Foods to Favor When Suffering from Gout. Gout is one of the most painful forms of arthritis. This disease particularly affects the joint of the big toe, which becomes extremely painful and sensitive. It results from an excess of uric acid, which forms crystals that lodge in the joints and cause inflammation.
This acid is a byproduct of the breakdown of purines, compounds found in body tissues and in many foods, especially red meat and alcohol. After consulting your doctor, it will consume less of these foods, and focus on those who will relieve you.
Foods to Favor When Suffering from Gout
Cherries, blueberries and strawberries
In a study conducted at the University of California, women who consumed two servings, about 1½ cups of Bing cherries at sunrise, had significantly lower uric acid levels. The researchers found that the cherry also decreased the rate of inflammation markers. The blueberry and strawberry seem to perform the same action.
Your goals: 1½ cups a day.
Useful tip: all cherries are also effective, so you can choose the ones you prefer!
Bromelain, an enzyme that digests pineapple proteins, would reduce pain and inflammation caused by a gout attack.
Your objectives: the amount of bromelain varies according to the maturity of the fruit and its exposure to heat (that’s why we recommend against canned pineapple). Aim for at least a ½ cup serving a day during seizures. As bromelain is concentrated in the fruit stalk, it would also be wise to take a supplement. A dose of 500 mg twice a day is usually recommended between meals.
Useful tip: take your pineapple between meals, otherwise the action of the enzyme will be on the digestion of food.
Tomato, Pepper, and Other Vitamin C-Rich Foods
In a two-week study conducted at Tufts University, it was observed that people who consumed two bowls a day of a tomato gazpacho, Green peppers and other vitamin C-rich foods had decreased uric acid levels by 18% (males) and 8% (females). These foods are also rich in lycopene, an antioxidant found in fruits and red vegetables, that could lower uric acid levels.
Your goals: at least 72 mg of vitamin C per day, the equivalent of 2 cups of gazpacho, an orange or a half red pepper.
Tofu, edamame, soy milk and other soy products
Since animal protein is high in purines, it is important to limit its consumption. On the other hand, it has been shown in various studies that soy reduces uric acid levels, and therefore fights gout. In addition, it is rich in protein. Your goals: Once or twice a week, replace meat or poultry with soy.
Water and other non-alcoholic drinks
In large quantities, water helps eliminate uric acid. Your goals: at least eight glasses a day.
Olive oil, canola oil, avocado and other foods high in unsaturated fats.
Unsaturated fats may lower uric acid levels (note that fish rich in purines is not included in this list). They also help to lower insulin levels and, as a result, protect against gout attacks.
Your goals: fat should be about 30% of your caloric intake, at least 20% of which is unsaturated fat. Useful tip: replace butter and creamy salad dressings with olive oil.
To avoid: red meat and seafood
These foods are rich in purines. Offal and game birds such as goose contain a great deal, as do anchovies, sardines, mackerel, herring, scallops and mussels. Although chicken, salmon, crab, shrimp and other meats and seafood contain less, it would be wise to reduce their consumption. In a 12-year study of more than 47,000 men, it was found that those who ate the most meat were 40% more likely than others to suffer from gout, and those who took the most more seafood, 50%. Limit to 60 to 90 grams of lean meat and seafood a day. Vegetarianism could be a solution to consider. Also read my previous article about: Anti Gout Diet: Food Totally Forbidden.
To avoid: vegetables and grains rich in purines.
Asparagus, beans, peas and cauliflower contain a certain amount of purines. Limit your intake to one serving of ½ cup a day. As with whole grains, wheat germ and wheat bran and oat flakes, do not take more than three ½ to 1 cup portions a day.
To avoid: alcohol, beer, bread and other yeast-containing foods
Alcoholic beverages contain little purine, but because of the way alcohol is processed in the body, it raises uric acid levels. This is also the case with yeast, an ingredient that goes into the composition of beer and bread.
To avoid: sugar
Results from a study conducted at the University of Florida indicate that high consumption of table sugar and corn syrup helps to elevate uric acid levels.