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How to boost dietary fiber intake without elevating uric acid.

Posted by Lisa Nelson, RD, LN on July 25, 2008

I received a good question from a Heart of Health reader related to my recent dietary fiber article.

Question:

How do you boost fiber intake if you have to watch your uric acid levels?

Answer:

Too much uric acid leads to problems with gout (inflammation/pain in your joints).

Fortunately, a diet that is “gout friendly” will also benefit your blood pressure and cholesterol levels, as well as weight loss efforts.

Here are 4 tips:

  1. Avoid alcohol or limit intake
  2. Drink plenty of water (stay hydrated!)
  3. Maintain an ideal body weight – if you need to lose weight avoid fasting or quick weight loss schemes (Get a Mini Diet Makeover)
  4. Avoid foods high in purines

Uric acid comes from the breakdown of purines.  Purines make up human tissue and they are found in foods.  Which is why limiting foods with high in purines content is beneficial.

Foods to limit/avoid – alcohol, anchovies, sardines in oil, herring, organ meat, legumes (dried beans, peas, mushrooms, spinach, asparagus, cauliflower, yeast, meat extracts, and gravies.

Foods that are beneficial to gout treatment include fresh berries, bananas, tomatoes, celery, cabbage, parsley, green-leafy vegetables, pineapple, red bell peppers, tangerines, oranges, potatoes, low fat dairy, whole grain breads and pastas, tuna, salmon, nuts, seeds, and tofu.

In my recent article – 4 Tips to Use Dietary Fiber to Lower Cholesterol – I recommended legumes as a good high fiber source to increase.  If uric acid levels are an issue for you, legumes is not the best source for increasing your fiber intake.  Instead, rely on whole grain breads, cereals, and pastas, as well, as fruits and vegetables beneficial to gout treatment that I’ve listed above to get your daily dietary fiber.

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All the best,

Lisa Nelson, RD, LN

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