Healthy Food for Gout Diet

Gout Diet

What is the ideal gout diet?

There seems to be a lot of confusion and myths regarding the ideal gout diet on the net/media and among doctors, health professionals and dietitians, so were gonna try and set the record straight on what you should be eating if you want to lower uric acid levels avoiding painful gout attacks. Regardless, many will argue against me regarding what foods to eat and what to avoid or lessen, at the end you must do your own homework; don’t take my word or anybody else’s for that matter since your health is what’s at stake. If you believe in the natural ability of your body being able to heal, then read on. Do not expect good health to come to you in the form of capsules! Remember that kidney function decreases due to the fact that prescribed drugs cause 20% of the kidney failures! Prescription pills don’t cure anything, they just treat the symptoms!

There are a ton of fad diets that have come and passed like the Atkins diet, South Beach diet, the cookie diet, Jenny Craig diet, Paleo diet and many others but why can’t there be just one healthy, fully optimized way to eat, in order to live a healthy life? Our body is a masterpiece creation with excess capacity. The human brain contains about 10 billion nerve cells or neurons, each capable of storing 40 billion memories. We lose a few couple hundred daily depending how we abuse our brain from food and drink. Our body also has two kidneys and we can live with only one of them functioning if we have to. We also have two lungs which enable us to breath in oxygen which is very important for metabolism. Our body provides great excess capacity to all of our vital organs and yet we abuse them so badly that sometimes we wear them out in only 30 to 60 years!!!

Gout and Meat

I’m gonna ask you also to use your common sense since in today’s diet where cancer, gout, diabetes, high blood pressure, heart disease, osteoarthritis and other diseases are very high compared to over 100 years ago where people’s diet consisted of eating mostly carbohydrates; food that basically burns clean through the digestive system. Meat consumption was less and nowadays it seems to be consumed daily, some people consuming it during all three daily meals. Fat and blood from meat are concentrates that the body cannot tolerate in great quantities. In digesting them, we produce so many waste products that even our kidneys which have excess capacity cannot handle them properly and that results in diseases like gout. The problem is we consume way too much fat in North America, around 40%-50%, this has to stop if we want to avoid diseases.

I’m not saying you shouldn’t eat meat but if you do make sure it is clean meat with the fat taken off, basically lean and preferably cooked over fire or on the BBQ where any fat is burnt off. My advice to you is to eat red meat not more than twice a week if you suffer from gout. Beef, lamb, goat, rabbit and deer are good meats to eat and meat has generally 70% to 75% of its calories as fat. Don’t get me wrong, you need the protein of meat in order to rebuild muscle but you don’t need to eat that much of it.

A study from exercise physiologist Doug Paddon-Jones from the University of Texas Medical Branch concluded that from an Iron-man triathlon competition, eating 4 ounces of meat a day was adequate to rebuild the muscles that athletes would wear out during training. The need for more protein is exaggerated particularly in advertisements and many athletes believed that more protein is better. When we eat too much protein, its metabolism produces ammonia, urea and other waste products, that take seven to eight times more water to flush out through the kidneys than carbohydrates.

Pork should be avoided at all costs since the animal is a scavenger and its’ role in nature is to eat garbage, so avoid bacon, ham, sausages, pork chops which can wreak havoc to your health. Limit your intake of red meat, fish is your best source of protein, it’s low on fat and it has plenty of Omega 3 oils which helps drive up our HDL (good cholesterol) and drives down LDL (bad cholesterol). Try and eat fish 2-3 times a week and yes I know there is some purines in there but it’s only moderate and more importantly you need fish in your diet. Only if you have severe gout and extremely high uric acid, you should then cut it out of your diet. You can eat chicken, preferably chicken breast which has 15% of its’ calories as fat. Do not touch organ meat whatsoever, purines are the highest and should be avoided besides they are very unhealthy for you.

Today’s animal meat is full of growth hormones, antibiotics, pesticides, herbicides, nuclear wastes, high levels of adrenaline, and other toxic chemicals from air and ground pollution. All of these compounds are considered carcinogenic or cancer-causing. We find more cancer in the cows, pigs and chickens today, than ever before. So your kidneys need to work overtime to process all this garbage. Many farmers and are now grinding up their sick and dying cows, pigs and chickens and mixing this “dead” often “diseased” meat into their regular animal feeds. This leads to “mad cow” and “hoof and mouth” disease. We see this now, especially in Europe where they have been feeding dead sheep meat to living cows. Cows are vegetarians by nature eating only herbs, what insanity!

