Are Whole Grains Good for Gout?

Whole grains are an ancient food that has been consumed for over 12,000 years. Whole grains such as wheat and rice are thought to feed roughly one-third of the world’s population. However, many modern diets, including the paleo diet, argue that eating grains are bad for your health.

Fortunately, whole grains have a different health profile than refined grains, which have been linked to issues like obesity and inflammation. There are numerous studies that demonstrate that eating whole grains may potentially provide multiple health benefits.

Whole grains, such as bread or pasta, may help reduce the risk of developing many chronic diseases, including gout. Therefore, including whole grains in your gout treatment plan is really a no-brainer!

According to studies, those who consume three servings per day reap the greatest health benefits. It’s one of the reasons it’s a staple of the famous Mediterranean diet! Yes, you can consume up to 50% of your daily calories in the form of whole-grain bread, pasta, quinoa, or rice!

In actuality, consuming whole grains is linked to a number of advantages, such as a reduced risk of diabetes, heart disease, and high blood pressure. Listen to the food industry’s BS about gluten-free and your health will take a beating.

So keep reading to learn about the common myths surrounding whole grains and how they may help you manage your gout symptoms better.

Gout and Your Diet

Gout is a common type of painful arthritis that may affect one or more joints but most commonly affects the feet. According to the Centers for Disease Control and Prevention, gout affects over 8 million people in the United States, making it one of the most common types of inflammatory arthritis (CDC).

Some of the most common ways to treat these symptoms include the use of anti-inflammatory and pain reliever medications.

The uric acid crystallizes and accumulates in the joints, causing attacks. The breakdown of purines, an organic substance found in foods, produces uric acid, an antioxidant that protects the lining of our blood vessels.

While genetics play a role in whether you develop gout, lifestyle changes may help prevent pain. Avoiding purine-rich foods and being mindful of what you eat may help relieve symptoms.

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Are Whole Grains Gout-Friendly?

Oatmeal, wheat germ, and bran are examples of whole grains that contain moderate amounts of purines. However, for those suffering from gout, the benefits of eating whole grains outweigh the risks. Whole grains have been shown to lower the risk of heart disease, stroke, type 2 diabetes, and obesity.

According to a 2016 study, lowering the glycemic index lowers uric acid levels in participants. Limiting high-glycemic-index foods like white bread, pasta, and white rice may help to lower uric acid levels and possibly prevent the onset or flare-ups of gout.

Remember that eating too many whole grains may be harmful to gout patients, so keep your portion sizes in check. That being, let’s take a closer look at the benefits of consuming whole-grain foods.

What Are Whole-Grain Foods?

It’s a good bet that most people wouldn’t be able to explain the difference between terms like whole grain, multigrain and whole wheat. Nonetheless, according to a recent study published in The American Journal of Clinical Nutrition, adults in the United States consumed more whole grains than ever before between 2003 and 2018.

However, the researchers reported that determining how much more they consumed was difficult. That’s because the definition of whole grain food is murky.

Different organizations, including the Food and Drug Administration, the American Heart Association, and business organizations like the Whole Grains Council, have different standards for what foods meet those requirements.

And the lack of a standard definition, combined with perplexing labeling on food packaging, makes it difficult for people to accurately assess their consumption.

Despite the increase in whole grain consumption, the researchers found that most adults were still not getting enough whole grains in their diets.

Whole Grains, Explained

Whole grains contain all of the original kernel’s components in their original proportions (bran, germ, and endosperm). Refined grains are stripped of their bran and germ. Look for the word “whole,” which may refer to whole grain or whole wheat.

Verify that one of the first three ingredients listed on the label is a grain. Also, don’t be fooled by the appearance of healthy brown bread. It could simply be colored with molasses or brown sugar.

Why Do We Need Whole Grains?

A grain is considered “whole” if it contains all three components of the original kernel: bran, endosperm, and germ. The fiber-rich outer layer of a grain kernel called bran has a lot of B vitamins and minerals in it.

The endosperm is a middle layer of starchy carbohydrates with some proteins and vitamins. On the other hand, the germ is a nutrient-dense core full of vitamins, good fats, and other advantageous substances.

Whole grains include barley, brown rice, millet, oatmeal, wheat, rye, corn, and spelt. Quinoa and buckwheat are technically seeds, but in diets, they are often classified as whole grains.

Because it contains all three components, whole wheat, including whole wheat flour, qualifies as a whole grain. White flour, on the other hand, does not count because it is milled in a way that removes the wheat bran and germ.

Whole grains are important to include in your diet for a variety of reasons, including their high nutrient and fiber content. High-fiber diets have been linked to a variety of health benefits, including lower cholesterol and blood sugar levels, as well as better digestion.

Grains can be a great source of B vitamins and important amino acids like methionine and phenylalanine, depending on the type you’re eating.

