Can Plums Help Manage Gout Attacks and Symptoms?

Can Eating Plums Help With Gout?

Gout is a form of inflammatory arthritis caused by high levels of uric acid in the blood. This leads to the formation of urate crystals in the joints, causing sudden and severe attacks of pain, swelling, and tenderness.

Certain foods like red meat, seafood, and alcohol tend to raise uric acid levels and trigger gout attacks. However, some fruits like cherries and strawberries may actually help lower uric acid due to their high antioxidant content.

This raises the question - can eating plums also provide gout relief? Let's take a closer look at the evidence.

Nutrients in Plums

Plums contain a number of nutrients and plant compounds that may help reduce inflammation and lower uric acid levels.

These include:

• Anthocyanins: Powerful antioxidants that help lower inflammation and may reduce uric acid levels.
• Vitamin C: Boosts excretion of uric acid from the body through urine.
• Potassium: Can lower uric acid production and help flush it from the body.
• Phenolic compounds: Antioxidants that help reduce inflammatory responses.

Research on Plums and Gout

While specific research on plums and gout is limited, some studies show promising results:

• A cell study found that plum extracts inhibited xanthine oxidase, an enzyme involved in uric acid production.
• Another study showed that giving mice plum juice reduced inflammatory responses to urate crystals, indicating it may help prevent gout attacks.
• The combination of unique antioxidants like anthocyanins, chlorogenic acid, and neochlorogenic acid in plums contribute to these beneficial effects.

Additionally, studies demonstrate that similar fruits high in anthocyanins like cherries, strawberries, and raspberries can lower uric acid levels and inflammation related to gout.

While more research is needed, these findings suggest plums may offer comparable benefits.

Trying Plums for Gout Relief

Adding plums to your diet may help mitigate some gout symptoms and reduce flare-up frequency and severity thanks to their anti-inflammatory nutrients and compounds.

To incorporate plums:

• Enjoy fresh, whole plums as a tasty snack.
• Make a chilled plum salad with spring greens, walnuts, and a light dressing.
• Blend plums into smoothies along with yogurt and cinnamon.
• Roast plums with honey and black pepper for a sweet and spicy side dish.
• Pair sliced plums with oatmeal, salads, or as a topping for poultry, pork, or fish.

Other Tips for Managing Gout

While diet plays a central role, other lifestyle measures can further help control gout flare-ups:

• Stay hydrated: Drinking plenty of non-alcoholic fluids like water helps flush uric acid from the body.
• Limit alcohol: Alcohol interferes with uric acid elimination.
• Maintain a healthy weight: Obesity is a major risk factor for gout.
• Exercise regularly: Routine activity lowers uric acid levels over time.

You should also avoid triggering foods like red meat, organ meats, and shellfish while limiting intake of high-fructose foods, sugary drinks, and refined carbs.

Foods to Avoid with Gout

While plums and other fruits may be beneficial, there are certain foods those with gout should steer clear of as much as possible, including:

Organ and Red Meats

Meats like beef, pork, lamb, and certain organ meats are high in purines. Consuming them ramps up uric acid production, making gout attacks more likely.

Seafood

High-purine seafood to avoid includes anchovies, haddock, lobster, mussels, sardines, scallops, trout, and tuna. These can all trigger painful gout flare-ups.

Sugary Foods and Drinks

Consuming too many high-fructose foods and beverages can increase uric acid levels. These include items like soda, sweet tea, candy, ice cream, and processed snack foods.

Refined Carbohydrates

Refined grains found in white bread, pasta, rice, and baked goods may elevate uric acid. Choosing whole grain options is better for gout management.

Alcohol

All types of alcohol can trigger gout attacks, but beer may be the worst culprit. Beer contains a potent combination of purines and alcohol, making it very likely to cause flare-ups.

Rich Sauces and Gravies

Thick, creamy sauces and gravies often contain meat stocks and animal-based fats. These can drive up uric acid, especially when consumed in excess.

The Takeaway

Inclusion of plums and other vitamin C-rich fruits as part of a low-purine diet may aid gout management. Their antioxidants help lower inflammation while assisting with uric acid excretion.

Avoiding organ meats, seafood, alcohol, sugar-sweetened foods and refined carbs can also keep gout attacks at bay.

Combining a diet with anti-inflammatory foods like plums alongside limiting purine-rich foods offers the best dietary strategy for controlling painful gout symptoms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.