Gout Treatment Diet: The Best and Worst Foods to Eat

Goals and Benefits of a Gout Treatment Diet

What Are the Best Foods for Gout Treatment? 

Here are some of the best foods to include in your gout treatment diet:

• Fruits (especially cherries)
  • Fruits are generally low in purines and high in vitamin C and other minerals, which can help lower uric acid levels in the blood. Cherries, in particular, have been shown to be especially beneficial for gout sufferers.

• Lean protein and plant protein sources
  • Lean protein sources like fish, chicken, and plant protein sources such as soy, legumes, nuts, seeds, and beans are good alternatives to red meat (e.g., beef, pork, mutton), internal organs, and seafood which are high in purines.

• Low-fat dairy products
  • Low-fat dairy products like skim milk and yoghurt which are good sources of calcium, vitamin D, and low in purines may help reduce the risk of gout attacks.

• Vegetables
  • Most vegetables, including starchy vegetables, are low in purines and packed with nutrients that can improve overall health.
  • Vegetables are packed with fibre, vitamins and minerals, improving satiety and they are helpful towards weight management when calorie intake is a concern. However, go for a variety of vegetables daily to optimise the nutritional properties in our diet.

• Whole grains
  • Whole grains like brown rice, quinoa, and are good sources of complex carbohydrates and fibre, which can help with weight management and overall health.

The gout treatment diet offers a variety of delicious options. By prepping your kitchen and using simple cooking techniques, you can create satisfying meals that support your gout management plan.

• For convenient meals, consider pre-cooking your whole grains and legumes:
  • These staples often require longer cooking durations compared to refined alternatives.
  • Dedicate a designated time slot to cook a large batch. Subsequently, portion them into individual containers for refrigeration, facilitating their seamless integration into meals throughout the week.

• Incorporating plant-based oils into your diet:
  • For example, olive oil, canola oil, and sunflower oil are lower in saturated fat content and serve a better alternative for essential fatty acids in our diet plan.
  • However, some of these oils have lower smoke points, meaning they cannot withstand high heat and develop rancid flavour over high cooking temperature. When experimenting with a new plant-based oil, start with a lower heat setting until you become familiar with its cooking properties.

What Foods Make Gout Worse?

While a gout treatment diet emphasises certain beneficial foods, there are also some culprits that can worsen gout symptoms.

Here’s what to avoid or limit in your diet to keep gout under control:

• Red meat
  • Beef, lamb, and pork including their extracts are all high in purines and exacerbate gout attack.

• Organ meats
  • Most of the internal organs such as brain, heart, liver, kidney, and sweetbreads are particularly purine-rich.

• Seafood
  • Certain fish and shellfish are high in purines, including anchovies, sardines, herring, mussels, scallops, and some types of tuna.

• Sugary drinks and sweets
  • Chemical purines are released when the body breaks down fructose found in foods and beverages. These can increase uric acid production and worsen gout.
  • This includes sugar-sweetened beverages, high intake of fruit juice (best to take fresh cut fruits), sugary desserts including pastries, cakes and candy.

• Alcohol
  • Beer and other alcoholic beverages can interfere with uric acid excretion and trigger gout attacks [2]. While some studies suggest moderate wine consumption might be okay, it’s best to discuss alcohol intake with your doctor.

What Drinks Are Okay if You Have Gout?

Staying hydrated is essential for managing gout, as it helps your kidneys flush out uric acid. Here’s what you should prioritise and avoid when it comes to drinks for a gout-friendly diet:

• Water
  • Adequate hydration, fluid intake of at least two litres a day unless on fluid restriction [3], is recommended to lower risk of gout attacks. Water serves a crucial role in uric acid excretion through urine by your kidneys. Furthermore, proper hydration promotes overall kidney health, a vital factor in gout management.

• Low-fat or skim milk
  • Studies indicate that skim milk consumption might be beneficial for gout management as it may promote faster uric acid elimination through urine and lessen the inflammatory response triggered by uric acid crystals within joints [2].

• Coffee (in moderation)
  • Studies show moderate coffee consumption may lower uric acid levels [4].

• Herbal teas (unsweetened)
  • Chamomile, lavender, green tea, and hibiscus tea (all unsweetened) can provide soothing, caffeine-free hydration.

