16 January, 2015

Gout+ personal reminders

Please consult your physician about gout and what is appropriate for you, as I have done. 

The information collected below is specific to me, after consultation with physicians, and it is neither offered nor to be used as advice or guidance to anyone else. I am posting the information solely as a personal convenience to help me remember the details of new areas needing my attention.  

Gout is a complex, painful type of arthritis and occurs when high levels of uric acid in the blood crystalize around a joint. The body produces uric acid when it breaks down purines. Purines occur naturally in the body, but are also contained in certain foods, such as organ meats, anchovies, herring, asparagus, mushrooms, and avocados.

Fruit and veggie-rich diets help will help clear purines from my body. The body seems to have an easier time excreting purines from most vegetable sources.

My current goals  1)  Coordinate appropriately with my pre-existing restricted diet; 2)  Help control the production, and improve elimination, of uric acid; 3)  Plan meals better.

My personal keys to success

  • Abide by pre-existing dietary considerations (some of which are reinforced by gout-management diet)

  • Stay well-hydrated. Drink lots of fluids, especially water and unsweetened (natural) fruit juices. For me, soft drinks must have no caffeine or sugar, and have low to no sodium (I choose particular ginger ale or root beer).

  • Avoid high-fructose corn syrup (only carbohydrate known to increase uric acid)

  • Choose complex carbohydrates / eat more whole grains and fruits and vegetables 

  • Reduce saturated fat because it hinders my body's ability to eliminate uric acid

  • Choose more low-fat or fat-free dairy products to help reduce risk of gout 

  • Avoid or limit alcohol intake, and avoid beer completely (alcohol interferes with uric acid elimination)

Foods I am to avoid / limit
(Very high in purines)
Absolutely no organ meats, such as liver, kidneys, sweetbreads and brains

Meats, including bacon, beef, ham, pork, and lamb
(White meat is generally better than red for an occasional indulgence. However, for me, continuing to eat some types of red meat occasionally within pre-existing diet is acceptable - -  no veal, and lean roast beef in moderation.)

Turkey and goose 

Game meats

Any other meats in large amounts

Anchovies, sardines, herring, mackerel

Scallops - - for me, acceptable as an occasional indulgence

Tuna - - for me, tuna packed in water is acceptable occasionally



Beverages sweetened with high-fructose corn syrup, such as non-diet sodas or “fruit” drinks 
(The sweeteners will stimulate uric acid production. For me, pre-existing diet eliminates all soft drinks containing sugar, and all fruit juices with sugar added.)

Avocados     Back to Top

Foods I may eat occasionally 
(Moderately high in purines, but may not raise risk of gout or
contain oxalates which increase risk for certain types of kidney stones)

Asparagus, cauliflower, mushrooms, and spinach -- for me, 2x week maximum
(They are higher in purines than other vegetables.)

Beet greens, beets, leeks, lentils, okra, sweet potatoes, soybeans, and Swiss chard - - contain oxalates

Chicken (leg better than skinless breast) - - for me, skinless for pre-existing diet

Dried legumes -- for me, start 2x week maximum


Fish and seafood (other than high purine seafood above), such as shrimp, crab, lobster and eel which are relatively safe - -  for me, lobster without butter

Oatmeal, wheat bran, and wheat germ 


Pork or beef better than turkey as an occasional indulgence for managing gout

Salmon - - for me, start with 2x week maximum

Wine (Max. 10-oz / 296ml daily per Mayo Clinic)     Back to Top

Foods that are safe for me to eat
(Low in purines and allowed on pre-existing diet)
Green vegetables and tomatoes

Fruits - -  for me, fresh and dried

Breads and cereals that are not whole-grain - - for me, only whole grain using unbleached flour and low sugar 

Butter, buttermilk, cheese, and eggs - - for me, skim-cheese; only 2 eggs per week

Chocolate and cocoa  - - for me, pre-existing diet overrides

Coffee, tea, and carbonated beverages - - for me, pre-existing diet overrides

Peanut butter and nuts - - for me, raw and unsalted nuts     Back to Top

Foods that may lower my risk of gout
(And are allowed on pre-existing diet)
Low-fat or nonfat milk

Low-fat yogurt

Complex carbohydrates, such as, legumes (beans, peas, lentils and peanuts), starchy vegetables (potatoes, corn, green peas, and parsnip), and whole-grain breads and cereals - - for me, only low-sugar cereals

Coffee - - for me, pre-existing diet overrides 

Fruits, especially citrus

3- to 4-quarts of fluid daily, including water, juice, soup - - for me, only unsweetened juices, preferably fresh
(Helps flush uric acid from body.)     Back to Top

Disclaimer:  As always, consult your physician before beginning any fitness or nutrition program. The information provided on this site is not meant to treat, cure, prevent or diagnose any illness or disease. The information provided is for general and educational purposes only and includes the opinions and views of the author and should not be substituted for medical advice given by your physician.

My sources:
Personal physicians
Mayo Clinic
JillianMichaels.com (Add avocados and legumes)
LiveStrong.com (Add vegetables with oxalates)

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dietary > gout

Page last modified 7 January 2016

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