The Benefits of Whole Grain Foods

Some popular diet books recommend avoiding wheat or gluten in order to lose weight. However, the USDA recommends eating grains on a daily basis, with at least half of those grains being whole grains.

You don’t want to miss out on the health benefits of whole grains unless you have celiac disease, gluten intolerance, or another reason to limit your intake.

The following are some potential health advantages of including whole grains in your diet.

#1) Whole Grains Can Be Stacked with Fiber

One important benefit of eating whole grains is fiber. Adults require between 25 and 35 grams of fiber per day, and whole grains contain both soluble and insoluble types that are good for your health.

Two slices of dark rye bread contain 5.8 grams of fiber, compared to 1.9 grams in the same amount of white bread. Not only that but 1/2 cup of uncooked brown rice contains 5.5 g of fiber. Contrast that to the 2 grams in a serving of uncooked white rice (which is obviously not a whole grain) and the meager 0.7 in instant rice.

Fiber, which digests slowly, also prolongs your feeling of fullness. Furthermore, fiber has many known health advantages, including the ability to lower LDL cholesterol, control blood sugar, and lower the risk of colon cancer.

However, not all whole grains are high in fiber. Pay attention to oats, barley, and bulgur.

#2) Helps Improve Your Digestion

Whole grains have additional digestive benefits. The fiber content maintains regular bowel movements, which is important because studies show that people who eat more fiber require fewer laxatives.

Additionally, they help prevent diverticulosis, a condition in which tiny pouches develop in the colon wall and cause pain, inflammation, constipation, and diarrhea.

Although fiber provides the majority of the benefit, whole grains also contain lactic acid, which promotes “good bacteria” in the large intestine. These organisms help with digestion, nutrient absorption, and may even boost the immune system.

#3) Helps Reduce Blood Pressure

The heart benefits of whole grains go beyond cholesterol and triglycerides. They also reduce blood pressure, which is a major risk factor for cardiovascular disease.

One study found that men who ate more than 7 servings of whole grain breakfast cereal per week had a 19% lower risk of hypertension than those who ate one or less.

#4) May Help Bring Down Cholesterol Levels

In addition to helping to stop your body from absorbing “bad” cholesterol, whole grains may also lower triglycerides, two key risk factors for heart disease. Whole grains do, in fact, reduce overall heart disease risk.

According to one study, women who consumed 2-3 servings of whole grain products per day were 30% less likely than women who consumed fewer than one serving per week to experience a heart attack or pass away from the disease.

#5) They May Help with Weight Loss

People who consume a lot of whole grains are more likely to maintain a healthy weight. They are also less likely to gain weight over time than those who consume refined grains.

One study found that over time, women who preferred doughnuts and white bread had a 49% lower risk of “major weight gain” than women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains.

Over a 12-year period, middle-aged men and women who ate a fiber-rich diet gained 3.35 pounds less than those who ate refined foods.

#6) They Help to Redistribute Fat

Eating whole grains may reduce the amount of body fat you have and promote a more evenly distributed distribution of that fat, even if it doesn’t actually cause you to lose weight, according to studies.

Specifically, eating whole grains may reduce belly fat, or what scientists kindly refer to as “central adiposity,” which raises your risk of developing diabetes and other health problems.

#7) They Make You Feel Satisfied

Whole grains may help you lose weight by making you feel fuller than refined grains like cookies or white bread. This is because whole grains take longer to digest and provide more satiation. This could also help you keep your portions in check. To maximize fullness, try rye or protein-rich quinoa.

#8) Reduce Your Chances of Developing Type 2 Diabetes

Consuming whole grains rather than refined grains may lower your risk of developing type 2 diabetes. A review of 16 studies concluded that eating at least two servings of whole grains per day and substituting whole grains for refined grains could lower your risk of diabetes.

This has to do with the ability of whole grains high in fiber to help with weight management and the avoidance of obesity, which is a risk factor for diabetes. Furthermore, research has linked whole grain consumption to lower fasting blood sugar levels and improved insulin sensitivity.

This might be brought on by magnesium, a mineral present in whole grains that facilitates the body’s carbohydrate metabolism and is associated with insulin sensitivity.

#9) Lower Chronic Inflammation

According to some research, whole grains may help reduce inflammation. Women who ate the most whole grains were less likely to die from chronic inflammation-related diseases, according to one study.

Additionally, a recent study found that people with unhealthy diets who switched from refined to whole wheat products experienced a decrease in inflammatory markers. The results of these and other studies support suggestions that whole grains should replace most refined grains in diets.

#10) Lowers Risk of Heart Disease

Whole grains have many health benefits, including lowering your risk of heart disease, which is the leading cause of death worldwide. A meta-analysis of ten studies found that eating three 1-ounce (28-gram) servings of whole grains per day may reduce your risk of heart disease by 22%.

