Managing Uric Acid: Foods to Avoid and Diet Tips for Gout

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Uric acid and purines

Drop is a inflammatory and chronic disease frequent which affects approximately 1% of the population. It is due to an excessive presence of uric acid in the blood. Uric acid is the result of the degradation of purines present in foods rich in animal protein and alcohol mostly.

What foods should I avoid for uric acid?

“It is essential to limit animal fats as much as possible, warns Aurore Lavergnatdietician-nutritionist. That is to say, cold cuts, red meat – beef, lamb, mutton – as well as fatty cuts of pork (loin, ribs, fatty bacon, etc.), and veal (breast, flank, collar, etc.), as well as fatty dairy products such as crème fraîche, whole milk, hard cheeses (Emmental, Comté, Abondance, Gruyère, Beaufort, Ossau-Iraty, Cantal, etc.), and of course alcohol.

So oily fish can be eaten without any worries? « Non, answers the dietician-nutritionist. While they do contain omega-3 fatty acids with antioxidant and anti-inflammatory properties, they are high in purines. So, like seafood, you shouldn't eat them more than once a week.”

What meats to eat when you have uric acid?

” It's necessary favor lean meatsla poultry without skin andlean fish »advises Aurore Lavergnat. Lean meats contain less than 10% fat and very lean meats contain less than 5%.

Chicken and uric acid

Here are some examples of lean meats: rabbit, horse, veal, veal shoulder, pork tenderloin, chicken breast, turkey, guinea fowl, etc.

As for lean fish, the choice is vast: plaice, hake, cod, pollock, monkfish, whiting, white hake, ray, sole, etc.

“Outside the uric acid crisis period, it is advisable to only eat animal protein once a day,” advises Aurore Lavergnat.

What vegetables should you eat when you have uric acid?

“People who suffer from gout (high levels of uric acid in the blood) should compose their meal with 80% fruits and vegetables, advises the dietician-nutritionist. And move towards a Cretan or Mediterranean type diet, thinking about adding olive and rapeseed oils.

Tomato and uric acid

All vegetables can be eaten, but it is interesting to favor those that are rich in fiber such as artichokes, broccoli, carrots, squash, spinach, peppers, lettuce, etc.

“Fibers promote the elimination of uric acid through stools,” explains Aurore Lavergnat.

On the other hand, if legumes (lentils, split peas, beans, etc.) also provide significant quantities of fiber, “They are rich in purineswarns the dietician-nutritionist. This is why you should prefer whole grains such as brown rice, black rice, red rice, quinoa, buckwheat, spelt, semi-wholemeal pasta.

You also have to think about what you put on your plate vegetables rich in vitamin C like tomatoes, red peppers, broccoli, parsley…

“Antioxidant vitamin C helps reduce the level of uric acid in the blood by promoting its renal elimination,” explains the dietician-nutritionist.

Which fruit lowers uric acid?

As with vegetables, you should opt for fruits which provide fiber and vitamin C.

Apple and uric acid

Among the fruits rich in fiber, we have the choice between passion fruit, orange, blackcurrant, redcurrant, raspberry, blackberry, persimmon, quince, banana, pear, strawberry, apple… And for those who provide interesting quantities of vitamin C, in addition to citrus fruits and red fruits, there is also kiwi, lychee, papaya, star fruit, cashew apple, guava…

“These fruits and vegetables are alkalizing and limit the presence of uric acid in the joints,” warns the dietician-nutritionist.

Vichy Célestins water and uric acid

In case of uric acid, it is also necessary to think about having good hydration “minimum 2 liters per dayrecommends Aurore Lavergnat. You should alternate between water, possibly containing bicarbonate, such as Salvetat, Saint-Yorre, Vichy Célestins, Quézac, etc., and herbal teas.

Bicarbonate waters are alkaline and limit the appearance of uric acid stones which form when urine is acidic.

Gout attack: what diet?

“During a gout attack, it is advisable to have a 100% vegetarian diet,” warns the dietician-nutritionist.

Here is a typical day concocted by Aurore Lavergnat.

Breakfast : 1 fruit + 2 slices of wholemeal bread + 1 goat or sheep yogurt + 1 herbal tea (cherry stems, lime bark, birch, etc.) OR 1 bowl of almond milk porridge with oat flakes + 1 handful of almonds or banana + 1 herbal tea.

Lunch : 1 plate of mixed raw vegetables (cucumber, tomato, grated carrot, celery, avocado) + 1 portion of potato or rice + 1 fruit.

Dinner : Gazpacho (tomato, pepper, cucumber, peas, etc.) with 1 handful of pumpkin seeds, chia seeds, flax seeds or nuts + 1 fresh fruit or 1 homemade compote or 3 dried fruits (prunes, apricots, dates, etc.).

How to lower uric acid naturally?

Here are the dietician-nutritionist's recommendations in case of gout:

– Limit coffee to one per day.

– Limit animal proteins to once a day, but consider vegetable proteins (tofu, miso, etc.).

– Prefer vegetable milk to animal milk.

– Limit sugar intake, especially industrial sugars (sodas, cakes, etc.). This promotes an increase in purines.

– Opt for a diet rich in fruits, vegetables, whole grains, oilseeds and vegetable oils.

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