When you think of gout, the usual suspects probably come to mind: red meat, rich gravies, and plenty of alcohol. But as it turns out, there’s more lurking on your plate than you might expect.
Gout, a form of inflammatory arthritis caused by high levels of uric acid in the blood, is often associated with decadent or protein-heavy foods. However, even some so-called “healthy” or everyday items could be quietly contributing to those painful flare-ups.
TV presenter Josie Gibson recently revealed she had been diagnosed with gout after filming her Channel 5 travelogue Around The World In First Class. Josie, 40, said: “I thought gout was only for old men but I have been living quite a lavish life. Before I filmed this show, I caught a lot of flights, I drank a lot of champagne, I ate a lot of rich food and I had little sleep. That’s how I ended up getting gout.”
Speaking to the Mirror, nutritionist Dominika Blonska at Definebydom warned foods high in purine are the biggest culprit for gout. “Purines are chemical compounds that form uric acid when metabolized. These food include red meat and organ such as liver and kidney, seafood, drinks high in sugar and alcohol. Others include cauliflower, yeast, oats and bran.”
Here are some unexpected gout triggers you might want to rethink before your next grocery run.
While seafood is generally a lean protein choice, certain shellfish like shrimp, mussels, and scallops are surprisingly high in purines – the compounds that break down into uric acid. You don’t need to avoid them completely, but moderation is key. Swap them for lower-purine options like salmon or haddock if you’re prone to gout.
Yes, even greens can turn against you. Spinach and asparagus are nutrient-rich, but they’re also on the higher end of the purine spectrum when it comes to vegetables.
They don’t have the same effect as meat or seafood, but in large quantities, they may contribute to uric acid buildup – especially in people with existing gout sensitivity.
Natural sugars seem harmless, but high-fructose fruits like apples, grapes, and especially fruit juices can spike uric acid levels. Unlike glucose, fructose metabolism results in a byproduct that raises uric acid.
This doesn’t mean you need to cut out fruit entirely – just go easy on the juice, and opt for whole fruits with lower fructose content, like berries or citrus.
Whole grains are a breakfast staple and generally good for you, but oats, wheat bran, and some cereals contain moderate purine levels.
If you’re experiencing frequent gout flare-ups, it may be worth rotating these with lower-purine grains like white rice or corn-based products.
Here’s one the wellness world might not see coming. Many plant-based meat substitutes – especially those made from legumes like lentils or soy – can be rich in purines.
Though better than red meat in many ways, these alternatives still require caution if you’re managing gout. Whole legumes, while nutritious, should also be eaten in moderation.
Even if you’ve cut back on steak, that turkey sandwich might not be as safe as you think. Deli meats, sausages, and other processed proteins often sneak in extra purines and preservatives that exacerbate inflammation.
They may not seem indulgent, but they can be gout triggers in disguise.
Most people with gout know to be wary of alcohol – especially beer. But here’s a twist: non-alcoholic beer can also increase uric acid levels. It still contains yeast and purines, making it almost as risky as the real thing for gout sufferers.
Managing gout doesn’t mean giving up your favorite foods forever. It’s about being aware of the unexpected culprits and making small, consistent changes.
Drinking plenty of water, maintaining a balanced diet, and limiting high-purine foods can go a long way in keeping gout at bay.
So next time you’re stocking the fridge, take a closer look – those “harmless” items might not be as innocent as they seem.
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