What are the best foods to beat gout?
Gout is a form of inflammatory arthritis caused by excess uric acid in the bloodstream. Uric acid crystals can deposit in the joints and soft tissues, leading to sudden and severe attacks of pain, swelling, and tenderness. While gout is not curable, it is highly manageable through diet and lifestyle changes. In this article, we will explore the best foods to beat gout by reducing uric acid levels and inflammation.
Understanding Uric Acid and Gout
Uric acid is a waste product created when the body breaks down purines – substances found naturally in some foods. In healthy individuals, uric acid is effectively filtered through the kidneys and removed through urine. However, if too much uric acid accumulates, it can crystallize and settle in the joints, ankles, feet, and surrounding tissues. This causes inflammation, irritation, swelling, redness, and intense pain known as a gout attack.
Factors that can increase uric acid levels and raise gout risk include:
- Genetics
- Obesity
- High purine foods
- Alcohol consumption
- Dehydration
- Medications like diuretics
- Kidney problems
- Medical conditions like high blood pressure, diabetes, and metabolic syndrome
Diet plays a major role, as foods high in purines and alcohol can drive up uric acid production. By eating the best gout-fighting foods, we can maintain healthy uric acid levels and prevent recurrent attacks.
Best Foods to Beat Gout
Here are the top foods to reduce gout symptoms and flare-ups:
1. Cherries
Cherries are packed with antioxidants called anthocyanins that help reduce inflammation and protect against gout attacks. They also appear to lower uric acid levels. One study in healthy women showed consuming two servings (280g) of cherries over two days reduced uric acid levels by 15%.
Enjoy fresh, frozen, or juice forms. Aim for one serving daily.
2. Berries
All berries are great picks, thanks to rich antioxidant and anti-inflammatory effects. Strawberries, blueberries, raspberries, and blackberries have been shown to reduce inflammatory markers like CRP.
Aim for 1-2 cups of mixed berries daily. The anthocyanins that create their vibrant color also fight inflammation.
3. Tart Cherry Juice
Tart cherry juice provides concentrated antioxidants and anti-inflammatory benefits. Studies show drinking around two cups of tart cherry juice daily for four weeks significantly lowers uric acid levels and CRP.
Look for unsweetened 100% tart cherry juice. Two cups daily can reduce gout flares.
4. Citrus Fruits
Citrus fruits like oranges, grapefruits, lemons and limes contain vitamin C. This potent antioxidant lowers uric acid levels and protects cells from inflammatory damage. One large orange provides over 100% of the daily recommended vitamin C intake.
Aim for one serving of citrus fruits or fresh squeezed juice each day. Vitamin C also helps excrete uric acid.
5. Vegetable Juice
Having one cup of vegetable juice (like carrot, celery, beet, cucumber) per day is linked to lower uric acid levels and reduced gout risk. Vegetable juice provides hydration and nutrients that improve uric acid excretion.
Drink fresh vegetable juice with anti-inflammatory ingredients like ginger and turmeric.
6. Coffee
Coffee contains antioxidant compounds that may inhibit inflammation and lower uric acid levels. Studies show four to five cups of coffee per day is associated with lower gout risk in both men and women by 22-57%.
Drink coffee in moderation, as too much can dehydrate the body. Opt for cold brew coffee as it is lower in acids.
7. Soybeans
Soybeans and soy products like tofu are high in protein. They contain vitamins and flavonoids that help lower uric acid levels. Soy isoflavones are thought to inhibit xanthine oxidase, an enzyme involved in uric acid production.
Consume soybeans, edamame, tofu or soymilk daily as plant-based protein options.
8. Cherries
Cherries are packed with antioxidants called anthocyanins that help reduce inflammation and protect against gout attacks. They also appear to lower uric acid levels. One study in healthy women showed consuming two servings (280g) of cherries over two days reduced uric acid levels by 15%.
Enjoy fresh, frozen, or juice forms. Aim for one serving daily.
9. Berries
All berries are great picks, thanks to rich antioxidant and anti-inflammatory effects. Strawberries, blueberries, raspberries, and blackberries have been shown to reduce inflammatory markers like CRP.