A Gout-Friendly Sample Menu

Planning meals and snacks ahead of time can help you stay on track with your gout diet. Here’s a sample daily menu with gout-friendly options for breakfast, lunch, dinner, and snacks:

1. Breakfast

• Oatmeal with berries and chopped nuts
  • This is a classic fibre-rich breakfast that keeps you feeling full and provides sustained energy. Oats are low in purines, and berries are a good source of vitamin C, which may help lower uric acid levels. Choose unsalted nuts for a heart-healthy option.
• Scrambled eggs with spinach and whole-wheat toast
  • Eggs and milk are a good source of protein and low in purines, while whole-wheat toast provides complex carbohydrates for sustained energy.

2. Lunch

• Brown rice with steamed chicken and carrot
  • Remove chicken’s skin and opt for breast meat. Have a mixed stir fried vegetables as a side dish. Stir-frying allows for quick cooking while retaining nutrients in the vegetables. Brown rice provides fibre and complex carbohydrates for a well-rounded meal.
• Lentil pumpkin soup with a side salad
  • Lentils are a great source of plant-based protein and fibre, making this soup a filling and nutritious option. Pair it with a salad loaded with colourful vegetables for added vitamins and antioxidants.

3. Dinner

• Baked salmon with roasted vegetables and quinoa
  • Salmon is a rich source of omega-3 fatty acids, which may help reduce inflammation. Roasting vegetables allows for a flavorful and healthy cooking method. Quinoa is a complete protein grain and a good source of complex carbohydrates.
• Whole Wheat pasta or noodle soup with tofu, celery, carrot and tomato
  • Tofu is a popular protein source for Asians, especially vegetarians. Add in vegetables for the fibre, vitamins and minerals. Soup dish is conveniently prepared for working adults.

A good rule of thumb is to adhere to a balanced dietary pattern, go variety and ensure sufficient hydration.

Make an appointment to meet our Dietitian if you wish to have a structured diet plan with healthy choices and portion control specially tailored for you.

Expand your knowledge on guides to a healthier diet. This article on Malaysian Healthy Plate has all the details you need!

Other Lifestyle Changes

Managing gout goes beyond medication. Here are some key lifestyle changes that gout patients can incorporate to effectively manage their condition and reduce the frequency and severity of gout attacks:

• Exercise regularly
  • Regular low-impact physical activity, for gout attack patients, can help maintain a healthy weight, improve joint health, and potentially lower uric acid levels.

• Follow a gout-friendly diet
  • By limiting purines intake and focusing on fruits, vegetables, and whole grains, you can significantly reduce uric acid levels and decrease the risk of gout attacks.

• Get proper sleep
  • Aim for 7-8 hours of sleep each night. While the exact link isn’t fully understood, some studies suggest insufficient sleep may increase the risk of gout attacks [8].

• Instil proper stress management
  • Stress can trigger gout attacks. Techniques like meditation, yoga, or deep breathing can help manage stress and potentially reduce the frequency and severity of gout flares.

• Maintain healthy weight
  • Maintaining a healthy weight reduces stress on your joints and lowers uric acid production, both of which benefit gout management.

• Remember to always hydrate
  • Drinking plenty of water helps your kidneys flush out uric acid, preventing it from accumulating in your joints and causing gout attacks.

• Visit your doctor
  • Schedule regular checkups with your doctor to monitor your gout and adjust your medication or lifestyle plan as needed.

Eat Smart, Feel Great – Manage Gout with a Good Diet Now!

Dietary intervention presents a powerful tool for gout management when coupled with medication.Having a gout-friendly meal plan that is both delicious and low in purine, empowers you to effectively manage your condition and optimise your overall well-being.

At Island Hospital, our dedicated team of dietitians is passionate in helping you manage your gout through the power of food. By utilising the latest research, we can create a customised meal plan that lowers your uric acid levels and minimises the risk of future attacks.

Looking for more ways to manage gout? Our rheumatologist will provide expert guidance. They work closely with specialists from other medical disciplines, ensuring you receive effective treatment and exceptional care.

Don’t let gout dictate your life any longer. Schedule a consultation today and take control of your health!

FAQ

1. What is the fastest way to relieve gout attack if not medication?

There’s no single “fastest way” to relieve gout attack if not medication. However, there are some strategies that can help manage a gout attack and potentially shorten its duration which includes:

• Hydration
• Elevating the affected joint
• Applying ice therapy
• Managing stress
• Using over-the-counter pain relievers like ibuprofen

2. Is fasting good for gout?

The effects of fasting on gout are not entirely clear-cut, and there are some potential benefits and drawbacks to consider:

1. Potential benefit:

• Weight Loss
  • Weight loss can help lower uric acid levels, a major factor in gout. Fasting, if done safely and under medical supervision, can lead to weight loss.

