Gout is a painful form of arthritis that occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint. Uric acid is produced when the body breaks down a chemical called purine, which occurs naturally in the body and is also found in certain foods. Therefore, it is important for individuals with gout to follow a gout-friendly diet to help manage their condition.
Gout Diet Goals
A gout diet is designed to help individuals achieve a healthy weight, develop good eating habits, avoid some, but not all, foods with purines, and include some foods that can control uric acid levels. It is important to note that a gout diet is not a cure for gout, but it may lower the risk of recurring gout attacks and slow the progression of joint damage.
General Principles of a Gout Diet
The general principles of a gout diet follow typical healthy-diet recommendations. These include:
- Weight loss: Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. Research suggests that reducing the number of calories and losing weight, even without a purine-restricted diet, can lower uric acid levels and reduce the number of gout attacks.
- Complex carbs: Eating more fruits, vegetables, and whole grains, which provide complex carbohydrates, is recommended. It is important to avoid foods and beverages with high-fructose corn syrup and limit consumption of naturally sweet fruit juices.
- Water: Staying well-hydrated by drinking water is essential.
- Fats: Cutting back on saturated fats from red meat, fatty poultry, and high-fat dairy products is advised.
- Proteins: Focusing on lean meat and poultry, low-fat dairy, and lentils as sources of protein is recommended.
Specific Foods and Supplements Recommendations
When it comes to specific foods or supplements, the following recommendations should be taken into consideration:
- Organ and glandular meats: Meats such as liver, kidney, and sweetbreads have high purine levels and contribute to high blood levels of uric acid. It is advised to avoid these meats.
- Red meat: Limiting serving sizes of beef, lamb, and pork is recommended.
- Seafood: Some types of seafood, such as anchovies, shellfish, sardines, and tuna, are higher in purines than others. However, the overall health benefits of eating fish may outweigh the risks for people with gout. Moderate portions of fish can be part of a gout diet.
- High-purine vegetables: Studies have shown that vegetables high in purines, such as asparagus and spinach, do not increase the risk of gout or recurring gout attacks.
- Alcohol: Beer and distilled liquors are associated with an increased risk of gout and recurring attacks. Moderate consumption of wine does not appear to increase the risk of gout attacks. It is advised to avoid alcohol during gout attacks and limit alcohol, especially beer, between attacks.
- Sugary foods and beverages: Limiting or avoiding sugar-sweetened foods such as sweetened cereals, bakery goods, and candies, as well as naturally sweet fruit juices, is recommended.
- Vitamin C: Vitamin C may help lower uric acid levels. It is important to talk to a doctor about whether a 500-milligram vitamin C supplement fits into the diet and medication plan.
- Coffee: Some research suggests that drinking coffee in moderation, especially regular caffeinated coffee, may be associated with a reduced risk of gout. However, it is important to consult a doctor about how much coffee is right for each individual.
- Cherries: There is some evidence that eating cherries is associated with a reduced risk of gout attacks.
To give an idea of what a typical day on a gout diet might look like, here is a sample menu:
Breakfast
- Whole-grain, unsweetened cereal with skim or low-fat milk
- 1 cup fresh strawberries
- Coffee
- Water
Lunch
- Roasted chicken breast slices (2 ounces) on a whole-grain roll with mustard
- Mixed green salad with vegetables, 1 tablespoon nuts, and balsamic vinegar and olive oil dressing
- Skim or low-fat milk or water
Afternoon Snack
- 1 cup fresh cherries
- Water
Dinner
- Roasted salmon (3 to 4 ounces)
- Roasted or steamed green beans
- 1/2 to 1 cup whole-grain pasta with olive oil and lemon pepper
- Water
- Low-fat yogurt
- 1 cup fresh melon
- Caffeine-free beverage, such as herbal tea
Following a gout diet can help limit uric acid production and increase its elimination. While a gout diet alone may not be enough to treat gout without medication, it may help decrease the number of attacks and limit their severity. It is important to consult with a healthcare professional for personalized advice and to develop a comprehensive treatment plan for managing gout.
A person with gout can incorporate eggs into their diet as eggs are low in purines and may help lower levels of uric acid in the blood. Purines occur in certain foods, which the body then converts to uric acid. High levels of uric acid can build up as sharp crystals in and around the joints, causing gout. Eating a diet low in purines may help reduce uric acid levels and help manage gout.
Are Eggs Safe to Eat if You Have Gout?
Available research has not found a link between egg consumption and gout. Eggs can be part of a gout-friendly diet, which also includes low-fat dairy, vegetables, whole grains, legumes, seeds, and nuts. Eggs are not likely to cause a gout flare-up and may even reduce uric acid levels in the blood, lowering the risk of hyperuricemia, which is high uric acid levels. Lowering uric acid levels may help reduce the risk of gout flares.
How to Eat Eggs with Gout
Eggs can be incorporated into a gout-friendly diet in various ways. Some recipe ideas include:
- Boiling eggs and eating them whole as a snack or with vegetables and a salad as part of a meal.
- Chopping or mashing boiled eggs with whole-grain bread for an egg sandwich.
- Scrambling eggs and serving them on top of whole-grain toast.
- Frying an egg in plant oil, such as olive oil, and adding it as extra protein to a meal.
- Poaching an egg and serving it on a whole wheat English muffin.
- Using eggs to make an omelet and adding vegetables and low-fat cheese to serve with a side of vegetables or salad.
It is important to avoid adding animal fat, such as bacon, or other foods higher in purines when cooking eggs. Using a heart-healthy oil, such as olive oil, is recommended.
Egg Safety
Fresh, uncooked eggs may contain Salmonella, a type of bacteria that can cause food poisoning. It is important to handle and store eggs properly to ensure their safety. Some tips for egg safety include:
- Only buying eggs with their shell intact, with no cracks.
- Storing eggs in the refrigerator.
- Using eggs within 3 weeks of buying them.
- Storing hard-boiled eggs in the fridge and eating them within 1 week.
- Storing cooked meals containing eggs in the fridge and eating them within 3–4 days.
- Cooking eggs until the white of the egg and the yolk are firm.
- Washing hands, utensils, and surfaces before and after handling raw eggs.
While diet alone may not be enough to manage gout, it can be an important component of a comprehensive treatment plan that includes medication and lifestyle changes. Focusing on eating a low-purine, balanced, and healthy diet may help individuals better manage gout symptoms and support overall health.
Foods to Eat
According to the Arthritis Foundation, the following foods can be included in a gout-friendly diet:
- Vegetables
- Cherries
- Foods high in vitamin C or a vitamin C supplement
- Skim milk and low-fat dairy products
- Whole grain products
- Plant oils, such as olive oil
- Coffee
Foods to Avoid
On the other hand, individuals with gout should avoid or limit the following foods:
- Organ meats, such as liver
- Red and processed meat, including bacon, venison, pork, and beef
- Some seafood and shellfish, such as shrimp, lobster, sardines, and crab
- Processed foods, such as snacks and frozen meals
- Refined carbohydrates, such as white bread, pasta, or rice
- Sugary drinks
- Alcohol
It is important to consult with a healthcare professional for personalized dietary recommendations and to develop a comprehensive treatment plan for managing gout.
In conclusion, smoked salmon does not directly cause gout. However, individuals with gout should be mindful of their overall diet, including their intake of purine-rich foods. Incorporating eggs into a gout-friendly diet can be safe and beneficial, as eggs are low in purines. It is important to follow a balanced and healthy diet, avoid trigger foods, and consult with a healthcare professional for personalized advice on managing gout.
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