What to eat if you have gout?

Gout is a form of arthritis that can be extremely painful. It occurs when there is too much uric acid in the blood, which can lead to the formation of crystals in the joints (ouch!). These crystals cause inflammation, pain and stiffness in the affected joint.

One way to help manage gout symptoms is by making changes to your diet. By avoiding certain foods and choosing others, you can help reduce your risk of gout attacks and ease symptoms if they do occur.

So what should you eat if you have gout? Let’s take a look!

High-Purine Foods: Avoid or Limit

Purines are substances found naturally in some foods. When broken down by the body, purines produce uric acid as a waste product (not cool).

If you have gout or are at risk for it, it’s important to avoid or limit high-purine foods as they can increase uric acid levels in the blood (big no-no).

Here are some examples of high-purine foods:

  • Red meat (beef, lamb)
  • Organ meats (liver, kidney)
  • Seafood (anchovies, sardines)
  • Game meat (venison)
  • Beer
  • Sweetbreads

That being said…I know giving up beer might feel like losing an old friend (sigh) but trust me on this one – it’ll be worth it!

Low-Purine Foods: Stock Up On These

On the flip side…there’s good news! There are plenty of low-purine options available that you can stock up on without guilt!

Here are some examples of low-purine foods:

Fruits Vegetables
Cherries Kale
Berries Spinach
Grapes Cauliflower
Oranges Broccoli
Pineapple Cabbage
protein sources dairy and grains
Tofu Low-fat yogurt
Eggs (in moderation) Whole grains (e.g. brown rice, oats)
Nuts & seeds:ie walnuts, chia seeds! for omega3&6 boosts👍🏾

Pro-tip: Sprinkle some flaxseeds on anything and it instantly becomes healthier (you’re welcome).

Hydration is Key

Staying hydrated helps flush out excess uric acid from your body, which can help prevent gout attacks. Keep a water bottle with you at all times (hydration station!).

Try drinking at least 8 cups of water per day to stay properly hydrated. If plain water isn’t really your thing (I get it…sometimes ice just doesn’t cut it) try adding slices of lemon or cucumber to add flavor!

You could also consider herbal teas such as chamomile tea as an alternative – this not only hydrates you but may also have anti-inflammatory properties (score!).

Alcohol: Can You Have Any?

Good news/bad news situation folks (sit tight):

While the general rule of thumb for gout sufferers is to avoid alcohol altogether….there are some types that are lower in purines and may be okay in moderation PLUS life must still continue soooooo….

Here’s a list of alcoholic beverages that are relatively low in purines:

  • Vodka
  • Gin
  • Tequila
    (But let’s focus on why gin should never be paired with sweet potato pie…) 💩💩

Weight Loss Helps!

Losing weight can help reduce your risk of gout by lowering levels of uric acid in the blood. This does NOT mean you need to lose weight (this is a judgement-free zone). Even losing as little as 10 pounds can make a difference!

Remember: small victories lead to BIG success!

In Summary

If you suffer from gout, certain foods and drinks should be avoided while others may help ease symptoms.

Stick to low-purine foods like fruits, vegetables, and whole grains (Yum!), stay hydrated by drinking plenty of water or herbal teas, consider adding flaxseeds into your diet (sprinkle here… sprinkle there).

Balance is key so it’s okay to indulge in the occasional alcoholic beverage… especially when it comes with good company..and on that note I am thirsty – going for some water🤪😂
Until next time…Stay hydrated folks!!!

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