Gout: Foods to eat | Gout diet foods to eat and avoid

Eat a diet:

-high in complex carbohydrates (fiber-rich whole grains, fruits, and vegetables)
-low in protein (15% of calories and sources should be soy, lean meats, or poultry)
-no more than 30% of calories in fat (with only 10% animal fats)

-Fresh cherries, strawberries, blueberries, and other red-blue berries
-Bananas
-Celery
-Tomatoes
-Vegetables including kale, cabbage, parsley, green-leafy vegetables
-Foods high in bromelain (pineapple)
-Foods high in vitamin C (red cabbage, red bell peppers, tangerines, mandarins, oranges, potatoes)
-Drink fruit juices and purified water (8 glasses of water per day)
-Low-fat dairy products
-Complex carbohydrates (breads, cereals, pasta, rice, as well as aforementioned vegetables and fruits)
-Chocolate, cocoa
-Coffee, tea
-Carbonated beverages
-Essential fatty acids (tuna and salmon, flaxseed, nuts, seeds)
-Tofu, although a legume and made from soybeans, may be a better choice than meat

Foods considered moderately high in purines but which may not raise the risk of gout include: asparagus, cauliflower, mushrooms, peas, spinach, whole grain breads and cereals, chicken, duck, ham, turkey, kidney and lima beans. It is important to remember that purines are found in all protein foods, and it is not necessary to eliminate all foods with purines.

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Purines are natural substances found in all of the body's cells, and virtually all foods. They provide part of the chemical structure of our genes and the genes of plants and animals. While nearly all food contains purines, a relatively small contain concentrated very amounts. Purines induce the production of uric acid, and unless it is is removed from the body quicly, uric acid will begin to crystallize as deposits on the joints.. These deposits are what cause the pain, swelling, redness and burning sensation that is often associated with gout.

What food are high in purines?
Generally, high-purine foods are also high-protein foods. They include beef, pork, bacon, lamb, organ meats like kidney, fish like mackerel, herring, sardines and mussels, and also foods that are made with a significant amount of yeast such as beer and bread.

4 Tbsp. olive oil
1 medium carrot, peeled and chopped into bite sized pieces
1 large onion, chopped
1 Tbsp. grated ginger
2 cloves garlic, crushed
1 large potato, peeled and diced into ½ inch cubes
4 medium tomatoes, chopped
1 cup finely chopped cilantro
5 cups water
2 tsp. salt
1 tsp. pepper
1 tsp. thyme
1/8 tsp. cumin
Heat oil in saucepan. Saute carrots, onion, garlic, and ginger over medium heat for 5 minutes. Add potatoes, tomatoes, and cilantro leaves, then saute for another five minutes. Add the remaining ingredients and then bring to boil. Cover and simmer over medium-low heat for one hour or until vegetables are well done, adding more water if necessary. Serves 8.

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