Similarly, a 10-year study of 17,424 adults discovered that those who consumed the most whole grains as a percentage of total carb intake had a 47% lower risk of heart disease. Heart-healthy diets, according to the researchers, should include more whole grains and fewer refined grains.

It can be challenging to differentiate the health benefits of various foods because most studies combine various whole-grain varieties. However, whole-grain bread and cereals as well as bran supplements have been specifically linked to a lower risk of developing heart disease.

Whole Grains Are Not Suitable for Everyone

While whole grains are generally beneficial to the majority of people, they are not always appropriate for everyone.

  1. Gluten intolerance and celiac disease: Gluten is a type of protein found in wheat, barley, and rye that some people are intolerant to or allergic to. Gluten allergy, celiac disease, or gluten sensitivity may cause fatigue, indigestion, and joint pain, among other symptoms.The majority of people with these conditions may eat gluten-free whole grains like buckwheat, rice, oats, and amaranth. However, some people have trouble tolerating any type of grain, resulting in digestive distress and other symptoms.
  2. Irritable bowel syndrome: Short-chain carbohydrates referred to as FODMAPs are prevalent in some grains, including wheat. These may contribute to the symptoms of irritable bowel syndrome (IBS), which is a very common condition.

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The Gluten-Free vs Whole Grain Debate

Many people who follow a gluten-free diet may be confused by this. After all, you have best-selling authors like Dr. William Davi say things like “Wheat Belly” and say stuff like “wheat causes your insulin to rise, your blood sugars and uric acid go higher…it makes you gain weight cause it’s starchy and it’s a carbohydrate.”

However, Cynthia Harriman, director of food and nutrition strategies for Oldways and the Whole Grains Council, recently explained that “plenty of whole grains are naturally gluten-free.” She went on to add, “In fact, of the 14 grains commonly eaten in the American food supply, only four of them [wheat, rye, barley, and the wheat/rye hybrid triticale] have gluten.”

Uncontaminated oats, brown rice, and corn are said to be the three most popular gluten-free whole grains, according to Harriman. However, quinoa and wild rice are also solid options and are becoming more popular.

“Gluten-free consumers should make a conscious effort to include whole grains and whole grain products in their diet,” Brown stated. “If you buy products that have more whole grains, you’re getting foods naturally higher in B vitamins and fiber, so you’re getting a better shot at a more balanced diet.”

Of course, let’s not forget the other nonsense you’ll probably hear like “well a lot of people are allergic to wheat and the gluten that is in wheat is evil cause it disrupts the digestive system and yada-yada-yada!” You know how the song goes!

The truth is that we’ve been eating whole grains for thousands of years and they’re an essential part of our diet. In fact, my Greek ancestors have always baked whole-wheat bread. And now it’s not good for you and can be harmful to your health?

Come on people! Use common sense and avoid following the latest fad! Watch and see how in several years, this gluten-free fad will have come and gone.

Then again, it won’t be long before another doctor or so-called “medical professional” appears on the scene with a new book convincing the public that lettuce is bad for them or something. And believe me, he’ll make a fortune off of lies!!!

The fact is only 1% of the general population is allergic to gluten. In addition, those that are allergic suffer from celiac disease and are sensitive to gluten. So, 99% of yous can go on and continue eating whole grains and you don’t have to worry that it’s bad for your health.

Here are some science-certified facts about whole grains:

  • helps reduce heart disease risk
  • helps reduce the risk of stroke
  • helps reduce type 2 diabetes risk
  • helps reduce blood pressure
  • helps reduce asthma risk
  • helps reduce colorectal cancer risk
  • helps reduce inflammation in the body and gout risk. That’s a major benefit!

Please review the numerous studies I’ve provided here and tell me whether whole grains are good for you or not. A recent Harvard University study published in 2017 concluded that gluten-free diets, which are increasingly popular among consumers, increase the risk of Type 2 Diabetes.

Examine the evidence carefully and don’t listen to one man’s opinion, whose goal is most likely fame and/or wealth.

So Where Does the Confusion Lie?

The source of the confusion is refined grains, which have been stripped of their nutritional value and bleached into white flour. That process is harmful to your health, not the other way around. This process gives wheat a bad name nowadays and confuses people.

So what they take out is the bran and the germ of the wheat grain, the most nutrient-rich parts! What you lose are the following nutrients: vitamins B1, B2, B3, and E, fiber, iron, folic acid, calcium, zinc, phosphorus, and more. 100% whole wheat foods and products are a very good source of dietary fiber, manganese, and an excellent source of magnesium.

Refined grains, such as white bread, white pasta, white rice, cookies, and breakfast cereals, should be avoided. These foods have been linked to weight gain, type 2 diabetes, and metabolic syndrome, which includes gout.

