Gout and Whole grains

Gout and Whole Grain Bread, Pasta and Rice

Are Whole Grains Good for Gout?

Whole grains are an ancient food that has been eaten for more than 12,000 years. It is estimated that whole grains like wheat and rice nourish about one third of the world’s population. There are many studies that easily prove that eating whole grains whether it be bread or pasta lowers the risk of developing many chronic diseases including gout. Whole grains should be part of your gout diet and those that consume 3 servings a day benefit the most health-wise, a staple of the famous Mediterranean diet! Yes, that means you can eat up to 50% of your daily calories as whole grain bread, pasta, quinoa or rice! Do this and you shall live longer than the average human on the planet. Listen to the BS of gluten free from the food industry and your health will take a beating.

The gluten free folk are confused. Why? Cause authors come out like Dr. William Davis of the bestseller “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”. Then you hear more nonsense 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! But we’ve been eating whole grains for thousands of years, it’s an essential part of one’s diet, my ancestors in Greece always baked whole wheat bread for generations and now all of a sudden, it’s not good for you and can devastate your health?

Come on people! Use common sense and don’t follow the fad of the day! Watch and see, in several years, this gluten free fad will have come and gone and then some other doctor will come out and write and new book persuading the masses that lettuce is no good or something. And he’s going to make millions off of lies!!! The fact is only 1% of the general population is allergic to gluten and usually those that are allergic suffer from celiac disease who 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.

The true facts about whole grains that many studies have proven are the following: it reduces heart disease risk, it reduces risk of stroke, it reduces type 2 diabetes risk, it reduces blood pressure, it reduces asthma risk, it reduces colorectal cancer risk and it reduces inflammation in the body and gout risk. Please take a look at the numerous studies that I’ve made available to you here and you tell me if whole grains are good for you or not.  A new 2017 Harvard University study has also concluded how gluten-free diets adopted by a rising number of consumers increase the risk of Type 2 Diabetes.  Examine the evidence carefully and don’t listen to one man’s view whose goal is probably either fame and/or riches.


NutriGout Dietary Supplement for Gout


So Where Does the Confusion Lie?

The confusion lies in refined grains, grains that have been stripped of their nutritional value and bleached into white flour. That process is what is bad for your health and not the opposite. This process gives wheat it’s bad name nowadays and makes people confused. 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, 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 a excellent source of magnesium.

What you want to avoid are the refined grains like white breads, white pastas, white rice, cookies, breakfast cereals and these foods are linked to weight gain, type 2 diabetes and metabolic syndrome which gout is a part of. In the famous Framingham Offspring Study found that both insulin resistance and metabolic syndrome was significantly lower among those participants who ate the most cereal fiber from 100% whole grains compared to those participants who ate the least. This is important information for the gout sufferer to absorb and understand since gout is a metabolic disorder. You got nothing to worry about if you eat whole grains. Enjoy them but don’t be a glutton and overeat this food category, that’s not what I am 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. All you need is about a third of a cup each day in your diet to avoid constipation. So avoid gluten free products at the your local supermarket and eat 100% whole wheat breads, pastas and rices. That’s my advice for you in a gout diet!

Posted by Spiro Koulouris

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  • Alyssa

    Reply Reply January 9, 2018

    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

      Reply Reply January 10, 2018

      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

        Reply Reply February 10, 2018

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

        • Spiro Koulouris

          Reply Reply February 11, 2018

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

  • Thomas

    Reply Reply November 8, 2017


    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

      Reply Reply November 8, 2017

      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

    Reply Reply November 7, 2017

    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

      Reply Reply November 8, 2017

      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

    Reply Reply September 17, 2017

    Does olive oil treat gout?

  • Ahmed

    Reply Reply September 17, 2017


    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

      Reply Reply September 18, 2017

      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

    Reply Reply September 17, 2017


    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

      Reply Reply September 18, 2017

      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–> https://goutandyou.com/gout-and-whey-protein/

  • Kashif

    Reply Reply September 7, 2017

    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

      Reply Reply September 7, 2017

      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–> https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

      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

    Reply Reply June 6, 2017

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

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

  • Elizabeth

    Reply Reply April 22, 2017

    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

      Reply Reply April 22, 2017

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

  • Martin

    Reply Reply October 15, 2016

    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

      Reply Reply October 17, 2016

      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

    Reply Reply October 14, 2016

    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

      Reply Reply October 14, 2016

      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

    Reply Reply October 1, 2016

    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

      Reply Reply October 1, 2016

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

  • Andrew

    Reply Reply March 31, 2016

    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

      Reply Reply April 1, 2016

      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.

  • Andrew

    Reply Reply March 11, 2016

    i mad a mistake of noodles, its Golden Hokkien Noodles im refering to


    this contains the contents, it has wheat, is that bad.

    thin egg noodles


    this also contains wheat

    are these products ok

  • Andrew

    Reply Reply March 7, 2016

    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

      Reply Reply March 7, 2016

      Hi Andrew!

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

  • Andrew

    Reply Reply January 18, 2016

    can i have rye bread, grains etc

    • Spiro Koulouris

      Reply Reply January 18, 2016

      Hi Andrew!

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

  • Zoes

    Reply Reply January 12, 2016

    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.

  • Jackie

    Reply Reply December 12, 2015

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

    • Spiro Koulouris

      Reply Reply December 14, 2015

      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

    Reply Reply November 21, 2015

    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

      Reply Reply November 23, 2015

      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

    Reply Reply November 17, 2015

    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

      Reply Reply November 17, 2015

      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.

  • Iris o'shea

    Reply Reply March 30, 2015

    Is basmati rice a whole grain?

    • Spiro Koulouris

      Reply Reply April 4, 2015

      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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