The Gout Diet: Healthy Tips
NaturArthritis is an umbrella term for a variety of joint conditions and joint pain. While some types of arthritis cause joint inflammation, others do not. A typical type of inflammatory arthritis is gout. The cause is a crystal known as uric acid. Certain foods and beverages that contain purines are broken down by the body and produce uric acid. When you urinate, this typical waste product passes through the kidneys and leaves the body.
The body continually makes too much uric acid, and the kidneys are unable to handle it well. Uric acid crystals can accumulate in the joints when there are high levels of uric acid in the body, a condition known as hyperuricemia. It is important to understand that high uric acid does not always lead to Gout, but Gout is characterized by high uric acid levels.
Lowering uric acid levels can aid in preventing the growth of fresh crystals, thereby reducing gout attacks. Gout is characterized by episodes of worsening symptoms, known as flares, and episodes of no symptoms, known as remission.
Common signs and symptoms are - intense pain, swelling, redness, tenderness.
Interestingly, gout can be managed with dietary modifications and lifestyle adjustments. Based on research, this article discusses the best diet for gout and the foods to stay away from.
Whenever I read tips and diet guidelines for Gout, the first thing that I see is about purines, which is not wrong; however, drinking the correct water intake is the most important first step. This is essential because your kidney flushes out excess uric acid, which is only possible to happen only when you are well hydrated. Therefore, 2-3L of water every day is the first step that you may want to consider.
Purine Rich Foods
First let’s understand what purine is. Purines are chemicals naturally found in some food and beverages. Uric acid is a by-product of the breakdown of these chemicals by your body. Therefore, reducing these types of foods in your diet is highly beneficial. Some examples here are - all organ meats, sea food, sugary foods and beverages (especially ones high in fructose corn syrup), diet high in sugar, alcohol, etc.
Anti- Inflammatory Foods
There are a variety of anti-inflammatory foods in our grocery stores that we all should include in our diet, such as, fresh green vegetables, mushroom blends, turmeric (curcumin), pineapples (bromelain), nuts and seeds, fresh fruits. Remember, anything in excess is not good, especially fruits in this case. High amounts of fructose (fruit sugars) can also be a trigger; therefore, stick to 1-2 fruits a day and avoid juicing at times. The top two2 fruits to add in our diet would be cherries and pineapples (with the core), They are both anti-inflammatory in nature and cherries are also great at removing excess uric acid from the body.
Eat These Foods More Often
Add more whole grains, beans, and lentils with generous amounts of green vegetables, whole fruits, and fresh organic vegetable produce in your routine. Although some of these sources may contain purines, they are not associated with an increase incidence of gout.
Say Bye- Bye To Alcohol
Alcohol can be one of the biggest triggers for gout; therefore, discontinuing its intake would be best or, at least dramatically reducing the consumption. Alternatively, you can try kombucha or, ciders, which will help improve gut health and reduce inflammation.
Bump Up Your Omega 3’s
Due to its anti-inflammatory properties, it is best to include more omega 3’s in your diet. Yet, it might get tricky with restrictions to sea food consumption. In such cases it is best to include fish oil supplements, or you can also go for vegan algae-based supplements.
Superfoods And Supplements To Be Consider
- High Gla Foods (Gamma Linoleic Acids) Helps To Decrease Oil Which Are Abundant In Evening Primrose Oil And Borage Oil.
- Methylsulfonylmethane (Msm), An Organic Sulphur Compound That Aids In The Formation Of Connective Tissue, Can Help Reduce Inflammation When Taken At A Dosage Of 3,000 Mg Twice Daily, According To The American Academy Of Pain Management.
- Homocysteine Levels Are Thought To Be Broken Down By Folic Acid Because They Are Frequently High In People With High Uric Acid Levels In Gout. Therefore, Including Foods Rich In Folic Acid May Be Helpful In Such Cases. Some Common Sources Of Folic Acid Are - Asparagus, Lentils, Broccoli, Lettuce, Spinach, Etc.
- Vitamin C Has Been Demonstrated To Both Prevent Gout In Those Who Do Not Already Have It And To Lessen Flare-ups In Those Who Diagnosed With Gout. According To Some Studies, Vitamin C Can Lower Uric Acid Levels In Those With Gout And, People Who Consume Good Quantity Of Vitamin C, -via Food And Supplements, Were Less Likely To Develop Gout.
- Herbs And Spices Like - Cinnamon, Ginger, Thyme, Cardamom, Fennel, Peppermint Is High In Anti- Inflammatory Have Pain- Relieving Properties.
Remember, these are things that help manage gout, but the underlying reason for the development of gout still needs to be addressed to see long term benefits. Some of these include, manage your stress, avoiding inflammatory foods, manage gut health as (a damaged gut lining can be a major reason for increased inflammation in the body), exercise regularly to improve joint health and improve blood circulation, and maintain a healthy body weight (obesity is a major contributing factor to gout). Last but not least, consider seeing a health care provider who can help you better manage your symptoms.