2. Drawbacks

• Dehydration
  • Fasting can lead to dehydration, which can actually worsen gout attacks. Uric acid is more concentrated in your bloodstream when you’re dehydrated, making it easier for crystals to form in your joints.
• Increased Uric Acid Levels
  • Short-term fasting may lead to a temporary spike in uric acid levels as your body breaks down purines for energy.
• Overall Health
  • Fasting can deprive your body of essential nutrients, and prolonged fasting can be unhealthy.

While some studies have shown no significant change in uric acid levels during fasting for religious reasons (like Ramadan), it’s not a universally recommended approach for gout management due to its risks [5].

If you’re considering fasting for any reason and have gout, it’s important to talk to your doctor first. They can advise you on the potential risks and benefits specific to your situation and recommend alternative gout management strategies.

3. What fruit is bad for gout?

While fruits are generally good for gout due to their low purine content and vitamin C. However, high fructose consumption, high intake of sugar–sweetened beverages and fruit juices was associated with an increased risk of gout. [6,7]

Opt for cut fruits instead of juices. Eat fruits in moderation and avoid cordial or juices with added sugar or fructose syrup.

4. Is rice bad for gout?

Most types of rice are considered gout-friendly due to their low purine content. If you’re concerned about the glycemic index, brown rice is a better choice than white rice for gout management. It’s best to enjoy rice as part of a balanced diet, but avoid overconsumption.

If you have gout and are unsure about including rice in your diet, it’s always best to talk to your dietitian. They can assess your individual needs and advise you on the best approach for managing your gout.

5. How to get uric acid down?

Apply effective gout management by lowering your uric acid through diet (low-purine foods, hydrate!), managing stress well, exercise regularly (avoid strenuous activity during attacks), and adequate sleep.

You should also make regular doctor visits to monitor gout and adjust your medications for optimal control.

Visit this section to learn the dietary patterns to help manage your gout.

6. What exercise is good for uric acid?

Low-impact exercises like walking, cycling, and swimming are excellent choices. They are not only benefiting your heart and overall health, but also help control uric acid levels and maintain a healthy weight – both crucial for gout management.

Swimming and water aerobics offer an added advantage as water buoyancy reduces stress on your joints, making them ideal if you experience gout pain.

References

1. Zhou J, Wang Y, Lian F, Chen DY, Qiu Q, Xu H, Liang L, Yang X. Physical exercises and weight loss in obese patients help to improve uric acid. Oncotarget. 2017 Oct; 8(55):94893-94899.
2. Kakutani-Hatayama M, Kadoya M, Okazaki H, Kurajoh M, Shoji T, Koyama H, Tsutsumi Z, Moriwaki Y, Namba M, Yamamoto T. Nonpharmacological Management of Gout and Hyperuricemia: Hints for Better Lifestyle. American journal of lifestyle medicine. 2015 Sep;11(4):321-329.
3. Clinical Practice Guidelines – Management of gout (2nd edition). MOH. 2021.
4. Shirai Y, Nakayama A, Kawamura Y, Toyoda Y, Nakatochi M, Shimizu S, Shinomiya N, Okada Y, Matsuo H, Japan Gout Genomics Consortium (Japan Gout). Coffee Consumption Reduces Gout Risk Independently of Serum Uric Acid Levels: Mendelian Randomization Analyses Across Ancestry Populations. ACR open rheumatology. 2022 Mar;4(6):534-539.
5. Vedder D, Walrabenstein W, Heslinga M, de Vries R, Nurmohamed M, van Schaardenburg D, Gerritsen M. Dietary Interventions for Gout and Effect on Cardiovascular Risk Factors: A Systematic Review. Nutrients. 2019 Dec;11(12):2955.
6. Jamnik J, Rehman S, Blanco Mejia S, et al. Fructose intake and risk of gout and hyperuricemia: a systematic review and meta-analysis of prospective cohort studies. BMJ Open. 2016;6(10):e013191.
7. Ayoub-Charette S, Liu Q, Khan TA, et al. Important food sources of fructosecontaining sugars and incident gout: a systematic review and meta-analysis of prospective cohort studies. BMJ Open. 2019;9(5):e024171.
8. Chou YT, Li CH, Shen WC, et al. Association of sleep quality and sleep duration with serum uric acid levels in adults. PLoS One. 2020;15(9):e0239185. Published 2020 Sep 17. doi:10.1371/journal.pone.0239185