Gout is characterized as a disease in which defective metabolism of uric acid causes arthritis, especially in the smaller bones of the feet, deposition of chalkstones, and episodes of acute pain. It is a form of inflammatory arthritis marked by recurrent attacks of tender, red and swollen joint. Gout occurs due to a combination of diet, other health problems, and genetic factors. It has been observed that Gout occurs more commonly in those who regularly eat meat or seafood, drink beer, or are overweight. But lifestyle changes accompanied by diet for gout help to prevent it.
The aim of a diet for Gout is to achieve a healthy weight with good eating habits, avoid foods with purine and include all foods that can control uric acid levels. Diet plan for gout includes the following:
- Fruits – Mostly all fruits are good for Gout as they lower uric acid and reduce inflammation.
- Vegetables – All vegetables are good for Gout. Green leafy vegetables, mushrooms, tubers, peas, aubergines etc are considered good for your diet.
- Nuts – All seeds and nuts are good sources of nourishment and help prevent Gout.
- Whole Grains – These include barley, oats, brown rice.
- Legumes – These are extremely nutritive and include all lentils, soybeans, tofu etc.
- Low-fat Dairy products are recommended.
- Eggs
- Herbs and spices
- Beverages like tea, coffee are also beneficial.
- Plant-based oils like coconut, flax oil, olive oil, canola oil are considered beneficial.
- Meats like chicken, lamb, pork, and beef can be eaten in moderation. Limit to about 115-170 gms in a week.
- Fish – Salmon contains lower levels of purine so it is beneficial for Gout.
Here is a sample menu for diet plan for Gout:
A gout patient can take the above mention items as per diet plan.
Monday
Breakfast: Oats with Greek yogurt and 1/4 cup (about 31 grams) berries.
Lunch: Quinoa salad with boiled eggs and fresh veggies.
Dinner: Whole wheat pasta with roasted chicken, spinach, bell peppers, and low-fat feta cheese.
Tuesday
Breakfast: Smoothie with 1/2 cup (74 grams) blueberries, 1/2 cup (15 grams) spinach, 1/4 cup (59 ml) Greek yogurt and 1/4 cup (59 ml) low-fat milk.
Lunch: Whole grain sandwich with eggs and salad.
Dinner: Stir-fried chicken and vegetables with brown rice.
Wednesday
Breakfast: Overnight oats — 1/3 cup (27 grams) rolled oats, 1/4 cup (59 ml) Greek yogurt, 1/3 cup (79 ml) low-fat milk, 1 tbsp (14 grams) chia seeds, 1/4 cup (about 31 grams) berries and 1/4 tsp (1.2 ml) vanilla extract. Let sit overnight.
Lunch: Chickpeas and fresh vegetables in a whole wheat wrap.
Dinner: Herb-baked salmon with asparagus and cherry tomatoes.
Thursday
Breakfast: Overnight chia seed pudding — 2 tbsp (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt and 1/2 tsp (2.5 ml) vanilla extract with sliced fruits of your choice. Let sit in a bowl or mason jar overnight.
Lunch: Leftover salmon with salad.
Dinner: Quinoa, spinach, eggplant and feta salad.
Friday
Breakfast: French toast with strawberries.
Lunch: Whole grain sandwich with boiled eggs and salad.
Dinner: Stir-fried tofu and vegetables with brown rice.
Saturday
Breakfast: Mushroom and zucchini frittata.
Lunch: Leftover stir-fried tofu and brown rice.
Dinner: Homemade chicken burgers with a fresh salad.
Sunday
Breakfast: Two-egg omelet with spinach and mushrooms.
Lunch: Chickpeas and fresh vegetables in a whole wheat wrap.
Dinner: Scrambled egg tacos — scrambled eggs with spinach and bell peppers on whole wheat tortillas.
This diet plan for Gout will help you keep good health and keep your uric acid levels under control.
Read more: DIET ACCORDING TO BLOOD GROUP