Purinesare produced naturally but are also found in many foods.
In this article, youll learn more about what gout is and whether youre at risk.
Verywell / Laura Porter
What Is Gout?
Verywell / Laura Porter
Thecause of goutis high purine levels in the body that cause uric acid crystals to form in the joints.
This causes gout flares, which involve sudden, severe pain and inflammation.
Why Should You Eat Less Purine?
Limiting purine-rich foods in your diet can help to reduce gout flares.But diet alone cant usually prevent gout flares.
Pay attention to how different foods affect you.
People have different limits and different foods that trigger their gout flares.
Experts recommend a healthy, balanced diet rich in vegetables, fruits, and grains.
These meats can be found in processed foods like hot dogs, sausages, bacon, and deli meats.
The purine content is especially high in red meats.
The higher the purine content in meat, the higher the uric acid levels.
Not all seafood and shellfish have the same amount of purines, however.
Clams, for example, have a lot fewer purines than anchovies.
Organ meats, too, can be very high in purines.
It is also wise to avoid meat-based gravies.
Sugary Beverages
Sugar and goutare not friends.
Sugary and sweetened beverages don’t have purines, but they still can increase uric acid levels.
The culprit in these beverages is the sugar, especially fructose.
Sugar also affects how well your kidneys eliminate uric acid.
However, this may just be an association and not a cause.
Compared to beer, spirits and wine aren’t as bad.
Alcohol can cause you to make more uric acid crystals and affect how your kidneys filter uric acid.
Therefore, if you’re going to drink alcohol, drink it in moderation.
These self-management strategies can help improve gout symptoms and lower purine levels fast.
Extensive research has shown that certain foods can increase the uric acid levels in your body.
However, more research is needed to determine how vitamin C affects gout.
However, the authors note that more research is needed.
Add a Supplement
Dietary supplements can help manage high uric acid levels and gout.
Some minerals can also have a positive effect on uric acid levels and gout.
Talk to a healthcare provider or registered dietician before adding a supplement to your diet.
Getting tested lets you know where your nutrient levels are.
Dietary supplements are not regulated by the U.S. Food and Drug Administration in the same way that medication is.
Supplements can’t treat, diagnose, cure, or prevent diseases.
Some may even have harmful interactions with certain medications.
Increase Fiber Intake
Your gut health has a big effect on overall health.
Making sure you’re getting the right amount of fiber can help with gout.
Consuming healthy fiber can help you regulate inflammation in gout and reduce uric acid production.
you’ve got the option to find healthy fiber in whole grains, vegetables, and fruits.
The DASH diet and the Mediterranean diet both promote these plant-based fibers.
Be Physically Active
Being physically active can not only help reduce pain but also improve mood.
Find a low-impact activity that is easy on your joints, such as walking, bicycling, or swimming.
Make your goal 150 minutes of exercise a week.
You could do 30 minutes of physical activity five days a week to meet this goal.
Every minute of physical activity counts and is worth it.
Who’s at Risk for Gout?
Gout has several risk factors.
Risk factors include:
Conditions that affect renal (kidney) function are a common cause of gout.
Black men were 1.3 times more likely to have gout than their White counterparts.
That causes sudden, severe pain and inflammation.
Uric acid crystals follow from high purine levels, often linked to the foods in your diet.
However, diet is an important way to lower your risk.
A diet low in purines can help you to manage your risk of gout and gout flares.
Talk to your healthcare provider about how to prevent uric acid crystals from forming.
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