NutriGout Dietary Supplement for Gout


Carbohydrates and “The 80-10-10 Diet” for Gout

What are carbohydrates after all? Too many people have confused it with calories. For example, they say potatoes don’t have as many calories as an apple. I say, with food that is grown from the earth, you can eat as much as you desire because it’s good for you. Carbohydrates are pure energy! Fruits only have 3% of their calories as fat, vegetables about 5%, grains about 5%, rice 4% and oatmeal 15%! Carbohydrates are also good for your stool and speeds up the flow through your bowel by cutting the time it transits the bowel from about 90 hours to about 33 hours. Your kidneys take less of a beating when processing carbs compared to meats, that’s for sure!

So Spiro what are you trying to say? What I advise as an optimized gout diet is what I call “The 80-10-10 Diet” which consists of 80% of your daily calories to be clean carbohydrates, 10% consisting of fat and the remaining 10% of your calories should be protein. The problem is the Western diet consists of malnutrition; eating too much fat and sugar, neither of which has any nutrients in them, however, they do have many empty calories and they don’t help your immune system by preventing diseases like gout. As for sugar, I’m not going to go into it in this post since it was well covered in a previous post titled: “Sugar, Fructose, High Fructose Corn Syrup and Gout” which I strongly recommend you read! You’ll get all the information regarding sugar in your diet in that post. When I have a sweet tooth, honey is my preferred choice since it has only 15 calories per teaspoon and has a ton of nutrients in it, you can also eat sliced bananas, pitted prunes and raisins.

It takes more water to separate the waste products from the protein (meats) but your principal food should be carbs like veggies, fruits, grains, whole grain breads, beans, corn, whole wheat pasta and rice. Anything you can grow in your garden is good for you and you can eat all that you want from it. Stop listening to the mainstream media and what this expert and that expert said on TV. Use your common sense and feel great! We have learned from athletes that we increase our endurance by 3 times just by adding a carbohydrate diet through our exercise regime. The liver and muscles, as we begin to exercise, begin to store carbs in the form of glycogen (glucose). For immediate energy, as we store this carb, it then gives you energy and you feel good.

10 Steps to an Optimized Gout Diet

1. Limit meat, poultry, fish and nuts to 10% of your daily protein calories. Remember to strictly avoid seafood, you can read more about it here.

2. Limit your cheese, milk, butter, eggs, yogurt, basically your fat intake to 10% of your daily fat calories. Saturated fat lowers the body’s ability to eliminate uric acid and prevents obesity which is linked to gout.

3. Limit sugar to 25 mg a day and avoid foods sweetened with high-fructose corn syrup.

4. Drink plenty of water.

5. Limit your alcohol intake.

6. Also limit animal-based foods such as gravy, bouillon and chicken soup, even Jello.

7. Choose 80% of your daily calories as complex carbohydrates in fruits, vegetables, whole grains, whole wheat pasta, rice and avoid simple or refined carbohydrates like white bread, cakes and candy. Essentially, a low purine diet is very important for the gout sufferer, the highest purine foods are obviously the meats.

8. Avoid eating fried and processed food not only will it increase your uric acid levels but it will also increase the free radicals which causes other diseases too.

9. Remember to eat everything fresh and organic, preferably locally grown in your community.

10. Substitute olive oil for other oils in your cooking, baking and salad dressings; add it over pasta or a baked potato because it is the only exception to fats and it lowers your uric acid. If heated, it loses its healthy benefits and produces free radicals that cause us to develop diseases like cancer. This oil lowers blood pressure and blood cholesterol, it raises the HDL or good cholesterol, does the opposite of other oils and reduces our blood sugar, so naturally it is good for diabetics and it prevents heart disease and even gout. Make sure it is cold pressed extra virgin olive oil.

Don’t get me wrong, I am not asking you to become a strict vegetarian because God knows I ain’t one. Although it might seem hard at first to follow a diet which consists of eating less meat (protein) and fat (dairy, eggs etc…), you will notice once you get acquainted with your new diet that your energy levels will rise and you will definitely feel better, that I promise. I’ve noticed when I am disciplined and follow this diet, I get no flare-ups or attacks but my joints also feel stronger since there’s less inflammation. But yes I am human and sometimes I stray away from my disciplined diet and that’s what gets me in trouble, so consider discipline the most important element of your diet, I know it’s not easy but heck you gotta try! It’s either that dear fellow gout sufferer or an increased risk of facing death. You decide!

