Gout Diet Guide: Foods to Eat and Avoid with Gout

Understanding Gout and Foods to Avoid

Gout is a form of inflammatory arthritis caused by high levels of uric acid in the blood. This condition causes sudden and severe attacks of pain, swelling, redness and tenderness in the joints, often the joint at the base of the big toe. While gout can be caused by genetic factors, diet and lifestyle choices play a major role in gout development and prevention.

One of the best ways to manage gout is by avoiding foods high in purines. Purines are compounds that break down into uric acid, which can accumulate and cause gout attacks. By limiting purine-rich foods, you can help lower uric acid levels and reduce gout attacks.

What Are Purines?

Purines are naturally-occurring substances found in some foods. In the body, purines break down into uric acid. A buildup of uric acid causes urate crystals to form in the joints, leading to gout attacks. While the body produces some purines on its own, foods contribute a significant portion of purines.

Some foods are naturally higher in purines than others:

• Organ meats like liver, kidneys and sweetbreads
• Certain types of seafood like anchovies, shellfish, sardines and tuna
• Game meats
• Some foods made with yeast like beer and breads
• Gravy and broths made from meat drippings

Eating large amounts of these foods on a regular basis can raise uric acid levels. While many websites provide extensive lists of high-purine foods to avoid, recent research indicates that overall eating patterns may be more important than stressing about individual foods.

Healthy Eating for Gout

Rather than fixating on purine counts, focus on eating an overall healthy, balanced diet based on whole foods. Here are some tips:

• Eat plenty of fruits, vegetables and whole grains. They provide fiber, vitamins, minerals and antioxidants.
• Choose lean protein sources like skinless poultry, fish, eggs, legumes, nuts and seeds.
• Limit red meat and organ meats which are higher in purines.
• Stay hydrated by drinking water throughout the day.
• Avoid or limit alcohol consumption, especially beer which is high in purines.
• Maintain a healthy body weight since obesity increases gout risk.

Foods to Eat in Moderation

While many purportedly high-purine foods can fit into a healthy diet, it's best to eat the following foods in moderation:

• Red meat: Beef, pork and lamb are higher in purines. Limit to a few times a week.
• Organ meats: These include liver, kidneys and sweetbreads. Avoid or eat only occasionally.
• Seafood: Fish and shellfish like sardines, trout, tuna, anchovies, scallops and mussels are higher in purines. Limit to twice a week.
• Sugary Drinks: Limit soda, punch, high-sugar juices and energy drinks which are linked to higher gout risk.
• Alcohol: Especially beer, hard liquors and fortified wines. Drink in moderation.
• Yeasts: Vegemite, Marmite and baking with yeast can increase purine intake. Use moderately.

Foods to Avoid with Gout

While any food can fit into a gout diet in moderation, there are certain foods those prone to gout attacks should avoid. Here are some of the top foods to steer clear of:

Organ Meats

Organ meats like liver, kidneys, brains and sweetbreads have some of the highest purine levels. Eating 3 ounces of cooked liver contains over 200 mg of purines. Try to avoid organ meats if you suffer from gout.

Game Meats

Game meats like venison, rabbit, boar and bison are also higher in purines. A 3-ounce serving of venison contains over 200 mg of purines. Substitute game meats with skinless chicken or turkey.

Anchovies, Sardines and Herring

All types of fish and seafood contain some purines. However, anchovies, sardines and herring are exceptionally high. Just 85g of canned sardines contains over 300 mg of purines. Avoid eating these fish too often.

Gravy and Meat Broths

Homemade gravies and broths made by boiling meat and bones are very high in purines. Commercial gravy and broth products can also be high if they contain meat-based ingredients. Choose gravy and broths made without meat.

Beer

Beer is one of the worst drinks for gout sufferers due to its high purine content. Just a 12-ounce beer can contain over 15 milligrams of purines. Avoid drinking beer if you have gout.

Sugary Drinks and Foods

Foods with high amounts of fructose corn syrup, sucrose and high fructose sugars can increase uric acid levels. Avoid sodas, fruit juices, candies, desserts, and snacks like cakes, cookies and pastries.

What About Hummus and Gout?

Hummus is a popular Middle Eastern spread and dip made from chickpeas, olive oil, tahini, lemon, and spices. It's often eaten with fresh vegetables or pita bread. So how does hummus fit into a gout prevention diet?

Benefits of Hummus

Hummus offers several benefits for the gout diet:

• Chickpeas are a plant-based protein that contains reasonable purine levels, around 120 mg per cup.
• Provides dietary fiber, vitamins, minerals and polyphenols that reduce inflammation.
• May help lower uric acid levels compared to eating animal proteins.
• Can replace dairy-based dips and spreads which can be high in purines.
• Hummus counts as a plant-based protein food to eat weekly instead of meat.

Tips for Eating Hummus with Gout

Follow these tips to safely enjoy hummus if you have gout:

• Stick to 2 to 3 tablespoons of hummus per serving and limit to once a week.
• Make your own hummus rather than eating store-bought versions which can be high in oils, sugars and preservatives.
• Enjoy hummus with fresh cut raw veggies instead of bread, crackers or chips.
• Choose traditional hummus; avoid flavored hummus with excess ingredients.
• Drink plenty of water to stay hydrated and help flush out uric acid.
• Avoid eating other legumes like beans, lentils, and peas on the same day you have hummus.

Overall, traditional hummus made from chickpeas, tahini, olive oil and spices can be safely enjoyed in moderation as part of gout diet. Combined with fresh vegetables and adequate hydration, hummus makes a nutritious, plant-based addition to help manage gout.

Other Tips for Preventing Gout Attacks

Diet plays a crucial role, but other healthy lifestyle measures can further reduce gout attacks:

• Reach and maintain a healthy weight. Obesity increases the risk of gout attacks.
• Stay hydrated. Drink plenty of water and limit sugary beverages.
• Limit alcohol. Avoid beer and drink wine and spirits in moderation.
• Quit smoking. Tobacco use increases gout risk.
• Manage related conditions. Properly treat high blood pressure, diabetes and kidney problems.
• Monitor medications. Drugs like diuretics and niacin can increase gout risk.
• Exercise regularly. Light activity like walking helps lower uric acid levels.

The Bottom Line

Diet choices directly impact gout flares. Focus on eating a balanced, unprocessed diet emphasizing fruits, vegetables, whole grains, plant proteins and healthy fats. Limit red meats, organ meats, sugary foods and beverages. Enjoy hummus in moderation along with other vegetable proteins. Combining a gout-friendly diet with a healthy lifestyle can help reduce painful gout attacks.

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.