Gout is an inflammatory arthritis condition that often begins suddenly, marked by symptoms such as swelling, pain, and inflammation in the joints. Poor dietary choices can worsen the disease and lead to severe complications. Therefore, alongside adhering to medication and regular exercise, a well-balanced diet is essential for optimal gout management.
1. How Does Diet Affect Gout?
Daily, the body produces uric acid through the metabolism of purines, which are found in many types of food. To effectively manage Gout, it is essential to control the root causes, including reducing dietary purine intake. While no diet can completely prevent acute gout attacks, a healthy and balanced diet can help you manage your health better by maintaining a reasonable weight, establishing and adhering to a healthy eating plan, limiting purine-rich foods, and incorporating foods that may help regulate uric acid levels.
Gout patients are advised to drink plenty of water, around 2-4 liters per day, particularly alkaline mineral water or water with 14% alkalinity. This helps increase urine output over 24 hours, thereby minimizing urate deposition in the urinary tract.
2. Food for Gout patients
- Freshwater fish such as carp, tilapia, and local fish like perch; white meat like chicken breast, which are low in purines, and can provide the necessary protein for the body. The recommended intake is 50-100g of protein per day.
- Carbohydrates such as rice, pho, noodles, potatoes, bread, and cereals are essential for everyone, including gout patients. These foods contain safe levels of purines that can help reduce and dissolve uric acid in the urine.
- Vegetables and fruits such as cherries, fruit, mustard greens, and broccoli can help eliminate uric acid in the blood. These high-fiber foods are recommended for gout patients because they can reduce protein absorption, thus decreasing uric acid formation. Additionally, consuming alkaline foods like kale, radishes, and squash is beneficial as they neutralize uric acid in the blood, slowing disease progression.
Vegetable oils such as olive oil, peanut oil, and sesame oil can help reduce fat intake. - Cooking methods should prioritize steaming or boiling, and frying with excessive oil should be avoided.
- Low-purine foods such as low-fat or fat-free dairy products like yogurt and skim milk are recommended.
- Fruits and vegetables rich in vitamin C, such as strawberries and pineapples, should be added to your diet as they effectively reduce inflammation and help you feel healthier.
- Nuts, peanut butter, and cereals can also be included; moderate amounts of fat, potatoes, rice, bread, pasta, and eggs are also beneficial.
- Proteins from meat like fish, chicken, and red meat are good in moderate amounts (about 100-120g per day, depending on the patient's condition).
- Drink plenty of water daily, about 2 to 2.5 liters depending on weight, gender, and age. Supplementing with 500-1000mg of vitamin C per day may also help lower uric acid levels.
Although a healthy diet can help manage uric acid levels, it is still necessary to adhere to prescribed medications to prevent acute gout attacks. Gout patients need to manage their weight and follow dietary principles for treating gout, ensuring the right amount of daily nutrients, specifically:
- Energy: 30-35 kcal/kg body weight/day.
- Protein: 0.8g/kg body weight/day.
- Fat: 18-25% of energy needs.
- Salt: No more than 5g/day.
- Water: 40ml/kg body weight/day.
3. Foods Gout patients should avoid
Foods and drinks high in purines can increase the risk of acute gout attacks, so it's important to avoid:
- Foods and beverages high in purine can increase the risk of acute gout attacks. Therefore, it is advisable to avoid foods such as red meat, lamb, and pork; organ meats like liver, kidneys, brains, and intestines; seafood, especially shellfish such as shrimp, clams, anchovies, and sardines.
- It is also important to avoid fast-growing green vegetables like asparagus, bamboo shoots, mushrooms, bean sprouts, and water spinach, as they accelerate the synthesis of uric acid in the blood. Additionally, avoid products with high fructose content, such as soda, certain fruit juices, ice cream, candy, and fast food.
