84 Burnett St Bundaberg
Gout has a reputation for being painful, frustrating and unpredictable. If you have ever had a flare-up, you know how intense it can be. The good news is that gout is often very responsive to day-to-day choices, especially around food, hydration and lifestyle habits. Natural treatments and remedies for gout can be very effective.
Here is a simple, down-to-earth guide based on what we know about how gout works and what tends to help.
Gout is caused by the way the body handles purines, which are natural compounds found in many foods and also made inside the body. When purines break down, they form uric acid.
If uric acid builds up faster than your body can clear it, crystals can form and settle into joints, soft tissue or the kidneys. This is what triggers the classic gout pain and inflammation.
You are more likely to experience gout if you have high uric acid levels, kidney issues, high blood pressure, a family history of gout, obesity, insulin resistance, high alcohol intake or previous joint injuries.
Some foods are particularly high in purines and tend to cause problems for people who are sensitive.
Try to limit or avoid the following, especially during a flare-up:
Red meat, lamb, pork, bacon and organ meats
Shellfish such as prawns, mussels, lobster and crab
Oily fish such as sardines, trout and herring
Beer and other grain alcohols
Foods containing yeast such as Vegemite and many breads
Soft drinks, fruit juices and anything sweetened with fructose
Foods with moderate purine levels, such as poultry, fish, lentils, beans, asparagus and mushrooms, can usually stay in your diet but in moderate amounts.
Hydration plays a big role in managing gout. Water helps flush uric acid out and lowers the risk of kidney stones. Aim for up to three litres of water a day, especially if you exercise or live in a warm climate.
A few tips:
Choose water as your main drink
Try herbal teas like nettle or dandelion leaf for kidney support
Add mint or rosemary to your water if you like a little flavour
Avoid soft drinks, energy drinks and juices because they can raise uric acid and contribute to dehydration
Alcohol, especially beer, is a major trigger because it both increases uric acid production and slows down its excretion
Some people also react to amine rich foods such as aged cheese, wine, chocolate, bananas and avocados. If you notice your symptoms are worse on days you eat these, try reducing them.
Tomatoes, potatoes, eggplant, capsicum and chilli are often blamed for gout flare-ups. Not everyone is sensitive to them, but some people do find that reducing them helps. You can trial removing them for a few weeks and see if you notice a difference.
Vitamin C rich foods appear to help lower uric acid levels. These include:
Citrus fruits
Berries
Kiwi
Pineapple
Raw capsicum
Pineapple also contains bromelain, which has anti-inflammatory properties. Try to eat some of these foods raw each day to preserve their nutrient content.
Because gout is an inflammatory condition, anything that calms inflammation is helpful. A mostly plant-focused, Mediterranean style diet works well for many people. Think lots of vegetables, legumes, whole grains, nuts, seeds and small to moderate amounts of lean protein.
Foods with naturally anti-inflammatory qualities include:
Turmeric and ginger
Herbs from the mint family such as rosemary
Nettle
Blueberries, cherries, apples, pineapple, kiwi and melons
Celery and leafy greens
Whole grains and legumes
Fish
Cherries in particular have been shown to help reduce gout attacks. Studies use amounts equal to about two cups of cherries a day, but even adding some into your regular diet may help.
Too much protein can increase uric acid production, but you still need enough for overall health. Aim for moderate portions at meals rather than large protein heavy servings. If you are unsure about your ideal amount, a practitioner can help you tailor it.
Ice therapy for painful joints
Infrared sauna to support circulation and elimination, as long as you stay very well hydrated
Acupuncture, which many people find helpful for pain management
Podiatry support if swelling or pain makes footwear uncomfortable
Gout responds well to simple but consistent changes. Focus on hydration, reduce high purine foods, choose mostly plant based meals, keep alcohol low, and pay attention to what triggers your own symptoms. Over time, many people find they can significantly reduce both the frequency and intensity of flare-ups.
If you would like some personalised support for gout, please book in with our naturopath Trish and/or our acupuncturist Jamie here.
