Lifestyle changes to manage gout

Gout is a type of arthritis, an inflammatory condition of the joints. 
Fortunately, gout can be controlled with medications, a gout-friendly diet and lifestyle changes. 
People with gout experience sudden and severe attacks of pain, swelling and inflammation of their joints.

Avoid- Fish
Fishes like tuna and mackerel are considered healthy, but they have relatively high amounts of purines, which can be problematic if you have gout. 
Purines are chemical compounds that break down to form uric acid, a substance that triggers gout attacks in people who are susceptible.

Avoid- Shellfish
Shellfish like crab, shrimps, mussels etc. are high in purines. Hence, they are best avoided in gout. 

Avoid- Sugary Beverages​
Sugar-sweetened beverages can increase uric acid levels in the blood. 
A 2020 review of studies found that consumption of sugar-sweetened beverages was significantly associated with an increased risk of gout and hyperuricemia in adults.
 

Avoid- Refined/ processed foods
To help prevent gout symptoms, it’s best to limit highly processed foods and beverages and foods high in refined carbohydrates. 
Such foods include sweets, baked goods and pastries, chips, crackers, cookies, candies, soda, ice cream, white breads etc.

Avoid- Red/organ meat​
Red meat and organ meats are high in purines. 
Eating these foods increases the uric acid levels in the blood and the risk of gout and gout attacks. 
Red meat (including beef, pork, lamb) and organ meats (including liver, heart, kidney etc.).

Avoid- Alcohol, especially beer
Alcohol consumption has long been associated with gout. 
As a result, it's recommended to avoid alcohol with gout. 
In particular beer, hard liquor and other grain alcohols. 
Frequent alcohol intake is known to cause chronic hyperuricemia, increasing the risk of gout and gout attacks. 

Moderation- Chicken
Chicken contains moderate amounts of purines. 
Consumption of chicken is fine in moderation. 
Not more than 120 grams twice a week.

Moderation- Coffee
Some research suggests that drinking coffee in moderation, especially regular caffeinated coffee, may be associated with a reduced risk of gout. 
Drinking coffee may not be appropriate if you have other medical conditions. 
Talk to your doctor about how much coffee is right for you.

Allowed- Vegetables
Several studies have shown that a vegetable-rich diet being associated with a lower risk of gout compared with the lower consumption of vegetables. 
Therefore, you do not need to limit or avoid any vegetables on a gout-friendly diet.
Reference

Allowed- Fruits
Fruits are full of fiber and other nutrients that can help you eat a balanced diet and stay at a healthy weight. 
Plus, they tend to have very few purines. 

Allowed- Beans and legumes
All legumes are fine for consumption in gout, including lentils, beans, soybeans and tofu.  
They don't raise uric acid levels and may even protect you from gout attacks.

Allowed - Nuts
Nuts are not considered high-purine foods. 
Nuts are a good source of vitamins, minerals, protein and healthy fats. 
Whether peanuts, pistachios, walnuts, almonds or others — people with gout can eat any type of nuts they like.

Allowed- Whole Grains​
Whole grains such as wheat germ, bran, brown rice and oatmeal all contain moderate to small amounts of purines, but for those with gout, the benefits of eating whole grain foods far outweigh the risks. 
Speak with your dietician about the right amounts of grains to include into your diet.

Allowed- Low fat dairy
Dairy products were once off-limits to people with gout because they're made from animal proteins. But they're actually low in purines and dairy purines don't seem to cause gout. Low-fat dairy foods may even lower your odds of having the condition by more than 40%. During an attack, these foods may help you get rid of extra uric acid through your urine.

Other tips- Drink more water
The food you eat may help you manage gout and ease symptoms such as joint pain. 
Start by drinking more water because dehydration might trigger gout attacks. 
One study showed that men who drank five to eight glasses of water a day had a 40% lower chance of flare-ups.

Other tips- Turmeric​
Turmeric, a bright yellow spice, is another home remedy for gout. 
There’s scientific evidence it has compounds that may ease gout inflammation.
Curcumin is the most active chemical in turmeric.
It’s responsible for turmeric’s potent anti-inflammatory abilities.
Reference

Other tips- Weight loss​
Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. 
Research suggests that reducing the number of calories and losing weight — even without a purine-restricted diet — lower uric acid levels and reduce the number of gout attacks. 
Losing weight also lessens the overall stress on joints.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​