May 22 is National Gout Awareness Day.

Pop quiz: What is gout?

Is it …

1. The universal nickname for golden trout fish
2. A trendy lip-plumping serum
3. Weird Al Yankovic’s parody of the iconic 80s banger “Shout”
4. A disease caused by high levels of uric acid in the blood

The answer — unfortunately — is D.

Gout is a type of inflammatory arthritis that causes pain and swelling in the joints. It develops when high levels of uric acid build up in your blood and form sharp needle-shaped crystals, called tophi, in and around joints. Yes, it’s as painful as it sounds.

Although gout is more common in men than women, cases of gout have more than doubled among women in the past 20 years. Research is ongoing as to why this is, but we do know that certain lifestyle factors, including what you eat and drink can help manage levels of uric acid in the blood, lower the risk for flares and even stop flares from happening.

Read: What You Need to Know About Gout in Women >>

How diet affects gout

Your body makes uric acid after breaking down a chemical called purine.

Purine, which is produced in the body and also found in some foods and drinks, gets broken down into uric acid and then leaves the body in urine.

You can get gout if your body is producing too many purines and, therefore making too much uric acid, or if your kidneys are not functioning well enough to remove the uric acid — or a combination of both.

This is where your meals come in.

Foods and beverages high in purines increase the amount of uric acid in the body, which makes it harder for the body to get rid of it and increases the risk of build-up.

Foods to avoid when you have gout

As a rule, purine is highest in animal-based products and beer.

Foods and beverages to limit and/or avoid if you have gout include:

• Organ meats: Sorry, liver-and-onions lovers. Organ meats including tongue, kidneys and sweetbreads are very high in purines and should be avoided.

• Red meat: Beef, lamb and pork are high in purines, so it’s a good idea to treat meat like an occasional treat if you have gout.

• Some seafood: Certain types of seafood are higher in purines than others. Top offenders: mussels, scallops, trout, tuna, anchovies, sardines, shrimp and lobster.

• Alcohol: Drinking any type of alcohol — especially beer — increases uric acid production and slows kidney function, which can lead to a build-up and increase the risk for flares.

• Sugary food and drinks: Sugar and high-fructose corn syrup found in many different foods and beverages (soda, fruit juice, cereal, desserts, etc.) speed up the production of uric acid.

What to eat when you have gout

There are foods that can help lower uric acid, reduce inflammation and help prevent gout flares. Overall, this means eating more plant-based foods as a part of a healthy lifestyle.

Low-purine foods can include:

• Non-meat proteins like tofu

• Low-fat and nondairy products

• Lean proteins like chicken (in moderation)

• Nuts, nut butter and whole grains

Foods high in vitamin C can help decrease uric acid levels and help prevent gout attacks.

Fruits like grapefruit, oranges, pineapples, kiwifruit, strawberries and peppers are all good options that are high in vitamin C but lower in fructose.

And while we’re on the subject of fruit, tart cherries and tart cherry juice contain antioxidants that have anti-inflammatory properties and may lower the risk of gout attacks.

Dietary choices can make a difference

Your body naturally produces most of the uric acid in your blood, but what you eat and drink can play a role in managing gout flares. One recent study found eating plants emphasizing plant-based protein like legumes, nuts, seeds and whole grains lowers uric acid more than diets low in carbohydrates or unsaturated fat.

If you’re living with gout, talk to your healthcare provider about finding an eating plan that can help prevent painful flares and keep uric acid levels in check.

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