Your Handy Guide for Gout: Essential Tips for Preventing Flare-Ups
Welcome to our gout handout! This resource aims to provide a comprehensive understanding of gout, its causes, and effective strategies for preventing flare-ups. Whether you're newly diagnosed or have been living with gout for years, we hope you'll find valuable insights and practical tips to help you lead a healthier, more comfortable life.
What is gout?
Gout is a type of arthritis that causes joint inflammation, pain, and swelling, particularly in the feet, legs, and hands, due to a buildup of uric acid crystals. Normally, excess uric acid is excreted by the kidneys, but it can accumulate from a diet rich in purines, a compound found in certain foods. Besides a diet rich in purine, gout can be influenced by genetic factors, medications (e.g., diuretics, high-dose aspirin), and medical conditions (e.g., high blood pressure, high cholesterol). Gout attacks can also be triggered by illness or surgery. It is more common in men, individuals with a higher BMI, and those with diabetes, heart disease, or kidney disease. In women, gout is most prevalent after menopause.
Can gout be cured?
Unfortunately, gout can't be cured, but steps can be taken to reduce the frequency and severity of attacks. Medications can lower uric acid levels, and lifestyle changes can also decrease the risk of future attacks.
Lifestyle strategies to reduce your risk of a future attack:
Weight loss: Weight loss, especially for people who are overweight or live with obesity can reduce the risk and severity of gout attacks. People often notice improvement at 5 - 10% weight loss. It is important to focus on a gradual and sustainable approach as rapid weight loss can increase the risk of a future attack.
Eat less purine rich foods: Try to reduce high-purine animal products like fatty meats and seafood, opt for smaller portions (1 serving size = 2 1/2 oz). Organ meats like liver, kidneys, and sweetbreads are especially high in purines; it's best to eat them sparingly or avoid them entirely.
You don't need to avoid purine-containing foods entirely, especially plant-based ones like beans, lentils, nuts, and seeds which also provide other important nutrients. Including these in your diet may even reduce the risk of gout attacks.
Lower-fat dairy products: Consuming 2-3 servings of low-fat dairy daily can reduce the risk of gout attacks. To potentially lower uric acid levels, opt for skimmed milk, low-fat yogurt, kefirs, and cheeses made from low-fat milk.
Alcohol: Minimizing intake of alcoholic beverages, especially beer and spirits can help to reduce your risk of gout. If you are experiencing a gout attack, alcohol should be avoided.
Sugar: Minimise foods high in sugar, such as regular soda and juice and sugary desserts. Consider switching to diet soda and zero-sugar-flavoured beverages and using sugar alcohols or artificial sweeteners when preparing desserts.
Hydration: Aiming to have at least 2-3 L of fluid such as water, tea, or carbonated water with zero sugar flavour drops is beneficial for uric acid excretion.
No specific foods have been shown to directly cause or relieve gout. The best approach is to maintain a healthy balanced diet and limit alcohol. If large amounts of red meat, organ meats, or seafood trigger gout attacks, try reducing your intake of these items. For more information on managing gout, check the links below and speak with your Constant Health Dietitian.
References
Academy of Nutrition and Dietetics