Posted by Spiro Koulouris

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  • Jay

    Reply Reply June 14, 2017

    Are you aware of any link between gout and “The Every Other Day Diet”? It specifies less than 500 calories every other day and a normal diet on the remainder.

    I have been on the diet 5 times (usually 2X a year) for short periods (3-5 weeks) and have noticed that I developed gout four times after ending the diet.

    Have you heard of anyone else experiencing this?

    Thank you for your time and consideration.

    • Spiro Koulouris

      Reply Reply June 14, 2017

      Hi Jay!

      Makes sense cause any rapid weight loss you experience is known to cause gout attacks. It’s not something as a gout sufferer you should be doing, you have to find a diet that you lose weight gradually to avoid uric acid levels going out of whack.

  • Marlon

    Reply Reply May 9, 2017

    Hi there!

    I’m Marlon Luistro from the Philippines. I’m 32 years old and was recently diagnosed with hyperuricemia on both feet.

    I have a simple question for you. I already cut chicken and totally avoided beef and pork on my diet but it seems that whenever I eat them even a bit of a chicken, beef or pork would suddenly cause my gout to flareup. Is there something wrong with my diet cause after my gout battle, I only ate cheese, butter, egg, potatoes, carrots, apple and orange most of the time but it seems that the pain is still there. Am I doing something wrong?

    Also is it okay to eat chocolate and drink coffee or iced tea if you’re suffering from gout or high levels of uric acid? What foods would you recommend? Is there a chance I can still bring back my uric acid intake to normal and someday if not now little by little Id be able to eat beef or pork again?

    Thank you very much and I appreciate your positive response!


    • Hi Marlon!

      You’re going to have to eat the majority of your daily calories, about 80% of them as complex carbs like vegetables, legumes, whole grain breads, pastas and rices, beans, nuts and very little fruit due to the fructose.

      Then you will have to eat very little protein every day about 10% of your daily calories and make sure it is lean and not fatty, like chicken breast, lean beef, fish is a good choice, no pork and no seafood.

      Finally, 10% of your daily calories should be fat as in eggs, butter, milk, cheeses, yogurts.

      Drink only water, tea and coffee. No alcohol, no sugary beverages and no processed food.

      Hope this helps!

  • Martha

    Reply Reply April 23, 2017

    Thank you very much this was a great read and very true.

    As for me I have gone back to my vegetarian diet not Vegan.
    I’m eating egg whites for my main source of protein only real home cooked egg whites No egg white protein powders.

    Also eating nonfat or 2 percent fat Greek yogurt Kefir.
    Rarely cheese planning to add kefir cheese but not yet I’m still pretty scared.

    Eating lots of raw food greens celery carrots fruit tons of red grapes.

    I truly think the gout attack was brought on by some beef organ meat capsules I took However I must of had a lesser form of gout a long time since I stop the vegetarian diet and went paleo because I feel so great feeling much better and younger than I have in a long time.

    Thanks again!

  • Ken

    Reply Reply December 26, 2016

    Hey Spiro,
    I just read over most of your advice here and looking forward to ordering the book this week. Basically, I am a 50 year old guy, dx with gout when I was 21 due to all of the cheap beer while in the military, then I opened a restaurant that featured Philly Steaks and pizza and lost it due to the economy. SO now I am sick of the ER visits, daily med regiment and I want to be around to enjoy Florida. The problem I have run into over the years is usually I walk around at 260 pounds and my ideal weight is 225 but as soon as I hit the 240 pound mark I seem to end up with more and more gout flares with a higher intensity. I’ll be working out regularly, eating right then hit a ballgame with my buddies which leads to a couple of beers a hot dog and 2-3 days later I am at the ER. Will this diet book help me achieve a pain free life?
    Thank you,

    • Spiro Koulouris

      Reply Reply December 30, 2016

      Hi Ken!

      Yes the book will help you to change your diet and lifestyle, that’s the purpose behind it. But discipline is key with any diet. You have to slowly implement it, it’ll be hard at first.

  • Gregoriy B.

    Reply Reply July 14, 2016

    I am 66 years old, not drinking a lot, not really overweight(maybe 30lb); not eating usually a lot of meat, not have some heritage problems, doing some sports.