- Alcohol increases the production of uric acid in the liver and hinder the kidneys' ability to excrete uric acid, so it is important to avoid alcoholic drinks. Avoid consuming pastries and cookies, as these foods are low in nutrients and can raise uric acid levels. Additionally, avoid using diuretics or corticosteroids.
4. Suggested breakfast menu for Gout patients
Breakfast is an important meal, and those with gout should never skip it. Skipping breakfast can lead to weakness and worsen the pain. Here are some nutritious breakfast suggestions suitable for those suffering from this condition:
Monday – Chicken porridge
Ingredients:
- 300g chicken meat
- 1 handful of rice
- Seasonings
- Green onions
Instructions:
- Clean the chicken meat and drain it. Rinse the rice.
- Cook the rice with 1 liter of water on low heat until it softens.
- Add seasonings to taste, then add chopped green onions and serve hot.
- Chicken porridge can enhance the flavor of the porridge, or you can use chicken breast if you want to reduce the calorie intake.
Tuesday – Yogurt with Oats
Ingredients:
- 1 cup of whole oats
- 1 cup of Greek yogurt or regular yogurt
- Various fruits such as grapes, strawberries, oranges, or grapefruit
Instructions:
- Mix the oats directly into the yogurt and add fruits to taste.
- Combine with a cup of tea or coffee to support digestion.
Wednesday – Boiled Eggs and Sweet Potatoes
Ingredients:
- 1 sweet potato or potato
- 1 medium egg
Instructions:
- Boil the potatoes and eggs for 3 to 5 minutes; for sweet potatoes, you should cook them longer if you want them to be softer.
- This dish provides a more complete range of nutrients when paired with a glass of milk.
- For this meal, you can prepare it with soy milk, which is a better option compared to fresh milk.
Thursday – Vermicelli Tofu with Straw Mushrooms
Ingredients:
- 2 pieces of soft tofu
- 1 pack of dry vermicelli
- 150g straw mushrooms
- 30g minced meat or shrimp
- 1 handful of chives
Instructions:
- Clean the chives and mushrooms, then cut the tofu into bite-sized pieces.
- Slice the onions and sauté them until fragrant. Add the minced meat or shrimp and cook until firm.
- Add water to the pot and simmer until the meat is cooked, then add the straw mushrooms.
- Add the vermicelli and chives, season to taste, and serve hot.
- This dish can be enjoyed 2-3 times a week for breakfast.
Friday – Black Bean and Job’s Tears Porridge
Ingredients:
- 150g black beans
- 30g job’s tears (coix seeds)
- Eggs or minced meat
Instructions:
- Rinse the job’s tears and black beans.
- Cook the ingredients in a pot with enough water to cover them until soft.
- Add the egg or minced meat and season to taste.
- This porridge can be easily prepared by placing the prepared ingredients into a pressure cooker and optionally combining them with any protein source.
- Regular consumption of this dish helps enhance the body's resistance, preventing various dangerous diseases.
Saturday – Green Bean and Lean Meat Porridge
Ingredients:
- 100g soaked green beans
- 1/2 cup rice
- Optional: meat or fish
- Seasonings to taste
Instructions:
- Soak the green beans overnight, then cook them with the rice until soft.
- Add meat or fish, season to taste, and top with green onions before serving hot.
- This dish pairs well with a glass of soy milk or orange juice.
Sunday – Whole Grain Toast with Honey
Ingredients:
- 2 slices of whole-grain bread
- 2 tablespoons of honey
- 1 banana or other fruit
Instructions:
- Prepare two slices of fresh bread and place them in a toaster or toaster oven.
- Alternatively, you can toast the bread in a skillet with a bit of butter to your liking.
- Once toasted, serve while still warm, adding a little honey for extra sweetness or pairing it with various fruits.
- This dish is best enjoyed with a cup of hot milk or yogurt.
- Above are just a few suggestions for a gout-friendly diet. You can start incorporating them today to improve the health of those suffering from gout.
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