Tips to reduce gout

Avoid purine-rich foods. Purines are found in many animal products with the exception of low fat dairy goods and eggs. Organ meats (liver, heart, kidneys, sweetbreads), herring, mackerel, anchovies and trout are particularly rich sources. Broths and gravies are also to be avoided. (Beans and peas contan a moderate amount of purine and should be limited to 1-2 servings per day).
*Although a peanut is technically considered a legume, its purine content is relatively low (less than 50 mg per 100 grams) compared to other more common legumes such as lentils, peas & beans which has 50 - 150 mg purine per 100 grams
Control your weight but avoid crash diets and rapid weight loss which can give rise to acute flare-ups.
Increase your fluid intake. Drinking plenty of fluids helps to dilute uric acid in the urine. This helps prevent the formation of kidney stones made from uric acid. Drink 2 to 3 litres (8 to 12 cups) of fluid each day. Water, herbal teas, vegetable juice, milk, unsweetened fruit juices and soup all contribute to your daily fluid intake.
Limit alcohol and caffeine. Alcohol contains purines and also interferes with the body’s excretion of uric acid. Beer is particularly bad as it is rich in purines. Heavy drinking also increases body weight and blood triglycerides, two factors also implicated in the development of gout. Speak to your doctor about the use of alcohol. Moderate, drinking (one drink a day) is unlikely to increase your risk of a gout attack.
Consider vitamin B12. If you take the medication colchicine for gout, consider taking a vitamin B12 supplement, since this drug impairs the body’s ability to absorb B12. Vitamin B12 is found exclusively in animal foods such as meat, poultry, eggs, and dairy products. With the exception of eggs and dairy produce, these foods should be limited due to their purine content. Fortified soy and rice beverages also contain B12.
Consume black cherries. Recent studies have suggested that intake of black cherries may benefit people suffering from gout (the gout preventative qualities of cherries seem to be the result of plant compounds found in cherries called anthocyanins).
Add hemp seeds, pumpkin seeds and flax seeds to your diet; these foods contain health promoting omega 3 fatty acids, to reduce joint inflammation; these foods contain health promoting omega 3 fatty acids, to reduce joint inflammation. Increase your intake of fresh fruit and vegetables; cut down on foods rich in hydrogenated oils (trans fats), animal fats, particularly fatty meats (beef, pork) and high-fat dairy products.
Consult your doctor / healthcare professional about new food-based non-drug supplements formulated to help improve quality of life* such as Recovery with Nutricol®.
The following is a more complete list of purine rich foods:
Organ meats such as liver, kidney, heart, brain, etc.
Selected fish and shellfish ie. ikan bilis, sardines, mackerel (including selar, tenggiri & kembong), herring, salmon, fish roe, cockles and mussels
Meat & yeast extracts such as Bovril, Marmite, Vegemite, essence of chicken, brewer's and baker's yeast
Meat soups & stock cubes especially Bak Kut Teh
Game meat ie. venison, black chicken, pigeon, goose, etc.
Beans & lentils such as tofu, soya bean, bean fillings, etc.
Selected vegetables ie. spinach, rhubarb, asparagus, cauliflower, mushrooms & peas
Strawberry, strawberry jam, durian, tomato & tomato products