Aim for 1-2 cups of mixed berries daily. The anthocyanins that create their vibrant color also fight inflammation.
10. Tart Cherry Juice
Tart cherry juice provides concentrated antioxidants and anti-inflammatory benefits. Studies show drinking around two cups of tart cherry juice daily for four weeks significantly lowers uric acid levels and CRP.
Look for unsweetened 100% tart cherry juice. Two cups daily can reduce gout flares.
11. Citrus Fruits
Citrus fruits like oranges, grapefruits, lemons and limes contain vitamin C. This potent antioxidant lowers uric acid levels and protects cells from inflammatory damage. One large orange provides over 100% of the daily recommended vitamin C intake.
Aim for one serving of citrus fruits or fresh squeezed juice each day. Vitamin C also helps excrete uric acid.
12. Vegetable Juice
Having one cup of vegetable juice (like carrot, celery, beet, cucumber) per day is linked to lower uric acid levels and reduced gout risk. Vegetable juice provides hydration and nutrients that improve uric acid excretion.
Drink fresh vegetable juice with anti-inflammatory ingredients like ginger and turmeric.
13. Coffee
Coffee contains antioxidant compounds that may inhibit inflammation and lower uric acid levels. Studies show four to five cups of coffee per day is associated with lower gout risk in both men and women by 22-57%.
Drink coffee in moderation, as too much can dehydrate the body. Opt for cold brew coffee as it is lower in acids.
14. Soybeans
Soybeans and soy products like tofu are high in protein. They contain vitamins and flavonoids that help lower uric acid levels. Soy isoflavones are thought to inhibit xanthine oxidase, an enzyme involved in uric acid production.
Consume soybeans, edamame, tofu or soymilk daily as plant-based protein options.
Foods to Avoid with Gout
Alongside eating gout-friendly foods, it is important to limit intake of high-purine foods. These provide excessive amounts of purines that can spike uric acid levels and trigger painful gout attacks. Foods to avoid include:
| Foods Highest in Purines | Serving Size | Purines (mg) |
|---|---|---|
| Anchovies | 1 oz | 33.0 |
| Sardines | 1 oz | 29.6 |
| Sweetbreads | 4 oz | 464.0 |
| Beef, steak, ground | 3 oz | 225.6 |
| Beef liver | 3 oz | 410.0 |
Other foods to moderate include red meats, bacon, beef, pork, shellfish, mushrooms, asparagus and peas. Limit alcohol intake, especially beer which is high in purines. Stay hydrated to dilute uric acid levels as well.
Lifestyle Changes for Preventing Gout
Diet is the most important factor, but other lifestyle measures can further reduce gout flare-ups:
- Maintain a healthy body weight – Obesity increases risk of gout attacks.
- Exercise regularly – Physical activity lowers uric acid levels and benefits overall health.
- Stay hydrated – Drink plenty of water, herbal tea, vegetable juices.
- Limit alcohol – Especially beer and hard liquor which raise uric acid.
- Quit smoking – Smoking is linked to higher gout risk.
- Manage medications – Diuretic pills, aspirin, niacin, and immunosuppressants can increase gout risk.
- Talk to your doctor – Discuss ways to improve kidney function and optimize uric acid excretion.
Making smart diet and lifestyle choices can significantly reduce gout attacks. Eat more fresh fruits, vegetables, plant proteins and drink plenty of fluids. Avoid trigger foods high in purines. With a combination of medication and healthy habits, gout can be effectively controlled.
The Takeaway
Gout can be managed and flare-ups prevented through healthy eating patterns. Focus on anti-inflammatory foods that are low in purines. Tart cherry juice, citrus fruits, plant proteins, vegetable juice and coffee are great choices. Avoid or limit high purine foods like red meats, shellfish and alcohol. Maintaining a healthy body weight, staying active, hydrated and limiting alcohol intake can also lower uric acid levels and gout occurrences. Working with your doctor and making dietary modifications enables you to successfully manage gout.
