Gout, a painful form of arthritis, occurs when uric acid levels in your body become excessive and causes crystal formation in your joints. It is most common among men over age 40 with family history of gout, according to the University of Maryland Medical Center. Women, particularly after menopause, are also at risk. Numerous factors may contribute to gout, including overeating, excessive alcohol intake, stress and certain medications. Certain foods and dietary habits may help prevent gout symptoms.
Plant-Based Protein
Legumes, such as lentils and beans, are examples of plant-based, protein-rich foods. Since animal-derived protein can trigger gout symptoms, according to the Mayo Clinic, replacing some or all of your meat and poultry intake with legumes and beans may prevent gout symptoms. Legumes also provide rich amounts of fiber, which enhances digestive and cardiovascular health, and nutrients, such as iron, B-vitamins and zinc. Incorporate a variety of legumes routinely for best potential results. Nutritious, protein-rich dishes made with legumes include low-fat vegetarian chili, lentil or split-pea soup, hummus, vegetarian burgers, steamed or grilled tofu, cooked black beans and chilled bean salad.
Low-Fat Dairy Products
Low-fat dairy products provide valuable amounts of nutrients, such as calcium and vitamin D, and support hydration, which is important for treating or preventing gout and for wellness in general. According to the Mayo Clinic, drinking sufficient amounts of low-fat or fat-free milk products, or the equivalent of 16 to 24 oz. of milk per day, may help reduce your risk for developing gout. Additional low-fat dairy products include low-fat yogurt, cottage cheese, chocolate milk and cheeses. If you are lactose intolerance, lactose-free or soy-based milk products may provide similar benefits.
Antioxidant-Rich Foods
Antioxidants support your body's ability to fend off infections and disease. According to the University of Maryland Medical Center, antioxidant-rich foods, such as cherries and tomatoes, may lower your risk for gout attacks. For best results, consume a variety of colorful fruits and vegetables, which tend to contain the most antioxidant benefits, regularly. Additional valuable sources of antioxidants include cherry juice, carrot juice, citrus juices, blueberries, raspberries, blackberries, oranges, tangerines, papaya, cantaloupe, broccoli, red and green bell peppers, brussels sprouts, kale, baked potatoes -- with skin and sweet potatoes.
Whole Grains
Whole grains are rich sources of vitamins, minerals and fiber. As low-glycemic foods, whole grains support healthy blood sugar balance and sustained energy levels. Whole grains also digest more slowly than refined grains, such as white flour, and can help keep you fuller longer between meals. This attribute is important, according to MayoClinic.com, since excessive body weight increases your risk for gout. For best results, replace enriched breads, pasta and baked goods with whole grain equivalents most often. Examples of nutritious whole grains include quinoa, whole wheat, brown rice, wild rice, barley, oats and air-popped popcorn.
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