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To effectively manage gout, your doctor or dietitian may recommend shifting to a healthier eating pattern. A diet that promotes heart health can also help manage gout. In this article, we will explore two popular diets recommended for gout sufferers: the DASH diet and the Mediterranean diet.
The DASH Diet
The DASH diet, short for Dietary Approaches to Stop Hypertension, not only helps lower blood pressure but also aids in managing gout. The key components of the DASH diet include:
- Fruits, vegetables, and whole grains
- Lean protein from meat, poultry, fish, nuts, and legumes
- Vegetable oils
- Low-fat or non-fat dairy
The DASH diet limits saturated fats and foods high in added sugar. While fish is generally recommended for its health benefits, certain types of fish may trigger gout flares. Therefore, your doctor may suggest limiting fish intake if your gout is not properly controlled.
The Mediterranean Diet
The Mediterranean diet, known for its cardiovascular health benefits, shares some similarities with the DASH diet. Here’s what the Mediterranean diet emphasizes:
- Fruits, vegetables, and whole grains
- Lean protein from fish and seafood, nuts, and legumes
- Healthy fats from extra virgin olive oil
Although fish and seafood are central to the Mediterranean diet, they can also be associated with gout flares. Depending on your condition, your doctor may recommend alternative protein sources or suggest a different diet.
Foods to Focus On
While a gout-friendly diet eliminates certain foods, there are plenty of delicious options you can still enjoy. Here are some foods that are generally safe for people with gout:
- Fruits: All fruits are generally fine, and cherries have even been shown to lower uric acid levels and reduce inflammation.
- Vegetables: You can include all vegetables, including potatoes, peas, mushrooms, eggplants, and dark green leafy vegetables.
- Legumes: Enjoy lentils, beans, soybeans, and tofu without worry.
- Nuts: Indulge in all kinds of nuts and seeds for a healthy snack.
- Whole grains: Incorporate whole wheat, oats, brown rice, and barley into your diet.
- Dairy products: Low-fat dairy products, in particular, are beneficial for gout sufferers.
- Eggs
- Beverages: Coffee, tea, and green tea are all gout-friendly options.
- Herbs and spices: Feel free to use any herbs and spices to add flavor to your meals.
- Plant-based oils: Opt for canola, olive, and flax oils when cooking.
Foods to Eat in Moderation
Your dietary needs may vary based on your gout symptoms and other health conditions. In general, you can consume lean animal proteins in moderation, with up to two daily servings. Poultry is usually a safe option, and some individuals may also be able to include fish in this category if their gout is well-managed. However, it is important to limit or avoid red meat, butter, sweets, and refined carbs in your regular diet, consuming them only occasionally.
In conclusion, a gout-friendly diet includes a wide range of fruits, vegetables, whole grains, and lean proteins. It is important to consult with your doctor or dietitian to determine the best diet plan for your specific gout symptoms. Following the DASH diet or Mediterranean diet can help you shift to a healthier eating pattern. For more information on gout and diet, visit Ratingperson.
