Accumulation of uric acid crystals around a joint causes gout. Elevated level of uric acid, a byproduct of metabolism of purines, a substance that occurs naturally in a wide range of foods, is primarily responsible for this condition. Lowering the uric acid level through modifications in the diet can prevent recurrent gout attacks.
Diet Tips For Gout
Limit Consumption Of Animal Protein
Animal proteins are the richest sources of dietary purines. To avoid the harmful effect of purine rich diet, you may consider switching to a vegetarian diet. However, fish, poultry and lean meat are also sources of several essential nutrients,which you might not find in sufficient quantities in the plant kingdom. Limiting your total seafood, poultry and red meat consumption to four to six ounces each day is usually sufficient for preventing gout attacks.
Increase Consumption Of Plant-Based Proteins
Replacing the animal proteins with plant-based proteins can prevent abnormal increase in uric acid production and meet the protein requirement of the body simultaneously. Moreover, devoid of saturated fats, plant-based proteins such as legumes, pulses, lentils and beans diminish the risk of weight gain. Excess body weight tends to aggravate gout pain.
Eat Less Soy Food
Although soy products are popular sources of proteins, they may aggravate gout pain by elevating the uric acid level in the blood. Limiting consumption of soy foods may protect you from gout.
Avoid Sugary Foods And Beverages
Studies have demonstrated that hyperuricemia or elevated uric acid level is induced by eating foods with added sugar and drinking sugar-sweetened beverages.Moreover, prolonged consumption of sugar rich diet leads to obesity, which further aggravates gout pain and joint inflammation.
Increase Dairy Intake
Milk and dairy are beneficial for gout patients. Researchers have observed that people who consumed milk or yogurt at least once a day have lower serum uric acid level than people who do not consume milk and dairy.
Drinking coffee daily can bring down the uric acid level in the blood, thereby alleviating pain and inflammation of the joints induced by gout. People susceptible to gout attacks can drink four to six cups of coffee daily. As caffeine present in coffee is not associated with the uric acid lowering property of coffee, to avoid the side effects of too much caffeine intake, you can consider drinking decaffeinated coffee daily.
The serum uric acid level can be reduced by avoiding beer. Studies have shown that drinking beer substantially increases the uric acid level in the blood. However, the serum uric acid level is not affected by consuming wine in moderation. Nonetheless, during a gout attack, it is advisable to avoid all forms of alcoholic drinks.
Consume Vitamin C Rich Foods
Adding vitamin C rich fruits and vegetables to the daily diet can protect you from gout. Vitamin C helps to reduce serum uric acid level. In addition to vitamin C rich foods such as citrus fruits, papaya, strawberries, bell peppers, broccoli, Brussels sprouts, pineapple, kiwifruits, kale and cantaloupe, supplemental vitamin C can also diminish the risk of gout attack. Gout patients can consume 250mg to 1500mg of vitamin C daily.