Gout is a type of arthritis which causes sleepless nights to many by causing joint pain attacks especially in the big toe as well as the knees, fingers, wrists and heels.  According to a study published in 2016 “Oman Medical Journal” the prevalence of Gout was the highest in the UAE and Kuwait and has increased about 16% in the past decade which raises awareness on how to reduce symptoms and  inflammation by adapting a corrective nutrition approach. A proper diet low in Purines can reverse symptoms but won’t eliminate the disease! I will explain further details in this article.

According to several studies, men are more prone to developing Gout than women before menopause because they have lower “uric acid “levels by nature.

What are the Reasons behind Gout?

The two main reasons are genetics and a diet rich in purines! ”Journal of Clinical Rheumatology” In this article however, I will cover the Nutrition part, what foods to avoid and  how to soothe that pain away.

How does your diet affect Gout?

If you have gout, some foods may trigger an attack by raising the uric acid levels.
Luckily research shows that restricting High Purine foods can prevent the attacks! “Annals of Rheumatoid Disease “.

Here are some High in Purine foods as well as High fructose sugars to avoid or consume once in a while  based on blood  levels of uric acid “Journal of Human Nutrition and Dietetics”:

• All organ / Game meats: These include liver, and kidneys, rabbit, duck..
• Fish: Herring, trout, mackerel, tuna, sardines, anchovies, haddock and more
• Other seafood: Scallops, crab, shrimp and roe
• Sugary beverages: Especially fruit juices and sugary sodas
• Added sugars: Honey, agave nectar and high-fructose corn syrup in syrups
• Yeasts: Nutritional yeast, brewer’s yeast and other yeast supplements

Moderate purine foods in Moderation:

• Salmon
• Red meat / beef and lamb
• Poultry /chicken / turkey

Low purine foods to focus on:

• Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation
• Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants and dark green leafy vegetables
• Legumes: All legumes are fine, including lentils, beans, soybeans and tofu
• Nuts: All nuts and seeds
• Whole grains: These include oats, brown rice and barley
• Dairy products: All dairy is safe, but low-fat dairy specifically
• Eggs
• Beverages: Coffee, tea and green tea
• Herbs and spices: All herbs and spices
• Plant-based oils: Including canola, coconut, olive and flax oils

Other factors have also been proven by research that help prevent gout attacks such as maintaining a healthy weight to improve insulin sensitivity, exercising, staying hydrated to flush out uric acid, drinking less alcohol and possibly taking vitamin C supplements (prescribed only by a physician).

Nathalie Jabrayan
Licensed Senior Clinical Dietitian
Certified Sports Nutritionist/ Personal Trainer