Can You Eat Hummus With Gout? Tips for Enjoying in Moderation

The Link Between Gout and Hummus

Hummus is a popular Middle Eastern dip made from chickpeas, olive oil, lemon juice, tahini, and spices. It's high in protein, fiber, and various vitamins and minerals. However, for those with gout, hummus may be a food to consume in moderation.

Gout is a form of inflammatory arthritis caused by high levels of uric acid in the blood. This uric acid crystallizes and deposits in the joints, leading to sudden and severe attacks of pain, swelling, and tenderness.

One of the main causes of high uric acid is eating foods high in purines. Purines are compounds found naturally in some foods that are broken down into uric acid in the body. Limiting foods high in purines can help reduce gout attacks.

Purine Content in Hummus

Hummus contains a moderate amount of purines. This comes mainly from the chickpeas used to make it. One cup of hummus can contain around 110 mg of purines.

In comparison:

• 1 cup of chickpeas contains around 300 mg of purines
• 3 ounces of beef contains around 90 mg of purines
• 3 ounces of salmon contains around 40 mg of purines

Although hummus has less purines than some other foods, it's still considered high enough in purines to potentially trigger gout attacks in sensitive individuals. It's especially concerning when eating hummus regularly or in large portions.

Tips for Enjoying Hummus With Gout

If you have gout, you don't necessarily need to eliminate hummus entirely. Here are some tips for enjoying it safely:

1. Limit Portion Sizes

Stick to around 2-4 tablespoons (30-60 grams) of hummus per serving. Larger portion sizes will provide more purines and increase the likelihood of attacks.

2. Balance With Low-Purine Foods

Pair hummus with low-purine foods like fresh vegetables, greens, potatoes, bread, rice or quinoa. This helps reduce the overall purine load of the meal.

3. Avoid Other High-Purine Foods

On days when you eat hummus, try to avoid other high-purine foods like red meat, seafood, legumes, spinach and asparagus to minimize cumulative purine intake.

4. Stay Hydrated

Drink plenty of water before, during and after meals with hummus. Staying hydrated helps flush uric acid from the body.

5. Limit Alcohol

Avoid drinking alcohol around times when you eat hummus or other high-purine foods. Alcohol impairs the kidneys' ability to excrete uric acid.

6. Take Uric Acid-Lowering Medications

If prescribed by your doctor, take medications such as allopurinol or probenecid. These help reduce uric acid levels and gout attack risk when consuming purine-rich foods.

Foods to Avoid with Gout

In addition to hummus, there are several other high-purine foods those with gout should consume only in moderation or avoid. These include:

Organ Meats

Organ meats like liver, kidneys, sweetbreads and brain have very high purine levels. Just 3 ounces of liver can contain over 350 mg of purines.

Red Meat

Beef, pork and lamb are all high in purines. Bacon, beef brisket and meat-based gravies are especially purine-rich.

Seafood

Purine levels tend to be highest in anchovies, sardines, mackerel, tuna, scallops, trout and haddock. Large fish like tuna also contain higher purine amounts.

Beans and Legumes

All types of dried beans and legumes are high in purines, including soybeans, chickpeas, lentils, split peas and bean-based soups.

Some Vegetables

Asparagus, spinach, peas, mushrooms and cauliflower are higher in purines than most other vegetables. However, they are still low compared to meats and seafood.

Sugary Drinks and Foods

Sugar-sweetened drinks, candies and desserts may raise uric acid by promoting overproduction and kidney under-excretion.

Alcohol

All alcoholic beverages can increase uric acid levels by causing the kidneys to excrete less uric acid. Beer also contains purines.

Foods Safe to Eat with Gout

While it's important to limit high-purine foods, there are many nutritious low-purine foods that are perfectly safe to enjoy freely with gout. These include:

Whole Grains

Breads, cereals, pasta, oats, rice, barley and buckwheat are very low in purines and make excellent carb choices.

Most Fruits and Vegetables

All fruits and most vegetables are low-purine and encouraged as part of a gout diet. Great choices include berries, citrus fruits, melons, apples, pears, leafy greens, carrots, broccoli, squash and tomatoes.

Low-Fat Dairy

Dairy products like milk, plain yogurt, cheeses and cottage cheese are very low in purines and high in calcium and protein.

Eggs and Plant Proteins

Eggs, peanut butter, tofu and other plant proteins like nuts and seeds can help meet protein needs while avoiding purine-rich meats.

Healthy Fats

Olive oil, avocados and other plant fats and oils have minimal purines. Nuts and seeds also contain healthy fats in addition to protein.

Beverages

Water, coffee, tea, fruit juices, vegetable juices and plant-based milks are great low-purine beverage options.

The Bottom Line

Hummus contains a moderate amount of purines, so those with gout should eat it in moderation as part of a low-purine diet. Avoid other high-purine foods, stay hydrated, limit alcohol and work with your doctor to manage gout and reduce the risk of painful attacks.

With a combination of medication and diet, most people with gout can still enjoy small amounts of hummus along with a variety of other delicious low-purine foods.

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.