Introduction
Gout is a type of arthritis which can cause extreme pain, especially in joints. This occurs when there is an excess of uric acid in the bloodstream, becoming crystals around a joint and causing swelling and pain. The knee joint is usually the most affected.
No cure exists for gout, however, exercising and making healthy food choices can reduce the risk and aid in relieving flare-ups. Diet has a major role in managing gout, as some foods can decrease inflammation, and some can increase it. It’s essential to know which foods to eat and which to avoid when dealing with knee gout pain.
To assist with gout management and enjoy an active life without fear of problems or flare-ups, it’s important to understand which foods you should include in your diet. This article explains dietary changes which may be beneficial for gout sufferers as well as providing helpful resources to get more information on how to manage this condition safely and effectively:
- Foods to include in your diet.
- Foods to avoid in your diet.
- Helpful resources to get more information on how to manage gout.
What is Gout?
Gout is an issue caused by too much uric acid in the blood. Uric acid comes from purine found in foods such as shellfish, organ meat and beer. It forms crystals which settle in the joints or near tissues, causing pain and inflammation, especially in the knees.
To fight gout, a combination of diet and medication is important. Knowing the cause of gout can help you plan your diet to reduce symptoms. People with gout should limit high-purine foods and increase low-purine foods, dairy products, fruits, and vegetables. Drinking more water every day helps flush out toxins from the body.
Diet and Gout
Gout in your knees? For ages, diet has been key to managing knee pain. Eat the right foods, and days can be comfortable. But what should you eat, and what should you avoid? Here’s a guide to help you with relieving knee pain:
Foods to Eat
There’s no one-size-fits-all approach to managing gout pain and reducing flare-ups. But, food choices can help ease the pain.
Fruits and veggies, like berries, apples, spinach, kale, bell peppers, squash, and cabbage, are full of vitamins and minerals. These reduce inflammation and promote health.
Rather than processed meats, opt for lean protein sources. Examples are fish, poultry, eggs, and non-fat dairy products. These provide amino acids for tissue repair.
Whole grains give energy without fat. Try unprocessed whole grain breads, cereals, quinoa, and brown rice. These deliver fiber, B vitamins, and antioxidants.
Healthy fats, found in avocados, olive oil, almonds, and fatty fish, may also be beneficial. They contain omega 3 fatty acids which keep joints lubricated.
Fruits and Vegetables
Fruits and veggies are essential for a healthy lifestyle. They also reduce the risk of gout. They contain vitamins, minerals, fiber, antioxidants and phytochemicals like flavanoids and carotenoids, which have anti-inflammatory benefits. So, it’s important to eat at least 5 servings of fruits and veggies daily, with or without gout.
Cruciferous veggies, like cabbage, kale, cauliflower and Brussels sprouts, have powerful anti-inflammatory powers. Citrus fruits are high in vitamin C which helps reduce uric acid levels. Dark green leafy veggies like spinach are full of folate, a B vitamin which helps metabolize purines. This can further reduce uric acid buildup.
Whole Grains
Purines are compounds found in whole grains. They can increase the risk of gout. Research suggests that these compounds lead to high uric acid levels, a common symptom of gout. Refined grains contain more purines than average.
To lower this risk, limit your intake of whole grain foods such as wheat, oats, cornmeal, brown rice and pasta. Whole-grain rice is okay in moderation as it has less purines than white or processed grains. However, be careful not to over-consume it. Fiber from quinoa or high-fiber oats may help reduce uric acid levels.
When looking for whole-grain products, make sure they are minimally processed and don’t contain added sugars by checking ingredient labels.
Legumes
Legumes, low in fat and packed with fiber and protein, can reduce gout pain. They also contain vitamins and minerals which are great for overall health. Beans, chickpeas, lentils, peas, and soybeans are commonly recommended.
Soups, stews, and smoothies are great ways to enjoy legumes. Frozen meals that contain legumes are also available in grocery stores. Canned legumes are shelf-stable and can be heated quickly – perfect for on-the-go meals.
If you’re new to consuming legumes, you may experience bloating or gas. This will decrease as your body adjusts. If you have dietary restrictions or allergies to legumes, fresh vegetables are a good alternative.
Lean Meats
Lean meats like chicken, fish, and turkey are an excellent source of protein for gout sufferers. Protein is great for joint health, but it should be eaten in moderation. The recommended serving size for lean meat is 3-4 ounces per meal.
Lean cuts of beef and pork are generally lower in fat and can be consumed more often. But, organ meats (such as liver) and processed meats (like bacon) contain high levels of purines and should be avoided or eaten only occasionally. Studies suggest limiting animal protein intake to 14% – 25% of daily calories to reduce uric acid levels.
When adding lean meats to your diet, make sure they don’t take up the majority of your daily intake to avoid gout attacks and pain.
Foods to Avoid
Gout is an inflammatory disorder caused by too much uric acid in the blood. Foods can make gout worse, so it’s best to avoid certain food groups.
