You likely know that gout is a type of arthritis that causes inflammation and pain in certain joints, especially the big toe, but it can also affect the ankles, knees, elbows, wrists and fingers. Sudden flare ups can lead to disabling pain and lumps at the affected joint site called tophi can sometimes be seen. Gout is caused to a large degree by high uric acid levels in the blood, which is sometimes genetic, but can also be caused or aggravated by obesity, certain medications (like diuretics and aspirin), foods that are high in purines, as well as alcohol, red meat, shellfish and sugary foods. There has been much controversy over the years as to which diet can best help to control gout. So, the findings reported at an Annual Research Symposium in November 2024, and published in the journal Nutrients (2019) are very informative in this regard.

The meta-analysis cited by these researchers showed that the best diet for managing gout and lowering blood uric acid levels is a Mediterranean-Inspired, whole food, plant-based diet. This diet excludes red meat, fish, eggs and dairy products. In just 12-weeks, patients following this dietary pattern showed significant improvement in gout severity, pain and uric acid levels. They also showed improvement in weight loss and a lowering of the bad cholesterol (LDL). This style of eating greatly outperformed the animal-based, low carbohydrate Keto diet. As they noted, high fat animal foods (rich in saturated fats) and processed meats are known to increase inflammation in the body, whereas foods that have anti-inflammatory effects are mostly plant-based, unprocessed and are high in dietary fiber. The researchers noted that most participants did not completely give up eating eggs, dairy product, fish and meat products, but by simply eating less of these foods and focusing more on plant-based foods, their symptoms and uric acid levels improved.

As one of the researchers commented, “At 16 weeks, we concluded that a Mediterranean-inspired whole foods, plant-based diet significantly lowers serum uric acid in patients with gout and abdominal obesity, and additionally, the diet reduces gout-related pain and disease activity, promotes substantial weight loss, decreases waist circumference, and improves LDL cholesterol levels, and thus decreases [cardiovascular disease] risk in these patients.” Almost 4% of men and a little over 1% of women develop gout in their lifetime. So, this proven dietary approach should be welcome news for these individuals, and the weight loss, and lowering of LDL-cholesterol which resulted from this style of eating is a good lesson for all of us who want to reduce risk of heart disease and other degenerative diseases.  Focusing more on plant foods and less on animal foods is a good strategy for the prevention of many degenerative and age-related diseases. And now we know it is a good diet as well for gout management.

I have provided the references for this information in the text below

References:

King J. Plant-based diet improves uric acid levels, gout symptoms. Medscape Medical News: November 25, 2024. Plant-Based Diet Improves Uric Acid Levels, Gout Symptoms

Vedder D et al. Dietary interventions for gout and effect on cardiovascular risk factors: A systematic review. Nutrients (2019) Dietary Interventions for Gout and Effect on Cardiovascular Risk Factors: A Systematic Review

Eat Smart, Live Well, Look Great,
Dr. Meschino