The Best Diet for Gout: What to Eat and Avoid

– Gout is a type of inflammation of the joints that can cause sudden and severe attacks of pain and swelling Fortunately, it can be controlled with medication, a gout friendly diet, and lifestyle changes

So in this video, I'm gonna look at what to eat and what to avoid if you have gout If you have gout, certain foods may trigger an attack by increasing your uric acid levels Trigger foods are commonly high in purines, a substance found naturally in food When you digest purines, your body makes uric acid as a waste product Now this is not a concern for healthy people as they efficiently remove excess uric acid from the body

However, people with gout can't efficiently remove excess uric acid Thus a high purine diet, may let uric acid accumulate and cause a gout attack Fortunately, research shows that restricting high purine foods, as well as taking appropriate medications can prevent further gout attacks What foods should you avoid? So the main culprit of gout attack is high purine foods, which we will list in a moment Interestingly, fructose and sugar sweetened beverages like soda, also appear to increase gout risk

And they're not high in purines Instead it's food that may rises uric acid levels by accelerating several cellular processes For instance a study including over a 125,000 participants found that people who consume the most fructose had a 62% higher risk of developing gout Okay with that in mind here, some of the major high purine and high fructose foods to avoid All organ meats, these include liver, kidneys, sweet breads, brain, game meats, like pheasant, veal, venison

Fish, herring, trout, mackerel, tuna, sardines, anchovies, haddock, and more Other seafood as well like scallops, crab, shrimp, and roe Alcoholic beverages, this is a big one, especially beer the body prioritizes removing alcohol over uric acid Sugary beverages, especially fruit juice and sugary sodas Added sugars, honey, agave nectar, and high fructose corn syrup of course

And yeasts, nutritional yeast, brewer's yeast, and other yeast supplements You may have noticed that there's no fruit or vegetables on that list Now there are veggies that are high in purines, but research shows that they just don't cause an increased risk of gout, like the non vegetable high purine resources As you've heard time and time again, you've got to eat more fruits and vegetables Additionally, refined carbs like white bread, cakes, and cookies, should also be avoided

Although they're not high in purines or fructose, they're low in nutrients and may raise your uric acid levels Okay what foods should you eat then? Although a gout friendly diet seems like it eliminates a lot of foods, there are plenty of low purine foods that you can enjoy All fruits are generally fine for gout Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation All vegetables are fine

Like potatoes, peas, mushrooms, eggplants, dark green leafy vegetables especially Legumes are good as well That's lentils, beans, soy beans, tofu, nuts, and seeds they're fine Whole grains that's like oats, brown rice, and barley Eggs and dairy products, they're all safe

Low fat dairy appears to be even more beneficial For drinks you can still have coffee tea, green tea You can use herbs and spices, plant based oils are fine including canola, coconut, olive oil and flax oils Aside from organ meats, game meats and a few types of fish, you can also eat meat a few times per week So things like chicken or beef

You just have to make sure the portion is quite small So about four to six ounces or a 115 to 170 grams per serving Last aside from those diet changes, research shows that losing weight greatly helps as does regularly exercising and limiting or cutting out all alcohol There's also new research indicating that vitamin C supplementation can help the kidneys to remove excess uric acid but more studies are needed before we can recommend this Thanks for watching

Make sure to give this video a thumbsup if you found it informative And don't forget to subscribe to Healthline's Authority Nutrition YouTube Channel by clicking the red Subscribe button below this video (pleasant music)

Source: Youtube