingredient.
4. Shellfish
Shellfish, including mussels, shrimp, and lobster, vary in how much purines they contain, with some being particularly high. That's not to say you'll have to give up all forms of seafood, but portions and frequency matter, and so do your individual patterns. When in doubt, always chat with your doctor.
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5. Red Meat
A steak or burger every once in a while might not be too bad a thing, but you shouldn't be having red meat every meal. If you find that even limiting your intake of beef, pork, and lamb doesn't help, you might want to replace them with healthier options, like adding more beans, lentils, or low-fat dairy to your plate.
6. Processed Meats
Sorry, bacon lovers, but you'll need to give it up if you have gout. After all, many processed meats are a mix of animal-based purines and plenty of saturated fat and sodium, which means they're already not that healthy for you. If you want to add protein to your diet, stick to more nutritious varieties.
7. Sugary Soda
Though not a high-purine food, drinks sweetened with fructose (particularly high-fructose corn syrup) are still associated with higher uric acid levels, meaning they'll lead to a greater risk of gout flare-ups. There are lots of healthier beverages out there, so sticking to water or an unsweetened beverage is better for your body long-term.
8. Candy and Sugary Desserts
Speaking of sweets, cookies, candy, and other sugary foods can also contribute to increased uric acid production. Of course, that doesn't mean you'll need to swear off dessert forever, though it'll certainly help to make it an occasional treat instead.
9. Beer
Cracking open a cold one may be your favorite thing to do once the weekend starts, but beer—and alcohol in general—is associated with gout attacks. Drinking alcohol can additionally interfere with your body's ability to get rid of uric acid efficiently, so if you've been looking for a reason to cut down, take this as a cue.
10. Fruit Juice
Drinking fruit juice might sound healthier, and certainly better than the others we've mentioned on this half of the list, but they also provide a whopping amount of sugar with each sip. Instead of stripping away the valuable fiber, you're much better off munching on whole fruit.
Fortunately, while there are some foods you'll need to watch out for, there are still plenty of choices out there to enjoy. Here are 10 gout-friendly picks:
1. Low-Fat Yogurt
Low-fat dairy is a great protein choice if you're managing gout—they help your body remove uric acid through urine. Plus, there are lots of ways you can dress up low-fat yogurt, though you'll still want to double-check that you're not choosing flavored varieties that have a large amount of added sugar.
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2. Cherries
While the science behind it is still fuzzy, cherries are among some of the most recommended foods for managing gout flare-ups. Of course, you should always check with your doctor first to see if it's a good idea to add this fruit to your diet, but cherries may still be preferable to apples!
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3. Lentils
Contrary to what you might think, you don't have to avoid every food that naturally contains purines. In fact, plant proteins such as lentils don't seem to carry the same gout risk as purine-rich meats, but this can vary from person to person. At the very least, adding lentils to your bowl can help make your meals more filling.
4. Beans
Like lentils, legumes such as beans and chickpeas offer another practical way to reduce your reliance on red and processed meat. You might not want to load up your plate with them just yet, but they're typically easier on your body and provide plenty of protein while still being affordable and versatile.
5. Whole Grains
Oatmeal, brown rice, barley, whole-grain bread, and similar foods pack in complex carbohydrates without the sugar rush you'll find in many highly processed snacks. To make them even more effective, try pairing them with lots of veggies and a good amount of protein to balance out your meals.
6. Citrus Fruits
Oranges, grapefruit, and other citrus fruits don't just provide vitamin C, but also fiber and plenty of water when eaten whole. And since vitamin C may help lower uric acid, these fruits can be a good option for those managing gout. If you take any medications that interact with grapefruit, however, pick another fruit instead.
7. Leafy Greens
Though leafy greens naturally contain purines, research hasn't shown that high-purine vegetables raise gout risk in the same way high-purine animal foods can. That said, you'll still want to chat with your doctor about your specific needs and restrictions, though for most people, leafy greens can generally remain part of a varied diet.
8. Berries
Looking for other fruits to add to your gout-friendly list? You might be happy to know that strawberries, blueberries, and other berries are generally tolerated. Despite their sweetness, they provide fiber and vitamins that can fit naturally into breakfasts, snacks, and desserts.
9. Eggs
Not a fan of lentils and beans? Another way to add more protein to your plate is to make some eggs! They thankfully don't have the high purine levels associated with organ meats and certain seafood. Pair them with veggies or whole grains, and you've got yourself a filling, nutritious, gout-friendly meal.
10. Low-Fat Milk
Remember how we said low-fat dairy is a great choice for those with gout? Keeping that in mind, pour yourself a glass of low-fat or skim milk—it'll be a much better choice than reaching for soda or juice! Along with choosing supportive foods, remember that staying well-hydrated remains an important part of managing gout.
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