Gout is a type of inflammatory arthritis caused by elevated levels of uric acid in the blood. This leads to the formation of urate crystals that deposit in joints, causing pain and swelling. While medication is often used to treat gout, lifestyle changes like diet can also help manage symptoms. Many foods and drinks contain compounds that may help lower uric acid levels and reduce gout flares. Smoothies provide a convenient way to incorporate these gout-fighting ingredients into your diet.
What is gout?
Gout is a form of arthritis caused by hyperuricemia, or high levels of uric acid in the blood. Uric acid is produced as the body breaks down purines, which are compounds found naturally in some foods. In healthy amounts, uric acid dissolves in the blood and is filtered out by the kidneys. However, when there is too much uric acid, it begins to crystallize and deposit in the joints. These urate crystals cause inflammation, leading to gout symptoms like:
- Sudden, severe joint pain (often in the big toe, knee, or ankle)
- Redness, swelling, and tenderness in the joint
- Warmth and stiffness in the joint
- Difficulty moving the joint
Gout flares often last 3-10 days and the frequency can vary. Some people have flares several times a year while others may go years between attacks. Common triggers include diet high in purines, alcohol use, injury, surgery, crash dieting, and certain medications.
If left untreated, gout can lead to irreversible joint damage and the formation of tender lumps called tophi under the skin. Kidney stones are also a common complication. Fortunately, with proper treatment gout is manageable for most people.
What foods should you avoid with gout?
The foods highest in purines, which can raise uric acid levels and provoke gout attacks, include:
- Red meats like beef, lamb, and pork
- Organ meats like liver, kidneys, and sweetbreads
- Seafood high in purines like anchovies, sardines, tuna, herring, trout, and mackerel
- Beans, peas, and lentils
- Mushrooms
- Asparagus and spinach
- Some yeast and grain products
- Sugary drinks like soda and fruit juice
- Alcohol, especially beer
It’s best to avoid or limit high-purine foods when having a gout flare. However, recent research indicates that over the long term, moderate intake of purine-rich vegetables does not increase gout risk. Focusing on an overall healthy, balanced diet is key.
What foods can help with gout?
While limiting purine-rich foods can help reduce gout attacks, eating the right foods can lower uric acid levels and fight inflammation. Healthy foods to include in a gout-friendly diet include:
- Fruits like cherries, strawberries, and citrus fruits
- Vegetables like broccoli, bell peppers, tomatoes, and leafy greens
- Whole grains like oats, brown rice, and quinoa
- Dairy products like low-fat milk and yogurt
- Nuts and seeds
- Legumes like beans, peas, and lentils (in moderation)
- Coffee and green tea
- Spices like turmeric, cloves, and cinnamon
- Healthy oils like olive oil and avocado oil
- Bone broth
Many of these foods contain antioxidants and phytochemicals that help decrease inflammation. Some may also help flush uric acid from the body or block its absorption.
What ingredients make good gout smoothies?
Smoothies provide an easy way to incorporate gout-fighting foods into your diet. Try blending up smoothies with ingredients like:
- Tart cherries – Contain anthocyanins that help lower uric acid and reduce inflammation.
- Strawberries – Packed with vitamin C and anti-inflammatory compounds.
- Blueberries – High in antioxidants that combat inflammation.
- Pineapple – Bromelain enzymes reduce swelling.
- Bananas – Provide potassium, an essential nutrient that may help excrete uric acid.
- Oranges or orange juice – Citrus fruits contain vitamin C to lower uric acid.
- Grapes – Contain antioxidants like resveratrol with anti-inflammatory effects.
- Kiwi – Packed with vitamin C to help reduce uric acid.
- Mangos – Rich in vitamin C and fiber.
- Pomegranate – Powerful anti-inflammatory polyphenols.
- Spinach – Provides vitamin C, zinc, and iron to combat gout (in moderation).
- Nuts like almonds – Contain anti-inflammatory healthy fats.
- Seeds like chia and flaxseeds – Good for omega-3s.
- Low-fat dairy – For added protein and calcium.
- Ginger – Anti-inflammatory properties that may inhibit uric acid production.
- Turmeric – Curcumin has potent anti-inflammatory effects.
- Cinnamon – Contains antioxidants that may lower uric acid.
- Green tea – Polyphenols help reduce inflammation.
Use fresh or frozen fruit for the best results. Try combining 2-3 fruits with a liquid base like coconut water, almond milk, or yogurt. Add greens, nuts, seeds, spices, or low-fat dairy for extra nutrition.
6 Best smoothie recipes for gout
Here are 6 delicious smoothie recipes packed with gout-fighting fruits, vegetables, and spices:
1. Cherry-Banana Smoothie
- 1 cup tart cherry juice
- 1 medium banana
- 1 cup Greek yogurt
- 1/2 cup ice
- 2 tsp honey (optional)
Cherries are one of the best fruits for lowering uric acid and preventing gout flares due to their high anthocyanin content. Combining cherries with potassium-rich banana and probiotic yogurt makes a great anti-inflammatory smoothie.