The famous Framingham Offspring Study discovered that those who ate the most cereal fiber from 100% whole grains had significantly lower insulin resistance and metabolic syndrome than those who ate the least.

Given that gout is a metabolic disorder, it is crucial for the gout sufferer to comprehend and take in this information. If you eat whole grains, you don’t need to worry.

The Bottom Line

You can enjoy whole-grain foods, but don’t be a glutton and overeat them; that’s not what I’m saying. You do need to also eat fruits, vegetables, dairy, and some protein. Yes, meat is protein! You can learn more about what a gout diet should consist of in my eBook.

One of the most important functions of whole grains is the fiber content of wheat bran which is a laxative and makes you go. To prevent constipation, all you need to include in your diet is about a third of a cup each day.

Consider including whole grains in your diet on a daily basis to improve your health and longevity. So, instead of buying gluten-free products at the supermarket, opt for 100% whole wheat bread, pasta, and rice. That is my advice for a gout diet!

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    81 replies to "Gout and Whole Grain Bread, Pasta and Rice"

    • Sayam vatsa

      What are you saying? Do you have any research data to support your diet? Whole wheat is high in purines. Meat and legumes are also high in purine. Rice has almost no purines. Do you understand that people reading this page are people who have gout? This means people here have kidneys which are not efficiently filtering uric acid. I have gout. I followed strict diet for 2 week no meat no whet.. just 2 egss per day milk little rice vegetable and fruits and still uric acid dropped from 9.2 to 9.0. I had to start medication. The diet you are giving is not for gout patients. It is for regular people to avoid getting gout. You are describing it as metabolic disorder, well it is metabolic for general people but for us it is genetic. My father had it, my grandmother had it. And we never eat organ meat or sea food, never once in our life. So please either give proper research or shut down this pag.

    • Brendan Cahill

      I have gouty arthritis for 17 years. I can’t take gout medicine because NSAIDS affect my kidney insufficiency. This is a hard question because no one has the answer. WHAT DO I EAT TO AVOID GOUT ATTACK AND KIDNEY PAIN PLEASE!!!!?

      • Spiro Koulouris

        Try eating 80% of your daily calories as complex carbohydrates such as fresh vegetables, legumes, some fruit, 100% whole grain breads, pastas and rice. Eat mostly beans for protein.

        10% of your daily calories can be protein such as chicken breast, turkey, fish, lean red beef and lamb. Avoid pork, processed meats like sausages and hot dogs, avoid all seafood as well like lobster, shrimp and crab for example.

        Finally, eat 10% of your daily calories as fat like milk, cheese, yogurt, butter, eggs and so on.

        Drink only water, herbal teas and coffee.

        Avoid processed foods like snack bars, cookies, cereals etc…

        Do not fry your food. Only boil it or bake it in the oven. BBQ meat is fine too.

        Cook only with 100% extra virgin olive oil. Do not use corn oil, vegetable oil, canola or other types of oil that are toxic to your health.

        Good luck!

    • Mrs Lawrence

      Hi Spiro,

      My name is Mrs. Lawrence and I have Pseudogout. CPPD is a build-up of too much calcium in the joints I suffer from eating some of the foods that you say are safe. Why are the foods that you have stated…whole grain foods causing me pain? Also, what meds are suggested to treat CPPD?

      • Spiro Koulouris

        CPPD otherwise known as calcium pyrophosphate deposition is one of the most misunderstood forms of arthritis. Joint problems seen with these crystals often are mistaken for gout. Whole grains do not have any negative effect on CPPD, that is a myth.Now whole grains mixed with something else could be the issue.

    • Kenneth

      Hi Spiro, thanks for all the information and for the possibility of discuss issues related to gout.

      I am 41 yrs old and i always had high Uric Acid levels but never had any symptoms and never took any medication either. However, lately i had a swollen ankle and doctor said that there’s a big possibility that is gout, as uric acid levels are high and I do not recall that i have sprained my ankle either. Still i am not totally convinced. Is there any particular symptom that relate directly to gout. For example, my foot does not ache if i touch my ankle. I only feel pain if i press my ankle or i walk over it. Thanks again.

      • Spiro Koulouris

        Hi Kenneth!

        Usually it affects the big toe, that is the classical sign that you have gout. Ankle pain is trickier, best if you can visit your doctor and do some bloodwork so you can see where your uric acid levels are at.

      • Anthony

        I’ve had gout for 10 years and yes, your ankle swell to, my whole foot swell’s, it’s extremely hard to walk on due to the pain. Plus, your feet will get really hot, another symptom of gout flare-up

    • Bruce Bahmani

      Hi Spiro,

      Thanks for putting together a great site.

      I’ve been living with gout for about 7 years now, and in 2019 I stopped taking the Allopurinol and decided to go full vegetarian instead.

