About 3% of Americans have gout, an inflammatory form of arthritis that makes one or more joints hurt, stiff, and swell. Gout is different from osteoarthritis because it is caused by uric acid crystals building up inside your joint and stopping it from working normally.
Uric acid is a natural acid that forms when common chemical compounds called purines break down. Purines are found in lots of foods in varying amounts. Usually, excess uric acid is eliminated in your urine and feces. But sometimes, it builds up — and that’s when gout happens.
At his practice in Houston, Texas, Joshua D. Harris, MD, helps people with painful gout get rid of their symptoms by combining medical treatments with changes to their lifestyle, such as making big changes to their diet. He talks about some common foods that people with gout or who are at risk of getting it should stay away from in this post.
Gout is a common form of arthritis caused by high levels of uric acid in the blood. This leads to urate crystal formation in the joints, resulting in sudden attacks of severe joint pain, swelling, and tenderness. Diet plays a major role in gout, and certain foods like pork sausage may raise concerns for people with this condition.
In this article, we’ll take a closer look at pork sausage and gout. I’ll explain what sausages are made of, their nutritional value, purine content, and whether they should be avoided with gout You’ll also learn some sausage alternatives and get tips on enjoying sausage more safely if you have gout
What is Pork Sausage?
Pork sausage is made from ground pork meat and fat, along with various seasonings like salt, peppers, sage, fennel, and more. There are many varieties of pork sausage, including:
- Breakfast sausage
- Italian sausage
- Bratwurst
- Chorizo
- Andouille
The pork and fat ratio varies between recipes, with some sausages having a higher fat content. Pork sausage is considered a processed meat, since it undergoes salting, curing, smoking, or other processes during production.
Common forms of pork sausage include links, patties, and bulk-style sausage sold loose It can be purchased raw or precooked Pork sausage is a popular breakfast food, but also used in pastas, soups, casseroles, pizzas, and more.
Nutritional Profile of Pork Sausage
A typical 2 ounce serving of pork breakfast sausage contains about (1):
- Calories: 180
- Fat: 16g
- Saturated fat: 5g
- Cholesterol: 40mg
- Sodium: 330mg
- Protein: 6g
As you can see, sausage is high in calories, fat, and sodium Much of the fat is the unhealthy saturated kind that can raise cholesterol levels The sodium content is also concerning, as too much sodium is linked to high blood pressure and poor heart health (2).
Purines in Pork Sausage
Purines are nitrogen-containing compounds that break down into uric acid in the body. Foods high in purines include certain meats, seafood, and organ meats.
Purines in animal products such as processed meats, including sausage, bacon, and cold cuts, certain fish, and seafood can lead to higher uric acid in the body. This may trigger gout, causing urate crystals to form in the joints and tissues.
While pork sausage itself hasn’t been directly tested for purine content, it likely contains a moderate amount as a processed pork product. In one study, bacon had 61.8mg of purines per 100g, while salami had 120.4mg (3).
Sausage may be even higher than bacon due to other ingredients like seasonings. The high sodium content is also problematic, as salt intake is linked to greater risk of gout attacks.
Is Pork Sausage Bad for Gout?
For those prone to gout, pork sausage is not the best choice. The combination of moderate purines, high sodium, and saturated fat make it a food to limit or avoid altogether if you have gout.
Eating large or frequent servings of sausage or other processed meats raises your risk of recurring gout symptoms and arthritis progression.
That said, having pork sausage occasionally may be fine if your gout is well-managed through medication and lifestyle. Pay attention to your body’s response. If sausage doesn’t trigger attacks for you, a small serving a few times a month may be tolerable.
It’s ideal to get any dietary purines from natural sources like beans, spinach, mushrooms, and cauliflower. But processed meats are especially concerning, as the salts and preservatives appear to increase problems for those with gout.
Healthy Sausage Alternatives
If you love the taste of sausage but want to limit purines, sodium, and saturated fat, there are many ways to get a similar flavor profile:
-
Turkey or chicken sausage – Much lower in fat than pork varieties
-
Veggie sausage – Made from soy, beans, vegetables, and wheat gluten
-
Salmon or tuna patties – Get omega-3s and protein without the sodium
-
Portobello mushrooms – Sliced or chopped, they mimic meaty texture
-
Beans and lentils – Spiced and shaped into patties or links
-
Eggplant – Grilled or roasted slices work perfectly on a breakfast sandwich
-
Tofu – Marinated, baked, and sliced for breakfast tacos or bowls
Tips for Enjoying Sausage With Gout
If you do eat sausage, these tips can help mitigate risks:
- Choose low-sodium varieties whenever possible
- Read labels and pick a brand with the lowest saturated fat per serving
- Limit portion size to 1-2 small links or 1 ounce patty
- Avoid organ meat-based sausages like liverwurst
- Hydrate well by drinking plenty of water
- Take any prescribed gout medications to lower uric acid
- Space out high-protein foods and don’t overload at one meal
- Balance with fruits, veggies, and low-fat dairy to prevent excess purine load
It’s also wise to avoid combining multiple high purine foods at one sitting. For example, opt for sausage OR bacon, not both.
