Five super vegetables to help reduce gout flares
Yes, it’s a fact! Though there are medications that can help, many people suffering from gout choose to seek out dietary changes that may help to lessen the frequency and severity of their flares. And some of the vegetables around are natural helpers. Here are five vegetables that may help to do just that!
1. Broccoli – This potent little veggie is chock full of vitamins C and K, which are essential for reducing inflammation. Broccoli is a good source of folic acid, which can help to reduce levels of uric acid in the blood (high levels of uric acid are one of the primary triggers of gout flares).
2. Cauliflower – Like broccoli, cauliflower is an excellent source of vitamins C and K, as well as folic acid. It’s also full of fiber, which can promote healthy digestion and uric acid elimination (another critical factor in reducing gout flares).
3. Kale – This nutrient-dense leafy green vegetable is an excellent source of vitamins A, C, and K, all of which can help to reduce inflammation throughout the body. Kale is also high in fiber and low in calories, making it a great weight-loss-friendly food for people with gout (as obesity is one of the main risk factors for developing this condition).
4. Spinach – Another nutrient-rich leafy green, spinach contains vitamins A, C, E, and K (again with the vitamins!), as well as magnesium and potassium. All of these nutrients work together to reduce inflammation and lower levels of uric acid in the blood.
5. Swiss Chard – Swiss chard rounds out our list with yet another powerful inflammatory-fighting nutrient: quercetin. Quercetin is a plant-based compound with potent antioxidant properties that have been shown to inhibit uric acid production (thereby helping to prevent gout flares). Swiss chard is also a good source of vitamins A, C, and K.
And, of course, it is good to keep in mind that the key to long-term gout flare reduction is hidden in a balanced diet, hydration, and exercise. As all of the above vegetables contain similar vitamins and fibres, you shall combine those with other low-purine foods. We have some ideas for you – a seven days diet, provided on the right side menu of the site (or below this text, if you’re on mobile).
Well, we hope this list has inspired you to add more veggies to your diet and provided more information on these five nutritional “powerhouses” that may help you relieve your gout pain by reducing inflammation throughout your body! As always, speak with your doctor before making any significant dietary changes.
1) What can I do on my own to prevent gout attacks?
National Library of Medicine, NBK507000
2) Quercetin lowers plasma uric acid in pre-hyperuricaemic males: a randomised, double-blinded, placebo-controlled, cross-over trial (PMID: 26785820 DOI: 10.1017/S0007114515005310)