Gout is a painful form of arthritis caused by a buildup of uric acid crystals in the joints. This happens when your body breaks down substances called purines, which are found naturally in many foods. While medication is often necessary to manage gout, dietary changes can significantly help reduce flare-ups and manage symptoms.
Here’s a list of foods that should generally be avoided or limited if you have gout, as they are high in purines or can increase uric acid levels:
Very High-Purine Foods (Limit or Avoid):
- Organ Meats: Liver, kidney, sweetbreads, brains, tripe, and other glandular meats.
- Certain Seafood: Anchovies, sardines, herring, mackerel, scallops, mussels, codfish, and trout. Some sources also include shrimp, lobster, and crab as foods to limit.
- Game Meats: Goose, veal, venison, and other wild game.
- Yeast and Yeast Extracts: Such as Marmite, Bovril, and some gravies.
- Alcohol: Especially beer and distilled spirits (vodka, whiskey). While wine in moderation might be less problematic for some, it’s generally best to limit all alcohol during attacks and keep overall intake low.
High-Fructose Foods and Sugary Drinks (Limit or Avoid):
- Sugary drinks: Sodas, fruit juices (even 100% fruit juice, due to natural fructose), and other beverages sweetened with high-fructose corn syrup or large amounts of sugar.
- Foods with high-fructose corn syrup: Many processed foods, cereals, baked goods, candy, and some salad dressings and canned soups.
- Excessive sweets and desserts: Cakes, cookies, pastries, etc., due to their sugar content.
Moderate-Purine Foods (Limit Serving Sizes):
- Red Meats: Beef, lamb, pork, and bacon. Limit serving sizes to 2-3 ounces (60-90 grams) per day.
- Poultry: Turkey can be high in purines, especially processed deli turkey. Other poultry like chicken is generally better but still consume in moderation.
- Other Fish: While some fish are very high in purines, others like tuna and salmon, while still containing purines, offer heart benefits. They can be consumed in small, moderate amounts, as the health benefits may outweigh the risks for some individuals.
Other Considerations:
- Gravy and meat sauces: These are often made from high-purine meats.
- Processed foods: Many processed foods contain added sugars (including high-fructose corn syrup) and unhealthy fats.
- High-fat dairy products: While low-fat dairy can be beneficial, some high-fat varieties may contribute to elevated uric acid levels.
Important Notes:
- Individual triggers vary: While this list provides general guidelines, some people may find certain foods trigger their gout even if they’re not typically high in purines (e.g., strawberries, oranges, tomatoes, nuts).
- Overall healthy diet: Focusing on a diet rich in fruits, vegetables, whole grains, and lean protein (including low-fat dairy and plant-based proteins like legumes) is crucial for managing gout and overall health.
- Hydration: Drinking plenty of water helps your body excrete uric acid.
- Weight management: Being overweight can increase gout risk. Losing weight, even without a strict purine-restricted diet, can help lower uric acid levels.
- Consult your doctor or a dietitian: They can provide personalized dietary advice based on your specific health needs and medical history. While diet can help, it’s often not enough to fully control gout and medication may be necessary.