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Gout is a type of arthritis that results from the buildup of uric acid crystals in the joints, causing inflammation and pain. This condition usually affects the big toe, but can also occur in other joints like the ankle, knee, elbow, and wrist. Gout is often triggered by a high intake of purine-rich foods like red meat, shellfish, and beer. In light of this, a low-carb or keto diet that emphasizes protein sources like meat and fish may not seem like a good fit for someone with gout. However, there are several ways to do keto to help manage this condition. In this post, we’ll explore how to do keto with gout and some methods that have worked for others.
Method 1: Start slow and keep track of your symptoms
If you’re new to keto or have been diagnosed with gout, it’s best to start slow and gradually reduce your intake of purine-rich foods. You don’t need to completely eliminate them from your diet, but you should limit your intake and monitor your symptoms. Many people with gout find that keeping a food journal or using a symptom-tracking app can be helpful in identifying trigger foods and seeing patterns in their symptoms.
When starting keto, focus on low-purine protein sources like chicken, turkey, and fish. You can also include plant-based proteins like tofu, tempeh, and lentils. Try to balance your protein intake with healthy sources of fat, like avocado, olive oil, and nuts. And, be sure to eat plenty of low-carb vegetables like spinach, kale, and broccoli to add fiber, vitamins, and minerals to your diet.
Method 2: Choose the right supplements
Certain supplements can help support joint health and reduce uric acid levels in the body, making them useful for people with gout. Some supplements that have been shown to be effective in managing gout include:
– Vitamin C: This vitamin has been shown to reduce uric acid levels and help prevent gout flares. Aim for 500-1000mg of vitamin C per day.
– Omega-3 fatty acids: Found in fish oil supplements, these healthy fats have anti-inflammatory properties that can help manage gout pain and reduce inflammation.
– Turmeric: This spice contains a compound called curcumin, which has anti-inflammatory and antioxidant effects that can help alleviate gout symptoms.
Method 3: Work with a healthcare provider
As with any diet or condition, it’s important to work with a healthcare provider to develop a personalized plan that meets your specific needs. Your provider can help you determine if a keto diet is appropriate for managing your gout, and provide guidance on any necessary modifications or supplements. They can also monitor your uric acid levels and help you adjust your diet as needed.
Real-life examples
One person with gout who successfully followed a keto diet is Dr. Ken Berry, a family physician and author of “Lies My Doctor Told Me.” Berry had been suffering from gout for years and had been prescribed multiple medications that didn’t fully alleviate his symptoms. After researching the benefits of a low-carb diet, Berry decided to “go keto” and saw a significant improvement in his gout symptoms. He also lost weight, improved his cholesterol levels, and experienced fewer migraines.
Another example is a man who shared his success story on Reddit. He had been diagnosed with gout and put on medication but was still experiencing frequent flares. After researching keto and gout, he decided to give it a try and noticed a significant improvement in his symptoms. He lost weight, had fewer gout flares, and felt more energetic overall.
Conclusion
In conclusion, a keto diet can be a helpful tool for managing gout if done correctly. Starting slow, monitoring your symptoms, choosing the right supplements, and working with a healthcare provider are all recommended methods for doing keto with gout. By making smart food choices and staying vigilant about your symptoms, you can find a way of eating that supports your overall health and wellbeing. If you’re considering keto with gout, be sure to consult with your doctor before making any major changes to your diet.