High-Fiber Fruits
Although it’s important to be careful about the amount of sugar you consume, fruit is the one sugary thing you shouldn’t worry too much about. Much like how the levels of purines are outdone by additional benefits from vegetables, the benefits of fruit are well worth a little natural sugar in your midday snack. A variety is best in most cases, as the different types of fruit come with different types of vitamins, nutrients, and antioxidants. Although the sugars are there, there’s also plenty of fiber, which is key to a healthy gout diet.
Pretty much any high-fiber fruit you can get your hands on is going to be a great option for a gout diet, but experts suggest that fruits also high in vitamin C are going to be the best choice for keeping the condition under control. Research thus far indicates that a high vitamin C intake can encourage efficiency in the body when it comes to keeping uric acid out. This means it’s not only going to help prevent gout attacks, but it might help prevent gout from developing at all.
Fresh or frozen fruits are best, as canned fruits tend to have added sugars or syrups that aren’t going to do you any good. Try them as they are, or add them to granola or a nonfat yogurt if you need a change of pace. Additionally, apples, grapes, kiwi, dates, and cantaloupes are particularly known for their low levels of purines. Oranges are low in purines and great sources of vitamin C.
In particular, cherries look pretty exceptional for gout—above and beyond the benefits of other fruits. Cherries have less than 100 calories and less than a gram of fat in a cup, plus nearly half of your daily vitamin A and a quarter of your daily vitamin C, and that’s just the beginning.
When it comes to gout, research shows cherries actually lower uric acid levels in the blood. And that’s great for managing your condition, as is the anti-inflammatory effect cherries seem to have. In fact, one study found that just two tablespoons of cherry juice a day over four months lowered gout patients' number of attacks by about half. Another study suggests that eating cherries may help reduce the effect of gout for up to two days after consumption!
Did you know...
- Need a quick cool down? Try drinking some hot liquid. It's true! As counterintuitive as it may seem, the heat from hot liquids will raise your body temperature. This will heat you up and cause you to sweat. The increased perspiration will wind up helping you feel cooler as it evaporates. Try it out!
- Starting to feel claustrophobic? The smells of apples may help keep your claustrophobic feelings at bay according to a 1995 study by Dr. Alan Hirsch. Green apples, specifically, helped people change their perception of their space. Maybe they thought of expansive apple orchards? Cucumbers and barbecue made the feelings worse.
- Just saying the words "thank you" can measurably improve your mood. Researchers can actually measure happiness and changes in brain structure when people practiced regular "grateful thinking." This included things like writing thank you notes, writing gratitude journal entries, mindfully counting their blessings, and thanking friends. It may be helpful in overcoming depression!
- A hearty laugh is good for the heart. Laughing can increase blood flow by 20%. Additionally, looking on the bright side can help you live longer. Studies have shown that a more optimistic outlook is linked to a healthier heart, lower blood pressure, and a lower risk for coronary artery disease.
- Does your job make you stressed? We all know that stress is psychologically bad for you, but it also has an effect on…your allergies? A Harvard Medical School study has shown that stress causes your allergies to become worse because your body's defense response loses efficacy when repeatedly triggered by stress. Then, when you really need to physically fight something off, you're less able to!