- Protein-rich foods: Stay away from animals proteins like beef, pork, lamb, and liver. Fish and shellfish are high in purines too.
- Sugary drinks: Sodas, fruit punches, sweet teas and other sugary drinks have lots of sugar, which increase the risk of gout. Go for sugar-free drinks or add lemon or lime juice to still water instead.
- Alcohol: Alcohol and beer have a lot of purines, which raise uric acid levels in the body. Try light beer or red wine in moderation.
- Salted snacks: High-sodium processed foods, like chips and microwave popcorn, can increase uric acid levels due to body inflammation. Choose snacks like roasted nuts or plain popcorn without added salt and flavorings to help prevent gout flare-ups.
Red Meat
Beef and lamb are red meats that have high purines. This can raise the uric acid in your blood, which is linked to gout. To reduce gout episodes, limit red meat intake. You don’t have to avoid all red meats, though. You can have lean beef or poultry instead.
Processed foods with high saturated fat, such as sausage, bacon, deli meats, and hot dogs, can also cause gout flare-ups. Therefore, it’s best to have these items in moderation. Try to have them no more than two times per week or, if possible, choose a low-fat version.
Organ Meats
Organ meats include organs from animals, such as liver, brain, heart, tongue, and kidneys. Plus, sweetbreads and organ-based food items like liver pate.
Unfortunately, they are high in purines. These can increase uric acid levels and worsen gout symptoms.
It is important to note that the amount of purines in organ meats can differ. It depends on where it came from and how it was prepared. So, pay attention to serving sizes and type of organ meat. This will help limit the risk of a gout flare up.
Cooking methods can also help. Boiling or poaching meat decreases the amount of purines absorbed. As does limiting organ-derived condiments. Both will reduce the risk of gout flare ups.
Shellfish
Shellfish can be beneficial for gout, but only in moderation. Red meat contains high amounts of purines and should be minimized. Shrimp and lobster are relatively low in purines, while oysters and mussels are moderate to high.
It is vital to not over-consume shellfish, as it can lead to higher uric acid levels in the body. Shrimp has an enzyme that irritates tissues and increases uric acid levels. Furthermore, shellfish contains cholesterol which can also increase uric acid levels when eaten in excess.
To reduce the risk of gout, shellfish should only be one part of a healthy diet. It is best to combine it with other low-purine foods such as nuts and legumes. Additionally, it is important to consume small portions – up to 6 ounces (or about one serving) per week is recommended for people with gout or high uric acid flareups.
Sugary Drinks
Sugary drinks are connected to a heightened risk of gout. If you drink 1 or more sugar-sweetened soft drinks each day, you have 85% higher risk than those who consume less than one a month.6 Sugary drinks can cause the uric acid levels in your blood to skyrocket which may set off a gout attack.
It is best to restrict or stay away from sugary drinks such as soda, energy drinks, sweet tea, sports drinks, juice and other sweetened beverages. Non-carbonated drinks, such as lemonade and iced tea, should also be avoided when you are trying to manage gout symptoms. To satisfy your sweet tooth, opt for healthier options like:
- Fruit infused water
- Herbal teas
instead of soda and sugary drinks.
Alcohol
Alcohol consumption is linked to higher gout risk. It’s not just the amount, but also the type of alcohol. Here are the CDC guidelines:
- Males: 0.5 grams per day (4 standard drinks) won’t increase gout risk.
- Females: 0.4 grams per day (3 standard drinks) may be safe. Studies are limited because of women having smaller bodies and slower metabolization.
- Above these amounts increases gout risk according to the CDC.
Conclusion
When it comes to diet and gout, keep these tips in mind:
- Avoid high-protein foods like beef, pork and organ meats.
- Eat plenty of fruits and veggies to help knee pain relief.
- Also, stay away from foods with MSG as they can worsen symptoms.
For long-term gout management, focus on a healthy lifestyle and balanced diet. Include whole grains, fruits, veggies and low-fat dairy. Limit saturated fats and opt for lean proteins. This will help maintain a healthy weight and improve overall joint health. The result? Your body will be able to fight off gout pain naturally!
Frequently Asked Questions
Q1: What type of foods should I eat to help relieve gout knee pain?
A1: Foods that are high in vitamin C, magnesium, and potassium, such as fruits and vegetables, are beneficial for gout knee pain relief. Additionally, low-fat dairy products, whole grains, and lean proteins are all beneficial for gout knee pain relief.
Q2: What type of foods should I avoid to help relieve gout knee pain?
A2: Foods that are high in purines, such as red meat, organ meats, and seafood, should be avoided as they can worsen gout knee pain. Additionally, foods that are high in saturated fats, such as fried foods, should be avoided as well.
Q3: Are there any supplements that can help relieve gout knee pain?
A3: Yes, supplements such as fish oil, glucosamine, and chondroitin can help reduce the pain and inflammation associated with gout knee pain.
