Gout, sometimes referred to as gouty arthritis, is caused by too much uric acid in the bloodstream. Uric acid is the end result of purine metabolism. Purines are a natural component of many foods. In excess, uric acid can build up in the joints leading to sudden, painful gout flare-ups. Gout attacks are much more prevalent in men and often affect the big toe or other joints located in the feet, legs, arms or hands. Though most attacks clear up in a few days, steps should be taken to avoid recurrence. Subsequent attacks tend to last longer and can ultimately lead to permanent joint damage. A few dietary guidelines can be followed to minimize the likelihood of future gout flares.
Carbohydrate
A diet high in carbohydrate increases the rate of uric acid excretion from the bloodstream, giving a protective effect against gout. A healthy carbohydrate-rich diet includes plenty of whole grains, fruits and vegetables, and limits refined grains and added sugars. Those suffering from gout are broadly told to restrict purine-rich foods. In the Mar. 11, 2004 issue of the "New England Journal of Medicine," Choi, et al states that purine-rich vegetables have not been shown to increase risk of gout attacks. Therefore, purine-rich vegetables including spinach, cauliflower, peas, beans and mushrooms should continue to be eaten as part of a healthful diet rich in plant-based foods.
Protein
While total protein intake does not need to be limited, consider the source of protein in your diet. Unlike purine-rich vegetables, purine-rich meat is associated with an increased risk of gout flare-ups. Eat beans, seeds, nuts and soy to increase plant-based sources of protein in the diet. Limit consumption of meat and seafood to a maximum of 6 oz. per day. For reference, 3 oz. of meat is about the size of a deck of cards. Liver, sardines, anchovies, caviar, mackerel and herring are all very high in purines and should be avoided.
Fat
A low-fat diet also helps increase the excretion of uric acid from the body. Limit saturated and trans fats. Fat that is consumed should primarily be heart-healthy unsaturated fat. Additionally, make non-fat and low-fat dairy products, such as reduced fat varieties of milk, yogurt and cheese, part of your daily diet. Increasing consumption of dairy products has been shown to be protective against gout attacks.
Alcohol
Alcohol should not be consumed during a gout attack and should generally be avoided by those prone to gout attacks. Alcohol interferes with the excretion of uric acid from the bloodstream. According to the Mayo Clinic, beer may be especially likely to increase risk of gout attacks.
Hydration
Stay hydrated to prevent uric acid build-up by helping the kidneys filter the blood more efficiently. Drink water throughout the day, before feeling thirsty. Be sure to replace water lost during exercise and in excessive heat.
Weight
Obesity is a risk factor for gout. Maintain a healthy weight with healthy eating, appropriate calorie intake and exercise can reduce the risk of gout flares. Never fast, skip meals or restrict calories too severely as these behaviors have also been associated with gout attacks.
References
- The New England Journal of Medicine: Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men
- Mayo Clinic: Gout Diet
- "Nutrition and Diagnosis-Related Care"; Sylvia Escott-Stump; 2008