The Bottom Line
Pork sausage isn’t inherently “bad” for gout. However, it does tend to be high in compounds like purines, salt, and saturated fat that can provoke gout flares and progression. It’s smart to limit intake of processed pork meats like sausage if you’re prone to gout.
That said, enjoying the occasional small serving may be fine depending on your individual tolerances. Just be sure to take precautions like hydrating well and spacing out protein-rich foods. With some adjustments, those with gout can still savor sausage on occasion without issue.
Don’t ignore gout symptoms
Gout often accompanies other medical problems, like obesity, high blood pressure, high cholesterol, and kidney disease. These associations are so common, gout is often viewed as a “sentinel” disease, a medical condition that serves as a sort of early-warning system for other medical problems. Having joint pain or swelling evaluated early is critical for determining if you have gout and if you might be at risk for one of these other medical problems.
If you have gout symptoms, don’t ignore them. Instead, call 713-441-8393 or book an appointment online with Dr. Joshua Harris today and learn how he can help.
Red meats and organ meats
Beef and lamb both contain high levels of purine, so it’s crucial to avoid or limit these foods. Although not strictly “red” meat, you should also lower your consumption of pork and pork products.
Liver, kidneys, and other organ meats tend to have higher concentrations of purines. That also includes foods made from these organs, like liverwurst or kidney pie. You should also avoid glandular meats, like sweetbreads (pancreas) and game meats.
Some people say that seafood like lobster, sardines, shrimp, anchovies, scallops, and herring is better for you than other types of protein. Seafood can be good for you, but it’s also full of purines. Limiting these foods or eliminating them from your diet entirely can help reduce your symptoms.
Until recently, doctors recommended avoiding grain-based liquors, like beer and whiskeys. But more recently, research suggests that if you have gout, you’re better off avoiding alcohol — even wine. That’s because symptoms tend to be triggered by the ethanol in alcohol, not by the products used in fermentation.
Many sugary foods, especially those with corn syrup or other types of fructose (a sugar found in plants), raise uric acid levels. That includes beverages like sodas, energy drinks, and plenty of fruit juices. Many foods, even bread and ketchup, have a lot of fructose and other sugars, so read the labels carefully when you go grocery shopping.
Brewer’s yeast, nutritional yeast, and premade yeast supplements can increase uric acid levels and trigger gout symptoms. Avoid these products to help prevent flare-ups.
Processed foods are rampant in American diets and Western diets in general. Cookies, crackers, packaged baked goods, and processed foods like bacon and sausage increase the risks of lots of health problems, including gout. Avoiding these foods is a good idea whether you have gout or not.
Any list of “forbidden” foods can leave you feeling like there’s nothing “good” left to eat. Of course, that’s not true. There are plenty of delicious foods that are perfectly fine for people with gout, including:
- Low-fat dairy
- Fresh fruits and vegetables
- Potatoes
- Rice
- Breads
- Pasta
- Peanut butter and other nuts
The internet is an excellent resource for shopping lists and recipes that rely on low-purine foods. Just be sure any recipes or lists you use come from reputable sources.
Highly Processed Meat Danger? It’s not what you think…
FAQ
Can I eat sausages if I have gout?
Is pork ok to eat if you have gout?
What kind of meat can you eat when you have gout?
Does pork cause gout?
Pork has moderately high amounts of purines , however. Purines are compounds that produce uric acid when digested. Uric acid can build up in your joints and cause gout. Eating a lot of pork and other kinds of red meat, including organ meats like liver and kidney, increases your risk of recurrent gout attacks.
Does eating frozen meats cause gout?
Consuming frozen meats per se does not raise your chances of getting gout attacks. It is the type of meat that plays a more important role. Organ meats, game meats, and red meats, including beef, lamb, and pork, are more likely to cause an acute attack of gouty pain.
How much pork should I eat if I have gout?
The AHA recommends limiting servings of pork to 3 ounces. This is about the size of a deck of cards. Purine content per 100 g of pork. If you have gout, avoid high-purine cuts of pork and high-purine pork products. Choose cuts and pork products that have less purine and eat them in moderation. Remember that cooking method also matters.
What foods are bad for gout?
High-fructose corn syrup, found in diet drinks, bakery goods, breakfast cereals, fast foods and more. Be sure to check labels. Seafood. Shellfish, anchovies and and tuna used to be off limits for people with gout. Now the health benefits of moderate amounts of fish are thought to outweigh potential harm. 100% fruit juice.