      I have had less attacks and the attacks have been FAR less severe.

      The attacks I have traced back to purine rich vegetables, and now I have managed to tune those out of my diet, so far so good.

      I love bread and have been having good luck with Sourdough bread. I cannot trace an attack to Sourdough bread. If I’m right, it might be a godsend for gout sufferers. Normally we need to stay away from bread.

      I was wondering if you had any data or info on Sourdough bread and its impact on gout.

      Thanks again!

      • Spiro Koulouris

        Hi Bruce!

        Thanks for your email and happy new year!!!

        Sourdough bread is made by the fermentation of dough using naturally occurring lactobacilli and yeast. Sourdough bread has a more sour taste and better inherent keeping qualities than breads made with baker’s yeast, due to the lactic acid produced by the lactobacilli.

        I prefer eating 100% whole grain breads but sourdough is a good bread with good ingredients and nutritional value.

        You will be fine, bread can be up to 50% of your daily calories if you want.

        Have a great day!

        • Maria Jette

          I know a lot of sourdough bread is made with white flour, but I make mine with whole wheat flour– and there are loads of sourdoughs made with whole rye flour, whole spelt flour, etc. It’s definitely NOT necessary to use only highly processed white wheat flour!

    • Malhar Deshpande

      Wheat bran and wheat germ is high in purine. Rice is low in purine. White polished rice is lowest in purine.So many doctors advise to eat rice rather than whole wheat product. Iam suffering from high uric acid level sincZye last 20 years ans taking Zyloric (allopurinol) tab. my expeariance is whenever I consumed high protein food, uric acid is increased.
      rice is having lowest protein in grains. What do you say Sir

    • Paul

      Hello Spiro, my spouse has been having gout flare-ups recently, and we are trying to determine the causes. The last big episode occurred after consuming too much red wine, and we have eliminated all alcohol as of 8 weeks ago. And we have been on a whole food plant-based diet for 1 1/2 years. We have read that yeast can be a trigger. I bake my own sprouted spelt whole grain bread, and we were wondering if the yeast in it might be the culprit. I would appreciate your thoughts on this. Thank you.

      • Spiro Koulouris

        Hi Paul!

        Yes and no. Have you measured uric acid levels while on the plant based diet? If uric acid levels have remained low then you are onto something. If not, then still continue eating well but maybe she will need a uric acid lowering drug like allopurinol. It could be her body simply doesn’t excrete the excess uric acid efficiently and there is nothing a gout diet can do. Most likely it’s the alcohol. Avoid alcohol completely, even a little can cause flare ups.

      • Susan M Donaldson

        yeast and even whole wheat flours including quinoa rye and buckwheat all produce gout 4 me its painful and affects my hands.

    • Maria


      My husband is under medication Loric (ALLOPURINOL) 2 tabs a day and colchicine 1 tab a day but his doctor ordered to stop colchicine because of last kidney test. Today he feels something again on his toe bunion., just to ask if white rice and seabream fish can cause a gout attack?
      and too much intake of white is can increase uric?

      • Spiro Koulouris

        Yes avoid white rice, white breads and pastas. They are not good for us. Stick to 100% whole grain always! The old-fashion way is best! Some fish is fine as long as it’s no more than 10% of daily calories. So on a 2000 calories diet, that’s about 200 calories. 4 to 6 ounces.

    • Mike Flot

      Hi Spiro! All this info is great. I haven’t drank alcohol for 5 years and recently had a gout attack in my elbow. The only thing I can think is I was eating more jerky and sugar. Went off of caffeine and nicotine for a week and it happened! Unsure. Why do some sites say whole grains should be avoided? And say dry beans should be avoided? Buying your book today! Thank you! Mike

      • Spiro Koulouris

        Hi Mike!

        People confuse white refined breads, pastas and rices with 100% whole grain. The white refined ones cause uric acid levels to rise as well as insulin. 100% whole grain does not have the same effect. So this causes a lot of confusion and misinformation on the web. Same with beans. Many people like to cook beans with mince meat and other types of meat and then blame the beans for their attack instead of the meat. I eat beans all the time and they have never caused any flare up but I eat say white kidney beans with kale or lentil soup which is a Mediterranean diet staple. You need to get full and you need 10% of your daily calories to be protein. Beans are an excellent choice compared to meat which is not good for us gout sufferers.

    • Jeremy

      Is the Paleo diet good for people with Gout!?
      I have been diagnosed with gout for lots of years.
      Have tried many foods and diets.

      Thanks in advance!

      • Spiro Koulouris

        Hi Jeremy!

        No! Gout sufferers should not be eating more meat which takes the kidneys about 90 hours to process and breakdown.

        Paleo is on a downtrend lately, truth is finally coming out via new studies that it’s not a good diet for anybody to follow. Check my post on Paleo Diet and Gout.–>

    • Andrew Cottrell

      Hi Spiro!

