Gout is an extremely painful form of arthritis caused by a buildup of uric acid in the system. It's most common in overweight men over age 40. Losing weight, eating right, reducing the amount of alcohol in your diet and drinking plenty of water help reduce uric acid levels, decreasing the frequency and intensity of flare-ups. The recommended diet for gout is low in purine-rich foods (purine is a protein byproduct) and high in anti-inflammatory foods, such as omega-3 fats, berries and cherries.
Uric Acid Metabolism
Uric acid is a normal part of metabolism, made by our bodies when purines are broken down (a byproduct of protein foods). Usually, uric acid is dissolved in the blood, filtered by the kidneys and excreted from the body through urine. Those suffering from gout either produce too much uric acid or are unable to efficiently excrete it. Over time, uric acid condenses and forms sharp crystals around joints, resulting in inflammation and severe pain. Attacks come and go but may last for weeks. Deposits of these crystals (tolphi) build up around joints and cartilage, increasing in size over time. Long-term results may be crippled joints and the development of uric acid kidney stones. Drug therapy and lifestyle modifications are beneficial for decreasing attacks.
Control Your Weight
Obese people have higher levels of uric acid in the bloodstream. Thus, staying in a healthy weight range offers protection against gout. Interestingly, even a slight weight gain (six to 10 lbs.) in early adulthood increases the risk of developing gout. Those who are able to control their weight typically eat a calorie-controlled diet that's low in total and saturated fats.
Avoid Purine-Rich Foods
Eliminate foods that are high in purines. These are typically protein-rich foods, but there are other foods and beverages that contain significant amounts of purines. Doing this helps prevent severe symptoms and may enhance the effectiveness of drug therapy. Foods to be avoided on a low-purine diet include: organ meats (liver, kidney and sweetbreads), sardines, anchovies, mackerel, canned fish, mussels, beef, pork roast, chocolate, beer, red wine and beans. Foods that offer a moderate amount of purines (eat less of these foods) include: peas, legumes, oatmeal, spinach, asparagus, mushrooms and luncheon meats.
Beverages
Drink alcohol in moderation. It can worsen gout in two ways. Alcohol increases the body's production of uric acid, and it impairs the kidney's ability to excrete the uric acid. Heavy red wines have the highest purine content. Drinking water, on the other hand, helps flush the kidneys and dilutes the uric acid in the bloodstream. Juices count as well. Aim for at least 10 cups daily. If you want to drink juice, choose black or tart cherry juice and/or pomegranate juice. Both of these contain phytonutrients (disease-fighting plant compounds) that are anti-inflammatory. Water them down to decrease sugar content. Try drinking non-fat milk as well. Non-fat milk (and low-fat yogurt) have health benefits that include decreasing elevated uric acid levels in the bloodstream.
Eat More Anti-Inflammatory Foods
Consume healthy fats, especially omega-3 fats, in moderation. This essential fatty acid has anti-inflammatory benefits. Choose vegan sources of omega-3 fats such as walnuts, flaxseeds, and flax and canola oil. Cherries and other dark red/blue berries are rich in compounds that protect collagen from being destroyed (an effect of gout). These berries contain an antioxidant flavonoid chemical group known as anthocyanins (that give them their bluish-red hue). Anthocyanins fight inflammation, characteristic of any type of arthritis. Tart cherries are also rich in one powerful antioxidant known as quercetin. Quercetin acts as an anti-inflammatory agent as well. Eating blueberries, strawberries and especially cherries daily may alleviate pain because of their powerful anti-inflammatory properties.
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