Gout-friendly proteins include eggs, nuts, seeds and cold-water fish. The Dietetics and Food Services from Changi General Hospital explain how these foods can help control gout.
What is gout?
Gout is a form of arthritis that attacks joints and causes acute pain and swelling mostly in the big toe and fingers, and sometimes, in the wrists, elbows, knees and ankles.
Gout attacks are triggered by uric acid build-up in the joints. The body produces uric acid whenever it breaks down purine-containing foods. Experts from the Dietetic & Food Services department, Changi General Hospital, a member of the SingHealth group, shares about foods that are suitable for those with gout.
Gout-friendly diet:
Protein
Although people with gout should avoid proteins with very high purine concentrations such as organs, seafood and shellfish, and meats like venison, sausages and bacon, they can still eat proteins with lower purine content moderately.
Eggs
Eggs are low in purines but consume them in moderation (Health Promotion Board recommends consuming up to four eggs per week).
Cold-water fish
Essential fatty acids found in cold-water fish such as tuna can reduce gout inflammation. However, to prevent a gout flare-up, limit the intake of fish to one serving per day as it still contains purines.
Nuts and seeds
A gout-friendly diet should include two tablespoons of nuts and seeds every day. Good sources of low-purine nuts and seeds include walnuts, almonds, flaxseeds and cashew nuts.
GOUT-FRIENDLY FOOD SOURCES
Foods that contain low levels of purine makes for a gout-friendly diet.
White bread, pasta and noodles
Refined carbohydrates are safe to eat for gout sufferers because they have a low purine content. But too much consumption of refined carbohydrates can cause a rapid rise in blood sugar and increase one’s risk of developing metabolic syndrome and diabetes. Whole grain breads and whole grain pasta are healthier than refined carbohydrates, but since they contain moderate amounts of purine, they should be eaten occasionally.
Dairy products (milk, cheese, yogurt)
Low-fat milk and low-fat yogurt are excellent foods for gout sufferers because of their low purine content and ability to lower gout risk.
Vegetables
Eat plenty of vegetables such as kailan, cabbage, squash, red bell pepper, beetroot, but limit the intake of vegetables with moderate purine content such as asparagus, spinach, cauliflower and mushrooms.
Fruits
Eat fruits high in vitamin C such as oranges, tangerines, papaya and cherries. Apples, pears, pineapples, avocados are low-purine fruits and therefore can be eaten in moderation.
Water
Drink at least 8 glasses of water every day unless you are advised to restrict your fluid intake due to medical reasons.
Coffee and tea
Coffee and tea are safe for people who have gout.
Ref: S13