      Lately I have been eating bread which is mixed grain, such as 10 seeds and grains, I was wondering is this type of bread the same or similar to multigrains, also this bread is not the cheapest you can buy and one of the best in supermarket where I shop?

      Thanks Andre

      • Spiro Koulouris

        Yeah it’s multigrain but marketed differently, best to call the company that makes it and ask them since there are so many brands out there. But it should be fine but the word “whole” should be in the ingredients as in whole wheat or whole grain.

    • Gary

      I started eating whole grain wheat cereal as part of a “healthy diet” after stopping all meat products and the Whole wheat cereal caused my uric acid to rise from 5.4 to 7.0 PLUS I found I was allergic to wheat and all my joints started aching as if I had the flu. My Dr said I had “gouty Arthuritus”. I stopped eating the wheat and after two weeks all my joint pain went away and my joints moved freely again. I looked this up on the internet and it said that many times Wheat allergies are mis-diagnosed as arthritis PLUS this went on for 26 years when I first developed gout and complained to the Dr about joint pain after starting my “healthy Diet” of whole grain wheat.

      • Philippe Fortpied

        Deux de mes enfants ont une sensibilité au gluten. Selon eux, chez eux, le gluten (une molécule qui a été créée par l’agriculture), fait souffrir le système digestif, qui ne peut alors traiter le traitement de produits allergènes.
        Ils ont résolus leurs problèmes d’allergies et d’asthme en éliminant le gluten (et le lait de vache).
        Mon avis est qu’il est possible que vous soyez dans une situation similaire (rare) d’hypersensibilité. C’est à vous de vous observer (Connais-toi toi-même, disaient les Grecs anciens).
        J’ai moi-même des problèmes sporadiques aux articulations. En ce qui me concerne, la cause semble être l’alcool et la viande en excès.
        La diététique est complexe, un produit bon une pathologie peut être mauvais pour une autre.
        De mes lectures, il semble que ail, choux, carottes, citrons et oignons sont toujours excellents !
        Tant que possible (sauf allergie ou intolérance), mangez de tout, en variant, et en limitant sucre – alcool – graisse animales! Et n’oubliez pas environ 150 gr de poisson gras par semaine (sans excès). La sardine donne un bon rapport omega / lipides, sans en abuser (max 2 fois par semaines 75 gr.)
        Boire de l’eau et faire de l’exercice est tout aussi important. (je dois encore m’améliorer …).

    • Brandon Giramur

      What cereals are good for gout? Is white snaper good for gout? Is frying with olive oil good for gout?

      • Spiro Koulouris

        Hi Brandon!

        Cereals which are 100% whole grain are best. Yes white snapper is an excellent fish to eat. Do not fry with olive oil, actually do not fry at all. Frying will raise uric acid levels and raise cholesterol. Eat your foods either baked in the oven or boiled.

    • Billy Molloy

      Hi Spiro!

      Thank you for the eBook, it’s really great!

      Just wanted to know you mentioned wholegrain is good for gout and because I have gouty arthritis would the wholegrain effect the arthritis.

      Kind regards

      Billy Molloy

      • Spiro Koulouris

        Hi William!

        Go with the Grain! Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains.

        Good luck!

    • Alyssa

      My husband had gout attack Jan 1st 2018 which is about a week ago. I have given him the following foods:

      1) 2 liters of water (w sliced lemon/ cucumbers-prepared-soaked 8hours before)

      2)Salmon / Tilapia – every other day

      3)Cherry extract daily

      4)Tomato juice w/ frozen Strawberries(5pcs) + Walnut (5pcs) +Chia seeds (1 tsp) daily to increase intake of Lycopenein tomato. Freshly made in the morning

      5)Brown rice/ Oatmeal / unsweentened whole grain cereal

      A) any concerns you may have on above listed foods?
      B) Should I switch from Brown rice to white rice?
      C) Is mushroom & Spinach ok?

      Your help greatly appreciated!

      Alyssa from CA

      • Spiro Koulouris

        Hi Alyssa!

        You are doing great!

        Do not switch to white rice, always be eating 100% whole grain rice whether brown or other types out there. Mushrooms and spinach are fine too but I would replace spinach with dandelions. Lookup some recipes online and make them tasty cause dandelions are bitter but so good for cleansing the liver and kidneys. Avoid all meats for now and sugar. Drink only water, herbal teas and coffee.

        Good luck!

        • Kiki

          Hello! What about cassava flour? And sweet potato? Thank you

          • Spiro Koulouris

            They’re perfectly fine Kiki as both fall under complex carbohydrates and do not affect uric acid. Your body burns complex carbs clean.

      • Kevin

        Tomatoes are a known trigger for Gout..numerous studies confirm this and mushrooms are high in purines..and both are well off my diet list..

