Gout is an acute form of arthritis that causes swelling, tenderness, redness and stiffness in the affected joint, most commonly the big toe. It results from a buildup of uric acid, a byproduct of the metabolism of purines, a substance found in many foods. The uric acid crystallizes and deposits itself into the joints, leading to a gout attack. Diet plays a central role in managing this condition. While some foods have been specifically linked with a decreased risk, planning a successful gout diet is more about what to avoid than what to include.
Foods to Limit
When it comes to planning your gout diet, the foods to reduce take on greater importance than the foods to include. Certain purine-rich foods appear to increase the risk of gout substantially. A study at the Brigham and Women's Hospital in Boston and published in the March 2004 issue of the "New England Journal of Medicine" tracked the eating habits and incidence of gout in over 47,000 men for 12 years. At the start of the study, none had a history of the condition. Researchers found the more red meat and seafood a man ate, the more likely he was to suffer a gout attack over this period of time. Talk to your doctor for guidance on how often you can safely include these foods in your diet. MayoClinic.com recommends limiting intake of these items to no more than 4 to 6 oz. daily.
Foods Linked to Reduced Gout Risk
In the study published in the March 2004 issue of the "New England Journal of Medicine, " researchers also observed a reduced risk of gout in men who consumed skim milk and low-fat yogurt; eating other types of low-fat or fat-free dairy did not appear to reduce the risk. Men who consumed more vegetable proteins also had a lower risk. Examples of vegetable proteins include soy, beans, nuts, seeds and whole grains.
Beverage Considerations
You should drink a lot of water, as it helps flush out excess uric acid from the body. Alcohol, particularly beer, is associated with an increased risk of gout attacks because it increases uric acid levels. Drinking a small amount of wine -- one or two 5 oz. servings daily -- when not experiencing a gout attack, will probably not harm you. A study published in the November 2010 issue of the "Journal of the American Medical Association", tracked the beverage consumption of 78,0000 nurses for 22 years, with none having a history of gout at the start of the study. Researchers found women who consumed more fructose-rich beverages, particularly soda and orange juice, had an increased risk of gout. Diet soda did not appear to increase risk and risk appeared lower with other types of fruit juices such as apple juice.
Other Dietary Considerations
If you do eat meat, focus on non-red meats like chicken and turkey. While traditional wisdom calls for avoiding purine-rich vegetables like beans, peas, mushrooms, spinach, and asparagus, the March 2004 study in the "New England Journal of Medicine" indicates that these foods did not increase risk. MayoClinic.com recommends cutting back on sugar-rich foods and beverages as they have been linked to increasing uric acid levels and a study published in November 2010 in JAMA supports this contention. While this link has not been as firmly established as other connections between gout and diet, it certainly cannot hurt to limit these items anyway, as they pose other health problems.
References
- "New England Journal of Medicine"; Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men;Hyon K. Choi, M.D., Dr.P.H., et al.; March 2004
- "Journal of the American Medical Association"; Fructose-Rich Beverages and Risk of Gout in Women;Hyon K. Choi, MD, DrPH, et al.; November 2010
- MayoClinic.com: Gout Diet; March 2010
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