We Share | Gout-Friendly Eating: Dos and Don’ts for Better Health

Choosing healthier food options amidst the festivities
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Singapore boasts year-round festivities driven by our multicultural population, with major celebrations like Lunar New Year, Hari Raya, Deepavali and Christmas, fostering a deep-rooted, social culture of gathering to eat.

It can be especially tricky for individuals looking to manage gout during such festivities. Festive dishes often feature rich meats, seafood delicacies, gravies, and sugary drinks that may trigger symptoms. The good news? With some smart planning and mindful eating, you can enjoy the celebrations without compromising your health.

Understanding Gout and Why Diet Matters

Swelling around the big toe joint is a common sign of gout
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Gout is a form of arthritis characterised by redness, pain, and swelling in the joints. Gout flares most often involve the big toe, ankle, or knee, with most initial flares involving a single joint, often at the base of the big toe or knee. Although gout usually affects only one joint, in some people, gout flares can involve multiple joints simultaneously over time.

Causes and Risk Factors for Gout

Gout develops in people who have a condition called “hyperuricemia,” meaning high levels of uric acid in the blood, which leads to symptoms such as joint swelling and pain. In some people, high levels of uric acid may lead to kidney stones and affect kidney function. Other risk factors for gout include being male, obesity, high blood pressure, chronic kidney disease, and certain medications that alter urate balance in the body.

Importance of a Low-Purine Diet

Foods containing higher concentrations of purines include red meats, organ meats, certain kinds of seafood and beverages. When our body digests purines, uric acid is produced. Hence, adopting a low-purine diet is one of the effective ways to reduce the frequency of gout flares, as high uric acid levels can precipitate gout attacks.

High‑Purine Foods to Watch Out for

Examples of high-purine foods
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Some festive staples are, unfortunately, purine‑dense. These include:

• Animal‑based purine sources
  • Red meats: pork, beef, mutton, duck
  • Organ meats: liver, kidney, stomach, heart, brain, lung
  • Seafood: sardines, mackerel, anchovies (ikan bilis), tuna, trout, shellfish (prawns, scallops, mussels, cockles)

• Sugary and alcoholic beverages

Alcohol can raise uric acid and trigger flares, while sugary beverages, including carbonated drinks and fruit juices with high fructose content, contribute to increased gout risk.

• Gravies, rich sauces, yeast extracts

These hidden sources of purines often accompany dishes like braised meats, hotpots, or curry‑based meals. Being aware of these foods allow you to plan or choose alternative dishes without missing out on the spirit of celebration.

Scheduling Quick Workouts

Although a low-purine diet can improve the quality of life for gout patients, diet alone is not enough. Staying active by exercising regularly and losing weight lowers the risk of gout.

Try incorporating:

• Short walks after meals
• Stretching sessions
• A light exercise routine at home

Hydrate Regularly

Drinking plenty of fluids daily (at least 2 liters) helps excrete excess uric acid from the body. During festivities when salt, sugar, and alcohol intake tend to be higher, hydration becomes even more crucial.

Looking Ahead: Healthier Celebrations for Years to Come

Festive seasons are joyful occasions meant to bring families and communities together. It is possible to celebrate well and live well by learning to recognise purine‑rich foods, staying hydrated, maintaining an active lifestyle, and making mindful food choices.

Here’s to a vibrant, healthy, and flare‑free season!

This article was contributed by Patient Education Workgroup, with inputs from Dr Swe Swe Thet Paing, Family Physician, Bukit Merah Polyclinic.