    • Thomas


      I am 47 and I got my first gout attack about 3 weeks ago. I do hope it is the last. I was given allopurinol (100mg once daily for 30 days). I am still taking that. The pain has reduced. I intend to complete the medication but resort to natural means to keep my uric acid levels down afterwards. Your blog is providing me needed information. But your comment about White rice is confusing for me. Where I live, rice is a staple and it is naturally white. Does this mean our locally grown rice is bad for health? Thanks

      • Spiro Koulouris

        Hi Thomas!

        Yes that is fine, if rice is grown naturally where you live, then add it to your diet. I am referring to mostly North American practices of processing rice and taking out its natural nutrients.

    • Chris

      What about SourDough bread… is it whole grain enough? Been dealing with gout pain for almost a month… lifestyle transformation underway including prescribed meds.

      • Spiro Koulouris

        Hi Chris!

        Yes sourdough bread is good for you! Sourdough bread is made by the fermentation of dough using naturally occurring lactobacilli and yeast.

    • Noor

      Does olive oil treat gout?

    • Ahmed


      I take allopurniol 100 mg
      and 1 tablesoon of ACV 3 times a day
      And I eat a lot of chicken breast, eggs and milk.
      Does that cause gout ?

      • Spiro Koulouris

        Hi Ahmed!

        Too much protein and fat in your diet can definitely increase uric acid levels since all those foods you mentioned are derived from animal. Foods derived from animal take longer to breakdown in the body thus putting excess pressure on your liver and kidneys. If you ate mostly complex carbohydrates as in fresh vegetables, whole grains, beans for protein instead of chicken, legumes etc… this would be easier on your organs to break down thus producing less uric acid.

    • Ahmed


      I am taking allopurinol 100 mg, and drink 6 liters of water, and taking 1 tablespoon of acv 3 times a day, my question is, can I eat whatever I want if I do these things? like I am a bodybuilder and I eat a lot, sorry for my bad english 🙂

      note : I don’t drink alcohol

      • Spiro Koulouris

        Hi Ahmed!

        If by eating whatever you want that means eating unhealthy then what will occur is a worsening of your condition which will require higher and higher dosages of allopurinol in the future. Plus the risk of developing gout complications like diabetes, kidney stones, rheumatoid arthritis, heart disease etc…As a bodybuilder you should also read my article about protein–>

    • Kashif

      Good information about grains. I usually try follow suggestions mentioned on

      here you can see all mentioned best grains are gluten free. I think this website is maintained by experts ? Any idea

      • Spiro Koulouris

        Hi Kashif!

        If you are looking for authority sites that go against gluten free, there are plenty and they keep increasing more and more.

        Here is one that is very authoritative–>

        Unless you suffer from Celiac disease then you are fine. We as humans have been eating a gluten diet for thousands of years. Without the gluten you lose all the nutrients. It doesn’t make sense to eat gluten free. Food industry knows that generally people are confused over all these food terms and they add to the confusion so they can profit, cause the food industry always needs new trends to make more sales and offer new products. So stick to the fundamentals and you’ll be fine.

    • Mike

      What is your advice on quinoa, barley and millet for high uric acid?

      • Spiro Koulouris

        All very good sources of plant based protein and fiber. They not only help uric acid but overall health as well!

    • Elizabeth

      Bought your ebook. Great information 🙂 Changing the way we eat. Always wondered about yeast in bread. Would flat bread be a better choice, or does yeast matter concerning gout flare ups? Thanks

      • Spiro Koulouris

        As long as it’s 100% whole grain or wheat bread you are ok. You have nothing to worry about.

    • Martin

      Thanks for starting this Blog on Gout, I am researching myself. Do you have any backup (and from science) with wheat is good for health and especially gout? I now have no pain from my gout and other things like bleeding gums and pain in my leg have been gone for 4 years since cutting all wheat from my diet. (Gout first identified by the Egyptians in 2640 BC and Wheat is believed to have originated in southwestern Asia. Some of the earliest remains of the crop have been found in Syria, Jordan, and Turkey. Primitive relatives of present day wheat have been discovered in some of the oldest excavations of the world in eastern Iraq, which date back 9,000 years.)

      • Spiro Koulouris

        Hi Martin!

        I provide evidence right there in the article, and don’t take my word for it, do your own research and you will see. There are tons of studies that state whole grains are extremely healthy for us and there are so many different benefits. A simple Google search will point you to the truth. All this gluten-free crap is just the latest marketing fad from the the food industry, they always change things around so it keeps them making profit.

    • Andrew Cottrell

      I’m trying to figure out what is the best bread crumbs to make chicken schnitzel, in health food section of the supermarket I found gluten free and multi grain, I know normal bread crumbs is out due to it being white bread.

      Is it ok to use either gluten free or multigrain bread crumbs?


