Gout is a form of arthritis that develops when someone has hyperuricemia or high levels of uric acid in the body. It can cause severe pain, swelling, and inflammation in the joints. Although it mainly affects the big toe, it can also spread to other toes, the foot, heel, or knees. Flares or attacks typically occur at night and can last for 3-10 days. Lifestyle changes, such as food management, can help prevent gout attacks.

How does food trigger gout?
Purines are chemical compounds that occur naturally in the body, as well as are part of the food one consumes. As purines are broken down in the digestive system, uric acid is created as a byproduct. This is either reabsorbed in the body or passed out by means of urine and feces. However, when the body cannot process high levels of uric acid, it builds up in the body, increasing the risk of gout.

Foods that may trigger gout
Those living with hyperuricemia or gout must check with their healthcare practitioner if they should limit or avoid certain high-purine foods. Some of the most common food triggers include:

Red meat
Red meat, including beef, lamb, and pork, contains high levels of purines like hypoxanthine and adenine, as compared to other foods. When this purine breaks down into uric acid in the body, it increases the risk of the formation of needle-like crystals in the joints. These can trigger gout symptoms such as pain and inflammation.
Game meats
Similarly, game meats such as venison, boar, goose, pheasant, and duck also contain high levels of purine and can trigger a gout flare. Due to their popular consumption amongst the novelty in the Middle Ages, gout was often referred to as the “rich man’s disease.”
Certain seafood
Due to their high-purine content, certain types of seafood, such as oily fish and shellfish, have also been linked to an increased risk of gout. Some of these include anchovies, sardines, scallops, mussels, trout, tuna, codfish, haddock, halibut, herring, etc. It is best to avoid these. Instead, opt for other seafood with moderate purine levels, such as lobster, crab, shrimp, oysters, clam, and salmon. It is recommended to enjoy them in moderation (less than 6 lbs per day).
Sugar
Sugar can increase uric acid levels in the blood. As a result, it is advisable to avoid consuming foods that contain high levels of sugar, such as fructose-rich fruits, candies, chocolate, baked goods, as well as sugary beverages.
Fructose
Fructose is a natural form of sugar that is commonly found in fruits. It is also added as a sweetening and thickening agent to many processed foods in the form of high-fructose corn syrup. Limiting or avoiding fructose can help prevent gout attacks. Some fructose-rich foods to limit are apples, pears, mangoes, figs, watermelons, and dried fruits. Avoiding fruit juices may also help reduce the risk of hyperuricemia and gout.
Sugary beverages
Sodas, energy drinks, sports drinks, and other sugary drinks must be avoided. Not only do these high-calorie beverages offer zero nutritional value, but they also increase the risk of gout attacks.
Organ meats
Just like red meat, organ meats like liver, kidney, tongue, tripe sweetbreads, and heart also contain high levels of purines like adenine and hypoxanthine, which can increase uric acid content in the blood. It is best to avoid these foods to prevent a gout flare.
Processed foods
Consuming high amounts of processed foods such as candy, chips, white bread, crackers, ice cream, frozen meals, fast food, etc., is known to increase one’s risk of lifestyle conditions such as diabetes and heart disease. It has also been linked to an increased likelihood of gout and symptoms of inflammation. Hence, it must be avoided.
Yeast
Many yeasts and yeast extracts could also be a rich source of purines. They are commonly used in foods like soy sauces, canned soups and stews, bouillon cubes, frozen dinners, and salty snacks. Read the ingredients list carefully before purchasing these products, and avoid variants with yeast extract.

Eating gout-friendly foods
Some foods can also help reduce the uric acid levels in the body, thus decreasing the risk of a gout attack significantly. Some of them include:

Cherries
Cherries are a rich source of anthocyanins, which have antioxidant and anti-inflammatory properties. Despite their high fructose content, they can decrease uric acid levels in the body, reducing the risk of gout attacks. Research has mostly focused on the use of tart cherry varieties like Montmorency and Balaton to reduce inflammation. They can be consumed fresh, frozen, juiced, or in the form of an extract.
Vitamin-C-rich foods
Vitamin C is also a good source of antioxidants. Preliminary studies have shown that it can be useful in reducing the risk of gout as well. Some vitamin C-rich foods include oranges, grapefruit, kiwis, strawberries, cantaloupe, sweet bell peppers, tomatoes, and cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage. However, those with an increased risk of kidney stones must not consume high doses of vitamin C regularly.
Plant-based foods
Plant-based foods like nuts, seeds, legumes, beans, vegetables, and whole grains generally contain low amounts of purine. They are also rich in nutrients like vitamins, minerals, fiber, and complex carbohydrates. Studies have shown that these may help reduce the risk of gout.
Low-fat dairy
Low-fat and non-fat dairy products like milk, yogurt, cheese, buttermilk, etc., can be useful in preventing recurrent gout flares, by reducing uric acid levels in the body. Their anti-inflammatory properties may also be useful in reducing the pain and inflammation caused by monosodium urate crystals in the joints.
Water
It is also important to stay hydrated throughout the day. Adequate water intake may help flush out the uric acid content in the body, decreasing the risk of a gout attack.

Food plays a significant role in determining gout flares. Trying to maintain a low-purine eating plan and relying on plant-based foods can help reduce the risk of gout flares. However, triggers differ from person to person. One must always consult a doctor before making any significant lifestyle changes.