Gout is a form of arthritis caused by a build up of uric acid in the joints. Uric acid forms when purines, substances found in certain foods, break down. These purines are found in both plant and animal foods. Gout results when too much uric acid forms or when inadequate excretion from the body causes it to build up in tissues; it most commonly affects the big toe. Your diet plays a big role in managing this condition; you want to reduce uric acid levels and inflammation in the body.
Foods to Avoid
Eating red meat is strongly linked to developing gout. The more you eat, the more likely you are to get it. Seafood of all kinds is another major risk factor. They are both very high in purines. A study published in the New England Journal of Medicine in March 2004 examined the relationship between diet and gout. This study, which followed 47,150 men for 12 years, found that men who ate the largest amounts of red meat increased their chances of gout attacks by 40 percent while those who ate the most seafood increased the likelihood of gout by 50 percent. You should also decrease or eliminate your consumption of caffeine; it increases levels of uric acid in the body. Do not drink alcohol.
Reduce inflammation in your body by cutting back on refined white flour foods and sugar. Trans-fatty acids also promote inflammation; they include fried foods and many commercially prepared goods like cookies and cakes. Cut back on foods that contain oxalates, which can encourage crystal formation. Foods high in oxalates include spinach, rhubarb, beets, nuts, chocolate, black tea, wheat bran, strawberries and beans.
Traditional medical wisdom always suggested avoiding vegetables high in purines as well but this study indicated that these foods did not increase the risk. Vegetables high in purines include lentils, peas, beans, mushrooms, cauliflower and spinach. Yeast is also rich in purines. You can experiment with your diet and see if avoiding these foods makes any difference in your condition.
Foods to Eat
According to the University of Maryland Medical Center, eating half a pound of cherries per day for two weeks reduces uric acid in the body and prevents gout attacks. You can use fresh or frozen cherries. Cherry juice is beneficial as well but the eating the actual fruit is most beneficial.
Eat other antioxidant rich fruits and vegetables like blueberries and peppers to halt the formation of harmful crystals and ease inflammation. Increase your consumption of healthy proteins like whole soy foods, which include soy beans, tofu and tempeh. Eat high-fiber foods like oats, potatoes, yams, and psyllium seed. Cook with healthy oils like olive or canola. Flax seed contains beneficial Omega-3 fatty acids that combat inflammation. You can sprinkle them on soups, salads, cereals and a variety of other foods. Drink at least eight glasses of water daily; it helps flush uric acid out of the body and prevent dehydration, which can trigger a gout attack.
Nutritional Supplements
In addition to diet, certain nutritional supplements can address the symptoms of gout. According to the University of Maryland Medical Center, the following supplements are beneficial for addressing gout. A daily multivitamin can address any deficiencies in the diet. IP-6 (inositol hexophosphonate) promotes kidney health and helps it process the uric acid. Suggested doses range from one to eight grams daily; you should consult with an experienced health care provider to determine an appropriate dosage. Vitamin C and n-acetyl cysteine are strong antioxidants; take 1,000 mg and 200 mg daily respectively. MSM (methylsulfonylmethane) combats inflammation; take 3,000 mg two times a day.
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