      • Spiro Koulouris

        Hi Andrew!

        Go with multigrain and preferably the bread crumbs can be 100% whole wheat, don’t worry about the gluten-free, it’s just a marketing fad created by the food industry. Unless you suffer from celiac disease, gluten does not harm you.

    • Kanha Shukla

      I am going through a lot of gout problem Please help a little.
      Can I include the traditional India bread “roti” [whole wheat flour] and white rice in my diet ?

      If not , please give me a suggestion what should I choose then ?

      • Spiro Koulouris

        Whole wheat flour bread is fine but choose a whole grain rice as well instead of white rice.

    • […] Is White Bread Good for Gout? […]

    • Andrew

      i was wondering about turkish bread, has turkish bread got gluten, is any type which is gluten free, i know gluten is wheat and other harmful ingredients which isnt good for gout, i use to love my once in while doner kebab from local turkish restaurant, is this type of bread still ok and how about the meat i hear from sister its the worst type of meat to have because of what is added to the meat, so is the chicken meat from the shops ok for gout



      • Spiro Koulouris

        Hi Andrew!

        Ask them how they prepared it and what ingredients went in the meat. It depends. As long as the bread you eat is 100% whole wheat and gluten won’t affect your gout, it’s just the latest diet fad that the big food companies are cashing in on and brainwashing us to believe that it’s better when it’s not. Only 1% of the population suffers from celiac disease where they can’t tolerate gluten, gluten free should be only for them.

    • Spiro Koulouris

      Yeah that’s much better Andrew, just rice flour and water as ingredients with no sugar. Enjoy them!

    • Spiro Koulouris

      The canola oil is a big no-no for me. I would skip these noodles.

    • Andrew

      i use to eat noodle bowls from asian shops, i was wonder is egg noodles still ok for gout, they are like 97% fat free but are they ok for gout

      • Spiro Koulouris

        Hi Andrew!

        Not really sure if I haven’t seen the ingredients and label but they should be fine.

    • Andrew

      can i have rye bread, grains etc

      • Spiro Koulouris

        Hi Andrew!

        Yes you can have whole grain breads and rye bread made with 100% whole wheat and not white flour.

        • Brock

          What brand of bread is actually 100% whole grain?

          • Spiro Koulouris

            Hi Brock!

            It’s not important, usually local companies and bakeries in your area will sell 100% whole grain bread. Just look at the label and if it says 100% whole grain, then you’re good to go!

    • Zoes

      It’s hilarious that while I was reading the beginning of this article I was thinking to myself wow, (but with no where near as much evidence of course) ho much this person and I thought and even expressed our opinion in the same way. Then I kept reading and learned you were Greek also. Wtf. Is it only the tiny percentage of the tiny percentage of the ppl that are actually perceptive as to what’s going on. Now only if even our immediate relatives friends and neighbours could think the same way we wouldn’t get dicked around as a society as much.

    • […] 80% of their daily calories are from complex carbohydrates, primarily vegetables but also includes whole grains, brown rice, quinoa, millet and beans. Yes beans, which many of you […]

    • Jackie

      Do you have a book or a good gout cookbook you can refer, thank you

      • Spiro Koulouris

        Hi Jackie!

        Yes check my ebook “Gout and You: The Ultimate Gout Diet & Cookbook” where I explain what a gout diet should consist of.

    • Joyz

      Good evening Spiro! This article is very informative. My dad has gout, is it alright still to take whole grain oats even when he is having a gout attack? Is it ok to take oats everyday? Is wheat bread ok too?

      I hope you tell me your diet so I can also prepare such for my dad since.


      • Spiro Koulouris

        Always ask your doctor since I don’t know if he is allergic to oats or takes any medicine that can bother him but as long as it’s whole grain oats or whole wheat bread, it will not worsen your gout or cause you gout.

    • Malhar

      I am having high uric acid problem since last 17 years and taking zyloric tab. My query is can I eat oats in my meal. Some says oats are high in purines is it true?

      • Spiro Koulouris

        Hi Malhar!

        Unless you are allergic to oats then eating whole wheat grain oats will not affect your purine count to cause a gout attack nor raise uric acid levels significantly.

    • […] those who were not diagnosed with gout. They also stated that consumption of eggs, nuts, seeds and whole grains were not associated with an increased risk of gout. What I have been telling you all along my […]

    • […] and I mean love peanut butter. I buy it natural of course and love to spread it over 2 slices of 100% whole grain wheat bread for breakfast. So are nuts healthy for us gout […]

    • Iris o'shea

      Is basmati rice a whole grain?

      • Spiro Koulouris

        Yes basmati rice is a whole grain if the bran and germ haven’t been removed. Basmati is my personal favorite rice since it’s at the lowest end of the scale when it comes to the glycemic index.

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