2. Blueberry Avocado Smoothie
- 1 cup frozen blueberries
- 1/2 avocado
- 1 cup coconut water or almond milk
- 1 tbsp ground flaxseed
- Dash of cinnamon
The healthy fats in avocado and flax help fight inflammation while blueberries provide antioxidants. Coconut water hydrates and supplies electrolytes.
3. Green Smoothie
- 1 cup spinach
- 1 cup pineapple chunks
- 1 medium banana
- 1/2 cup Greek yogurt
- 1/2 cup coconut water
- Dash of turmeric
This green monster smoothie provides anti-inflammatory compounds from spinach, pineapple, and turmeric. Banana and yogurt add creaminess.
4. Grape Kiwi Smoothie
- 1 cup green grapes
- 2 kiwis, peeled
- 1 cup coconut water or green tea
- 1 tbsp chia seeds
- Squeeze of lemon juice
The vitamin C duo of kiwis and green grapes makes a refreshing smoothie. Chia seeds provide an extra boost of antioxidants.
5. Berry Almond Smoothie
- 1/2 cup strawberries
- 1/2 cup raspberries
- 1/2 cup blueberries
- 1 tbsp almond butter
- 1 cup almond milk
- 1 tsp cinnamon
Mix up a berry trio with healthy fats from almond butter to fight inflammation. Top with cinnamon for extra antioxidants.
6. Pomegranate Smoothie
- 1/2 cup pomegranate juice or arils
- 1/2 medium banana
- 1/4 cup plain Greek yogurt
- 1/4 cup ice
- Squeeze of lime juice
- Mint leaves for garnish
Pomegranate juice gives this smoothie its beautiful color and powerful antioxidant benefits. Banana and yogurt create a creamy base.
Tips for making gout-fighting smoothies
Here are some helpful tips for blending up the ultimate gout smoothie:
- Use fresh or frozen fruits and vegetables for the most nutrients.
- Combine fruits high in vitamin C like oranges, strawberries, or kiwis with fruits containing anthocyanins like cherries or blueberries.
- Add anti-inflammatory spices like ginger, turmeric, or cinnamon.
- Include healthy fats from avocados, nuts, seeds, or nut butters.
- Use full-fat Greek yogurt for creaminess and probiotics.
- Add collagen peptides or bone broth for extra protein.
- Use coconut water, green tea, or nut milk for liquid bases.
- Avoid added sugars by sweetening with small amounts of honey, maple syrup, or stevia if needed.
- Blend everything together until smooth and creamy.
- Drink smoothies immediately for the best flavor and nutritional benefits.
Experiment with different ingredient combinations to come up with your own favorite gout-fighting smoothie recipes.
Potential benefits of smoothies for gout
Drinking smoothies with anti-inflammatory ingredients may help:
- Lower uric acid levels
- Reduce inflammation and pain during gout attacks
- Decrease the frequency of gout flares
- Protect joints and tissues from damage
- Provide antioxidants that combat oxidative stress
- Increase intake of micronutrients that support health
- Promote feelings of satiety and fullness
- Aid in achieving a healthy body weight
However, smoothies should be consumed in moderation as part of an overall healthy diet. Focus on fruits and vegetables low in purines and avoid adding extra sugars.
Smoothies vs. juicing for gout
Both smoothies and juices can pack in produce that helps fight gout symptoms. Here’s how they compare:
Smoothies
- Contain whole fruits and vegetables, keeping all of the fiber
- Higher in nutrients and compounds that may help lower uric acid
- Provide protein, fat, carbohydrates, and micronutrients
- Thicker, creamier texture is more filling
- Slower to digest, providing sustained energy
Juices
- Faster, easier for the body to absorb micronutrients
- Contain no fiber, only juice extracted from produce
- Lower in protein, fat, and nutrients compared to whole produce
- Less filling than smoothies
- Quick burst of energy
While both can be included in moderation in a gout diet, smoothies may be preferable for their fiber and nutrient content. But juices can provide a concentrated dose of beneficial plant compounds.
Precautions when using smoothies for gout
Smoothies can fit into a gout diet, but a few precautions apply:
- Use fruits and vegetables low in purines. Avoid ingredients like sardines in smoothies.
- Limit higher-oxalate foods like spinach, beet greens, rhubarb, almonds, and strawberries which may promote kidney stone formation.
- Avoid excessive fructose from too much fruit, honey, fruit juices or syrups, which may raise uric acid.
- Don’t rely solely on smoothies. Eat a balanced gout diet with a variety of healthy foods.
- Monitor portion sizes and avoid going overboard on higher-sugar fruits.
- Add gout medications as recommended by your doctor, not just dietary changes.
Those prone to kidney stones should be especially mindful of oxalates. Talk to your healthcare provider about any diet concerns.
The bottom line
Incorporating smoothies into your gout diet can help increase intake of beneficial fruits, vegetables, and anti-inflammatory compounds like vitamin C. Look for ingredients that fight inflammation and lower uric acid like tart cherries, citrus fruits, and spices like ginger or turmeric. Avoid purine-rich foods like meat and seafood. Smoothies provide hydration and nutrition, but shouldn’t replace medications recommended by your doctor. Work with your healthcare provider to create a balanced gout diet and lifestyle plan. With the right blend of treatments, most people with gout can manage symptoms successfully long-term.
