May 22nd is National Gout Awareness Day.
Pop Quiz: What is gout?
Is it …
- The universal nickname for golden trout fish
- A trendy lip-plumping serum
- Weird Al Yankovic’s parody of the legendary ’80s banger “Shout”
- A disease caused by high levels of uric acid in the blood
Unfortunately the answer is D.
Gout is a form of inflammatory arthritis that causes pain and swelling in the joints. It occurs when high levels of uric acid build up in your blood and sharp, needle-shaped crystals called tophi form in and around the joints. Yes, it’s as painful as it sounds.
Although gout affects men more often than women, cases of gout in women have more than doubled in the last 20 years. Research is still being done into why this is, but we know that certain lifestyle factors, including what you eat and what you drink, can help control blood uric acid levels, reduce the risk of flare-ups, and even prevent flare-ups from occurring.
Read: What you need to know about gout in women >>
How diet affects gout
Your body produces uric acid after breaking down a chemical called purine.
Purine, which is produced in the body and is also found in some foods and drinks, is broken down into uric acid and then leaves the body in urine.
You can get gout if your body produces too many purines and therefore too much uric acid, or if your kidneys don’t work well enough to remove the uric acid – or a combination of both.
This is where your meals come into play. Foods and drinks high in purines increase the amount of uric acid in the body, making it harder for the body to excrete it and increasing the risk of buildup.
Foods to avoid if you have gout
The purine content is usually highest in animal products and beer.
Foods and drinks you should limit and/or avoid if you have gout include:
- Offal: Sorry, liver and onion lovers. Offal such as tongue, kidneys and sweetbreads contain a lot of purines and should be avoided.
- Red meat: Beef, lamb and pork are high in purines, so it’s a good idea to treat meat like an occasional treat if you suffer from gout.
- Some Seafood: Certain types of seafood contain more purines than others. Main offenders: mussels, scallops, trout, tuna, anchovies, sardines, shrimp and lobster.
- Alcohol: Consuming any type of alcohol – especially beer – increases uric acid production and slows kidney function, which can lead to a buildup of uric acid and increase the risk of flare-ups.
- Sugary foods and drinks: Sugar and high fructose corn syrup, found in many different foods and drinks (sodas, fruit juices, cereals, desserts, etc.), accelerate the production of uric acid.
What to eat if you have gout
There are foods that can help lower uric acid, reduce inflammation, and prevent gout attacks. Overall, this means eating more plant-based foods as part of a healthy lifestyle.
Foods low in purines may include:
- Non-meat proteins like tofu
- Low-fat and dairy-free products
- Lean proteins like chicken (in moderation)
- Nuts, nut butters and whole grains
Foods high in vitamin C can help lower uric acid levels and prevent gout attacks. Fruits like grapefruit, oranges, pineapple, kiwis, strawberries and peppers are all good options that are high in vitamin C but lower in fructose.
And while we’re on the subject of fruit, tart cherries and tart cherry juice contain antioxidants that have anti-inflammatory properties and can reduce the risk of gout attacks.
Dietary habits can make a difference
Your body naturally produces most of the uric acid in your blood, but what you eat and drink can play a role in treating gout attacks. A recent study found that eating plants with an emphasis on plant-based protein, such as legumes, nuts, seeds and whole grains, reduced uric acid levels more than a diet low in carbohydrates or unsaturated fatty acids.
If you have gout, talk to your doctor about an eating plan that can help prevent painful attacks and keep uric acid levels under control.
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