Gout is a painful form of arthritis caused by high levels of uric acid in the blood, often occurring among older people who indulge in rich food and drinks, particularly alcohol.

Foods known to increase uric acid levels include animal offal, red meat and seafood like shellfish, anchovies and crustaceans. Furthermore, sugary beverages and desserts should also be avoided.

Meats

Many people with gout may avoid eating meat altogether, yet in reality chicken, pork and fish (especially salmon) contain low levels of purines that should be regularly consumed. Also beneficial are moderate quantities of red meat such as beef, lamb and venison; they contain protein, iron and zinc which could lead to raised blood uric acid levels which in turn trigger attacks. Other meats including kidney, brain and glandular meats should be avoided due to high concentrations of purines that could increase risk.

Gout sufferers should also avoid drinking beer, wine and other grain-based alcoholic drinks which contain high concentrations of purine as alcohol can make it more difficult for their body to process uric acid and increase the risk of an attack. Furthermore, fructose should also be avoided since this sugar breaks down into uric acid when digested – this includes sweetened fruit, jams, syrups and processed foods containing fructose such as sweetened fruit.

Fish

Gout symptoms are uncomfortable, and the only way to alleviate them is through diet changes. While following a strict gout-friendly diet may initially seem restrictive, it actually has many health benefits as well as helping alleviate symptoms. Speak with an orthopaedic specialist or dietitian about ways you can effectively manage gout.

Recent population based research from Singapore discovered that an increase in protein consumption, predominantly from poultry, fish and shellfish/seafood sources such as poultry, fish and shellfish/seafood increased the risk of gout, while increasing plant-based proteins like soy and legumes decreased it. This may be related to how purine metabolism produces uric acid which accumulates in joints during an attack of gout.

Vary your meat choices while staying aware that certain meats contain higher concentrations of purines than others. Salmon, herring and mackerel fish contain omega-3 fatty acids which may help ease inflammation associated with gout.

Vegetables

Diet can make or break your experience with gout. Gout is a form of arthritis that causes joint inflammation, pain and swelling – typically in big toe, foot, ankle or knee joints – but by eating well you can both decrease flare-ups and risk for disease progression.

Dieting for gout should include avoiding foods high in purines. Purines are chemical compounds which increase uric acid levels in your body, leading to attacks of gout.

However, diets rich in fruits and vegetables, whole grains, and low-fat dairy may help prevent attacks of gout. A Mediterranean-style eating pattern such as the Mediterranean Diet offers great guidance in terms of preventing attacks – this meal plan limits foods high in fat and sugar while including plenty of fresh produce, fish, beans and nuts as part of its meal plan.

Fruits

Body organs produce uric acid when digesting purine-containing foods, but high levels in the bloodstream can cause painful episodes of gout. Uric acid crystals accumulate in joints causing pain and swelling in particular the big toe and fingers. According to experts from Changi General Hospital’s Dietetics and Food Services department, eating less high-purine foods could help decrease frequency of flare-ups of this condition.

Recent findings from the Singapore Chinese Health Study of 63,257 participants reveal that protein intake from poultry, fish, shellfish/seafood and soy proteins and legumes was associated with higher uric acid levels; however, another 2015 study demonstrated otherwise; those consuming soy proteins and legumes experienced lower uric acid levels than their peers who consumed soy proteins alone or soy products exclusively had reduced uric acid levels overall compared to others who consumed soy proteins only (or all products made with soy proteins or legumes in general), meaning gout sufferers should avoid soy products for greater relief as long as their urine remains dilute and to promote excretion of urate excretion as well as reduce risks related to kidney stones formation.