    I had my first gout attack recently and I know, that I was eating on Father’s Day some liver, mushrooms, red meat, sardines in the can, but not drink any alcohol.

    Now, I know, that all of this food really restricted for the gout suffers and changed my diet completely. The doctor prescribed colchicine twice a day, until this attack and it’s results will go down(6 days) and then only once a day(she did not say how long).

    I know, that I did really wrong, eat a piece of chicken every day three times a day with the bread. That is probably created high level of Uric Acid in my blood, before the attack.

    What do you think, in this situation, could I improve the level of Uric Acid with the right diet only, or I will certainly have all this kind of disease, with the kidney problems and others?

    Sorry for my bad English.

    • Spiro Koulouris

      Reply Reply July 14, 2016

      Hi Gregoriy!

      Hi Gregoriy!

      Since it is first time attack you have a better chance of changing your diet drastically and trying to lower uric acid levesl with dietary and lifestyle changes but again I am not your doctor and don’t know your entire health situation. But speak to your doctor and ask if you could avoid the medication and propose to change diet and see how that alters your uric acid with blood tests conducted by your doctor.

      Good luck!

  • Jim

    Reply Reply December 8, 2015

    I see a lot of contradictions on chiken soup, white bread vs whole wheat yogurt nuts rasins
    is there ant thing difinite I need to lose 50 as well

    • Spiro Koulouris

      Reply Reply December 8, 2015

      Jim, read my entire site and if you are serious about losing weight and following a strict gout diet, I recommend my ebook to get you started. Good luck!

  • Beverley Clark

    Reply Reply September 15, 2015

    I’m a vegetarian, Spiro. I take comfort from your blog and your discovery that veggie purines are not processed like animal ones. I work hard on an anti inflammatory diet but I do occasionally lapse with a dessert or chips.

  • Neville B.

    Reply Reply September 15, 2015

    Firstly I would like to thank you for all you interesting articles which I find interesting and very helpful.
    I agree with you that ones diet plays a big part in controlling our gout attacks.
    At this stage I have stopped all preventive tablets ( puracos ) and try not to take anti inflamatories

  • Steve S.

    Reply Reply September 14, 2015

    Hi Spiro

    I bought the book, and although I have not used any recipes yet I have incorporated diet into what I eat. I am very aware of pork for example. I’ll bet this year I have only had my bbq pork ribs twice, instead of 6-8 times thru summer.

    I still drink too much beer though. I am severely cutting back/quitting this as of today.

    And, I have to lose 40-50 lbs. Time to get serious about these things!

    Have you heard of sauna/steam bath helping with flareups?

    Thank You


    • Spiro Koulouris

      Reply Reply September 14, 2015

      Hi Steve!

      Yes anything that relaxes the joints and muscles like a sauna or steam bath will help your flareup, it won’t cure you but it’ll relax the pain and inflammation to a certain extent. I recommend it.

  • Hairul

    Reply Reply September 14, 2015

    As far as I’ve discussed with my doctor, the high uric acid level in my blood is not due the high purine food but from my blood as my immature red blood cells burst continuously, not like normal people that have three months of red blood cells cycle…my red blood cell in also not normal, sickle in shape, beta thallessemia, mild anemia and hyperuricemia. Eventhough I control my meals, it won’t show any improvement. Thus, I control my uric acid level with allopurinol….anyway, the chewing enzymes really help to reduce my uric acid level. However, if I take any high purine meal, I have to make sure I take allopurinol on that day. So, I just make sure I take a tablet of allopurinol (300mg) for every two days.

  • Frank

    Reply Reply May 4, 2015

    Could you please indicate which food to eat and what food not to eat. I am a gout patient and would need the information to control my gout attack.

    Thanks for your assistance.


    • Hi Frank!

      Eat 80% of your daily calories in complex carbohydrates like any type of fruits, any type of vegetables and 100% whole grain wheat breads, pastas and rice. That is the key! You really need to limit your meat intake, again any type of meat, to 10% of daily calories max since protein is very hard for the kidneys and liver to breakdown raising uric acid levels, same for fat, fat is good but when consumed as 10% of your daily calories this is good for the gout sufferer. You can have a yogurt, some milk, cheese, eggs, butter but to that limit I just provided to you. For more detailed explanation on what foods to eat and which to avoid I recommend my ebook.

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