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Top Ten Foods That Contribute to Gout
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Top 10 Foods That Contribute to Gout
An overindulgent diet of red meat, seafood and alcohol has long been associated with gout. Gout is a painful form of arthritis triggered by high levels of uric acid in the blood. The body forms uric acid by breaking down purines. Purines are components of DNA that occur naturally in our bodies and are found in many foods. Too much uric acid in the blood leads to the formation of crystals which accumulate around a joint. Certain foods contain high amounts of purines and can contribute to gout. Photo: Getty Images
Anchovies and Sardines
Some seafood have a higher purine content than others. Anchovies and sardines top the list of food sources to avoid or limit if you suffer from gout. A 3 ½ ounce portion of anchovies, which is a little more than an average tin, has 411 mg of purine. The same amount of sardines, which is about one recommended serving, has 345 mg of purine. If you are prone to gout, you will want to take the anchovies off your slice of pizza. Photo: Getty Images
Organ Meats
Though not a common part of the typical diet, organ meats are very high in purines. Liver, both chicken, pork and beef, beef kidney and chicken heart come in second on the list of food sources that contribute to gout. A 3 ½ ounce portion of pork liver ranks at the top with 289 mg of purine. Beef liver and heart come in at the lower end with l97 mg and 171 mg of purine. Photo: Getty Images
Salmon
You are probably well aware of the many health benefits of salmon such as its high concentration of omega-3 fatty acids. But, if you are at risk for gout, you might need to limit how often you eat salmon. A 3 ½ ounce portion of fresh salmon has 250 mg of purine. However, a similar portion of canned salmon has just 88 mg of purine. This may be one time to choose canned over fresh.
Alcoholic Beverages
The staff of the Mayo Clinic suggest limiting your intake of alcoholic beverages because alcohol interferes with the elimination of uric acid. Drinking beer is often linked to bouts of gout. If you are having a gout attack, you should avoid alcohol completely. Otherwise, limiting your intake to five to ten ounces of wine a day should be safe and not increase your risk.
Shellfish
Shellfish such as lobster, shrimp and scallops are associated with increased risk of gout. Canned shellfish such as shrimp and oysters are equally high in purines. A 3 ½ ounces portion of fresh clams has 136 mg of purine while the same portion of canned clams has only 62 mg. Once again, if you have gout, you may want to choose canned over fresh. Photo: Getty Images
Legumes
When it comes to purine content, all beans are not created equal. Dried black-eye peas, lentils and Great Northern beans have a higher concentration of purine at about 200 to 230 mg per 3 ½ ounce portions. Choose garbanzo and cranberry beans which have a low content of about 50 to 75 mg. Middle of the pack legumes include lima beans, split peas, red beans and pinto beans. Photo: Getty Images
Spinach, Asparagus, Cauliflower and Mushrooms
These three vegetables and one fungus have high purine content. Most of your uric acid is produced by your body while only one third comes from food sources. Limiting the amount of spinach, asparagus, cauliflower and mushrooms in your diet can help you control your uric acid levels.
Sources:
Dietary Fiber Food.com: Gout Causes: List of Diet/ Food Sources of High or Low in Purine Content
MayoClinic. com: Gout Diet
Johns Hopkins Health Alerts: Ask Your Doctor About Gout: Gout and Diet
Gout.com: Understanding Diet
Article by Maryann Gromisch
Photo: Getty Images
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