If you’ve ever suffered from a gout attack, you’d probably be willing to do just about anything to prevent it from happening again. Luckily, there are plenty of simple swaps that can make a significant difference.
Reducing your purine intake, avoiding alcohol, cutting back on high-fructose corn syrup, and getting more fiber to help maintain a healthy weight are all good strategies to adjust your meal plan and keep gout from ruining your night.
However, many people wonder how they’ll get enough protein if they eat less meat. Tofu is a lower-purine alternative that has plenty of complete protein and works well in many traditionally meat-based dishes. You can add tofu to vegetarian stews and chili or cube and sauté it in stir-fry recipes.
Beans and lentils can make great substitutes for meat if you’re cooking soups or vegetarian burgers. Not only do beans provide some protein, but they also have a healthy dose of filling fiber and essential micronutrients.
For a meatless meal that your whole family will enjoy, try cultural recipes inspired by Mexican or Indian cuisine. Tasty bean burritos or a zesty curry dish make skipping meat an easy choice.
Dairy foods and eggs are also good options to consume sufficient protein without raising your risk of gout. Choose omelets with sautéed veggies, low-fat cottage cheese, boiled eggs, or Greek yogurt.
Carbohydrate Swaps
Carbohydrates aren’t necessarily high in purines. However, choosing healthier carbohydrate foods is one way to avoid excess weight gain. Since obesity is an established risk factor for gout, developing habits that help you maintain a healthy weight is a sound strategy for gout prevention.
When shopping for carbohydrate foods, choosing whole grains over refined grains provides more fiber. Fiber is associated with lower rates of heart disease, diabetes, and obesity. These health benefits go hand-in-hand with successfully preventing and managing gout.
You can also improve the nutritional quality of your meal plan by replacing some of the high-carbohydrate foods with vegetable alternatives.
Experiment with spiralized zucchini (zoodles) or spaghetti squash in place of regular wheat pasta. Instead of white rice, look for “riced cauliflower” in the frozen or refrigerated sections of your local grocery store.
High-Purine Seafood Swaps
Finding safe seafood options is tricky when you have gout. Many types of seafood, including fish and shellfish, are some of the worst offenders when it comes to purine content. Several seafood selections that would otherwise be considered “healthy choices” are better avoided for those with gout.
Higher-purine types of seafood include:
AnchoviesHaddockHerringMusselsSardinesScallopsTroutTuna
While there are no real “purine-free” seafood options, you can swap some of the higher-purine choices from above for moderate-purine crab, lobster, oysters, and shrimp. Instead of making seafood the main part of your meal, use it in moderation as an ingredient in pasta dishes or on top of salads.
High-Fructose Food Swaps
High-fructose corn syrup is found in the majority of processed foods. Always check food labels for high-fructose corn syrup since it is known to elevate uric acid levels.
Honey and agave are also high in fructose. Maple syrup and table sugar aren’t as high (but should still be used in limited amounts). Replace processed desserts with gout-friendly whole fruits, especially frozen or fresh cherries.
Alcohol Swaps
Having a few alcoholic drinks is one of the quickest ways to end up with a gout attack. To stay on the safe side, your best bet is to avoid alcohol altogether. However, the current recommendations suggest a maximum of one alcoholic drink for women and two alcoholic drinks for men over the course of 24 hours.
Trade-up your alcoholic beverage for a sophisticated mocktail or nonalcoholic beer or wine. You can also make a spritzer with club soda to cut back on the alcohol content of your drink. Be sure to stay hydrated with plenty of water, especially if you’re drinking alcohol.
Soda Swaps
Soda is another major contributor to weight gain, diabetes, heart disease, and gout. Unfortunately, kicking a regular soda habit can be challenging. The combination of sugar and caffeine can make it difficult to wean yourself off.
If it’s the caffeine you crave, coffee and tea are better options for managing gout. Many herbal teas have a natural sweetness that can add flavor to your beverage without the high-fructose corn syrup found in sodas. It’s OK to put some cream and sugar in your coffee, but try to limit these add-ons by swapping in a splash of milk instead.
A Word From Verywell
A painful gout attack can leave you wondering if any foods are still safe to eat. However, there are plenty of tasty and nutritious options that can improve your health and reduce gout symptoms. Trying new foods and recipes doesn’t have to be a daunting task. Start with simple swaps to modify your intake one ingredient at a time.
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