Gout Diet: Foods to Eat & Foods to Avoid

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Going on a gout diet may be necessary if you are suffering from this common inflammatory disease, as there are limited treatment options aside from adjusting your dietary intake.

A gout is a form of arthritis in which too much uric acid begins to be deposited in certain joints, resulting in pain, discomfort, and a limited range of motion. The most common symptoms include swelling, redness, and pain in the extremities, particularly in the toes, heels, and elbows. This condition was once called the “rich man’s disease” because fatty and rich foods are often a contributing factor in the development of gout.

If you don’t treat the condition, it can cause long-term side effects to your kidneys and create permanent damage to your joints. While there are some medications that can limit uric acid levels in the body, many of the most recommended approaches for treatment are lifestyle-based, such as changing your diet.

Gout Diet

A gout diet should include a balanced nutrient intake that avoids inflammatory foods, such as bread and beer, but includes low-fat options and foods that don’t break down into uric acid within the body.

Foods to Eat

Gout diet should include healthy foods such as:

Foods to Avoid

Red meat, beer, liquor, and seafood, as well as high-fructose corn syrup, can all increase your risk of uric acid deposition. Fish contains a high level of purine, which breaks down into uric acid within the body. The list of foods to be avoided is given below:

  • Game meat
  • Fish
  • Organ meats
  • Seafood
  • Yeast
  • Tuna
  • Alcohol
  • Sugary beverages
  • Processed and fast foods

Foods to Eat in Moderation

  • Grouse
  • Mutton
  • Bacon
  • Turkey
  • Salmon
  • Trout
  • Goose
  • Partridge
  • Haddock
  • Pheasant

Gout Diet Menu

If you want to reduce your symptoms of gout, try following this menu for one week. If you find relief from pain, try to make this diet a more permanent part of your life.

Day 1, 3, 5, and 7

  • Breakfast: Whole-grain toast (2 slices), 1 cup of unsweetened yogurt, 1 cup of green tea, 1 cup of warm water mixed with lemon juice (to be consumed after eating).
  • Lunch: 3 ounces of salmon, 2 whole-grain rolls, 2 tomatoes, 1 cucumber and lemon juice as a dressing.
  • Dinner: 1/2 cup of green beans, 2 ounces of baked chicken, whole-grain bread, 1 cup of milk, 1 cup of lukewarm water.

Day 2, 4, and 6

  • Breakfast: 1 cup of cherries, 1 cup of melon and 1 cucumber, as well as a glass of low-fat milk and caffeine-free herbal tea.
  • Lunch: 2 bananas, 1 whole-grain roll, 3 ounces of low-sodium chicken, and 2 glasses of lukewarm water.  
  • Dinner: 1/2 cup of pasta, 1 glass of cherry juice, a mixed greens salad, and 1 cup of unsweetened yogurt for dessert.

Lifestyle Changes

Aside from changing your diet, there are a few other ways that you can improve your symptoms of gout, such as staying hydrated, exercising, limiting alcohol intake, and losing weight.

  • Hydration: Having enough liquid in your body helps you flush out the excess uric acid in your system by inducing more urination, so be sure to stay hydrated!
  • Exercise: A great way to improve circulation and prevent the deposition of uric acid crystals is to increase your physical activity levels.
  • Weight Loss: Excess weight can lead to inflammation, poor circulation and a higher risk of gout. It is also a sign that you aren’t following a particularly healthy diet, which can exacerbate gout symptoms.
  • Alcohol: Alcohol intake is a major contributor to gout, so if you consume less alcohol in all its forms, there is a good chance that you can keep your gout symptoms under control.
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