Managing Gout: What You Need to Know
By Dr. Sandy
Gout — the condition often blamed on that juicy steak, glass of wine, and seafood platter. While these indulgences can play a role, the real culprit is often genetics. So, if you’re blaming yourself for that extra prawn, it’s probably not the sole cause of your gout flare-up.
Gout — the condition often blamed on that juicy steak, glass of wine, and seafood platter. While these indulgences can play a role, the real culprit is often genetics. So, if you’re blaming yourself for that extra prawn, it’s probably not the sole cause of your gout flare-up.
Does Diet Cause Gout?
Good news: diet alone isn’t the villain. Gout is mainly caused by too much uric acid (or urate) in your blood, and genetics are usually the culprits. Many people with gout have a family history, so if you’re blaming your love of food, you might want to thank (or curse) your ancestors instead. When uric acid builds up, it forms sharp crystals in the joints, leading to those painful flares.
Does Diet Trigger Gout Flares?
Yes, some foods can trigger gout flares, particularly those high in purines. Purines are naturally found in foods and the body, and when they break down, they create uric acid. Certain foods, like red meat and shellfish, have high levels of purines. However, plant-based purines (e.g., in beans and mushrooms) don’t have the same effect. So go ahead, enjoy that mushroom risotto!
Foods to Watch Out For:
Here’s a list of common foods that can increase uric acid levels — including some local favorites:
- Red meat (beef, lamb, pork) — Malaysian dishes like Rendang Daging (beef stew) or Satay (grilled meat skewers) are delicious, but try to limit these when managing gout.
- White meat (chicken, duck, turkey) — Ayam Goreng (fried chicken) or Ayam Penyet (smashed fried chicken) might be tempting, but eat in moderation.
- Organ meats (liver, heart, kidneys) — Sup Hati (liver soup) and Kari Jantung (heart curry) are Malaysian favorites, but these can be high in purines.
- Seafood (especially shellfish like prawns, mussels, crabs) — Laksa (spicy noodle soup) with prawns or Nasi Lemak with sambal and prawns are classic dishes, but seafood should be limited if you have gout.
- Alcohol (beer and spirits) — If you enjoy a good glass of Teh Tarik with some Roti Canai, alcohol is the one to avoid, as it can elevate uric acid levels.
- Fructose-sweetened drinks (non-diet soft drinks, fruit juices) — While Teh Ais (iced tea) or Sirap Bandung (rose syrup with milk) are popular, try to reduce sugary drinks in your diet.
Busting Common Myths About Gout and Diet
Let’s clear up some misconceptions:
- Myth: "I can control gout with diet alone."
- Fact: While diet helps, medications are essential to lower uric acid levels and keep gout under control.
- Myth: "Gout is caused by drinking alcohol."
- Fact: Alcohol can trigger flare-ups, but you can still get gout without drinking.
- Myth: "I should stop eating fruit because it’s high in fructose."
- Fact: Fruit is still a healthy choice! Just avoid sugary drinks like sodas and fruit juices.
- Myth: "Vitamin C lowers uric acid levels."
- Fact: Vitamin C is great for health but doesn’t reduce uric acid or prevent gout flare-ups.
- Myth: "Cherry juice prevents gout flare-ups."
- Fact: Despite the hype, cherry juice doesn't have strong evidence for preventing flares.
How to Manage Gout (With the Help from your Doctor's and Dietitian's)
Now that we’ve debunked the myths, here’s how to manage gout:
- Take your medications as prescribed: Medications are crucial for lowering uric acid. Don’t skip your meds—they’re your trusty sidekick in managing gout.
- Stay hydrated: Drink plenty of water! It helps dilute uric acid, preventing those nasty crystals from forming in your joints.
- Limit alcohol: Moderation is key here. Too much alcohol can increase uric acid levels, so sip cautiously.
- Maintain a healthy weight: Being at a healthy weight lowers your risk of flare-ups. No crash diets, though — they can trigger flares. Focus on slow and steady progress.
- Consult a dietitian: Dietitians are your go-to experts for managing gout through food. They’ll help you identify triggers, craft a personalized meal plan, and ensure you’re maintaining a healthy weight without feeling deprived. A dietitian can even help you explore alternative foods that are gentle on your joints without sacrificing flavor — yes, it’s possible!
- Track your triggers: Keeping a food diary can help you identify which foods cause flare-ups, allowing you to adjust your diet accordingly.
Final Thoughts: You Don’t Have to Do This Alone
Gout doesn’t have to control your life. With the right strategies, you can still enjoy food and life without constant flare-up worry. Medications are key, but with a dietitian’s help, you can navigate your food choices without feeling restricted. So, take your meds, stay hydrated, and reach out to your healthcare team — we’re here to help!
Dr. Lee Pei San ( Dr. Sandy Lee)
M.D. (USM)
MMED candidate in sexual and reproductive health (SYD, AUS)
Dr. Lee Pei San ( Dr. Sandy Lee)
M.D. (USM)
MMED candidate in sexual and reproductive health (SYD, AUS)
