Gout is a type of arthritis that is characterized by particularly severe joint pain. The pain occurs when there is too much uric acid in the blood and it forms crystals. These crystals in and around the joints, causing discomfort.
Uric acid is formed when purines break down. They are found naturally in our bodies, but they are also found in some foods. Dietary changes won’t cure gout, but they can help reduce the risk of new attacks and slow down joint damage.
It is important to remember that you cannot stop taking medications to lower uric acid levels when changing your diet – everything must work together.
How to Eat to Control Gout
To reduce your risk of seizures, it is important to follow three goals:
- maintain a healthy weight;
- develop healthy eating habits;
- eat fewer foods with purines.
The gout diet is similar to other healthy diets such as the Mediterranean or Dash diet .
Here are the rules you need to follow.
Eat more complex carbohydrates
They are found in fruits and berries, especially apples, peaches, cherries and melons. And also in vegetables and whole grain products.
Studies that vegetables high in purines do not increase the risk of gout. These include green peas, asparagus and spinach. But juices, even without added sugar, are best consumed less often.
Avoid saturated fats
Reduce your intake of fats that are most often solid at room temperature, such as red meat, poultry skin, and high-fat dairy products.
Choose lean protein sources
These can include meat and poultry, low-fat dairy products and legumes (beans, chickpeas and lentils).
Drink enough water
This is important for maintaining metabolism. There is no specific amount of water that you need to drink per day. Just be guided by your thirst.
Try to lose weight
Research that cutting calories and losing weight can lower uric acid levels and reduce gout attacks. This works even if you don’t follow a purine-restricted diet.
Losing weight also reduces the stress on the joints that are affected by gout.
Drink coffee
Some researchers that coffee may be associated with a lower risk of gout. But sometimes the drink is not allowed for other conditions, so it’s best to discuss this with your doctor.
What Foods Should You Avoid If You Have Gout?
Try :
- Some types of fatty red meat. Especially liver, kidneys and other organ meats. And even better, cut down on beef, lamb and pork. They are very high in purines.
- Seafood. It also contains a lot of purines, and some types are especially rich in them. These include anchovies, shellfish, sardines and cod. But seafood in general is healthy, so it is better not to eliminate it completely.
- Alcohol. Beer and distilled spirits are associated with a higher risk of gout and attacks. Avoid drinking alcohol during attacks and limit the amount between attacks. Especially beer.
- Sugar and high-fructose corn syrup. Limit or avoid foods with high-fructose corn syrup. These include cereals, baked goods, salad dressings, and canned soups. Too much sugar of any kind can increase the risk of gout, so limit all sugary foods.
What menu can be followed to control gout?
Doctors from the American Mayo Clinic have compiled an example. Here’s how you can eat during the day if you have gout.
Breakfast
- Whole grain unsweetened cereal with skim or low-fat milk.
- Fresh or frozen strawberries with no added sugar.
- Coffee.
- Water.
Dinner
- 60 grams of baked chicken breast on a whole grain bun with mustard.
- Salad of green leafy vegetables and any other, 1 tablespoon nuts and a dressing of balsamic vinegar and olive oil.
- Skim or low-fat milk or water.
Afternoon snack
- Fresh or frozen cherries without added sugar.
- Water.
Dinner
- 115 grams of baked salmon.
- Baked or steamed green beans.
- Whole grain pasta with olive oil, lemon juice and herbs for seasoning.
- Water.
- Low calorie yogurt.
- Some fresh melon.
- A decaffeinated drink, such as herbal tea.