Gout is the most common form of inflammatory arthritis and causes painful flares of pain that affect the joints throughout the body. Gout in the foot, (especially the big toe), elbow, knees, fingers, and knees are possible, but gout can occur anywhere in the body. The good news? The Mediterranean diet for gout may help reduce symptoms.
When uric acid levels in the blood reach levels too high for the body to remove, they form crystals and collect around the joints. This leads to pain, swelling, and sometimes, the formation of painful bumps (tophi) at the affected joints.
It’s a common misconception that poor diets are the cause of gout. This belief is built around the idea that foods high in purines (a chemical compound made of nitrogen and carbon) lead to excess uric acid in the body. The truth is, diet is not the main cause of gout.
Genetic predisposition, certain medications, and other health conditions are typically associated with the development of chronic gout.
Turkey is a popular meat enjoyed by many especially during the holidays. However if you have gout, you may be wondering if you can still eat turkey or if it will trigger painful gout attacks.
I used to avoid turkey completely after being diagnosed with gout, worried it would bring on flare-ups. But after doing some research, I realized that turkey can be part of a gout-friendly diet when consumed in moderation. Here’s what you need to know about eating turkey with gout.
What is Gout and What Causes It?
First, a quick overview of gout. Gout is a form of inflammatory arthritis caused by high levels of uric acid in the bloodstream. Uric acid comes from the breakdown of purines which are natural substances found in many foods.
In gout, uric acid builds up and forms needle-like crystals in the joints. This causes sudden and severe joint pain, swelling, redness, and tenderness, commonly in the big toe but also in the ankles, heels, knees, wrists and fingers.
Foods high in purines like organ meats, shellfish, and some seafood are common gout triggers. But other foods thought to be high-purine like beans and vegetables rarely cause problems.
Is Turkey a Gout Trigger Food?
So what about turkey? Turkey contains moderate amounts of purines, about 100-200mg per 100g serving. It’s not considered a high-purine food like organ meats or certain seafood.
However, the purine content isn’t low enough to ignore either. Some gout patients avoid turkey altogether, worried it will bring on a flare-up. Others enjoy turkey more freely.
The key is moderation. Having the occasional 3-4oz serving of turkey, a few times per month, is unlikely to cause problems for most gout sufferers. But going overboard with large or frequent portions is risky.
Tips for Eating Turkey With Gout
If you want to enjoy turkey without triggering a gout attack, follow these tips:
- Stick to 3-4oz portions, no more than 2-3 times per month
- Choose white meat over dark meat
- Remove the skin to reduce fat and purines
- Avoid gravy, which is high in purines – or limit to 1-2 tbsp
- Skip fried turkey or turkey in high-fat sauces
- Stay well hydrated to help flush out uric acid
- Avoid other high-purine foods on days you have turkey
- Pay attention to your body’s response
Be mindful of your own tolerance. If you feel twinges of pain after eating turkey, it may be best to avoid it. But with reasonable portions, many gout patients can eat turkey occasionally with no problems.
Health Benefits of Turkey
So why include turkey in your gout diet? For one thing, it’s delicious and versatile. But more importantly, turkey provides numerous health benefits:
High in Protein: A 3oz portion of turkey packs over 20g of protein for muscle maintenance, wound healing, and satiety.
Rich in Vitamins: Turkey provides B vitamins, selenium, zinc, phosphorus and potassium. B vitamins boost energy while selenium, zinc and potassium support immune function.
Anti-Inflammatory: Turkey contains the antioxidant amino acid cysteine which helps reduce inflammation.
Lean and Low-Fat: Skinless white turkey meat is lean with less than 2g fat per serving.
Satisfying Substitute: Turkey makes a healthier substitute for higher fat meats like beef or pork.
In moderation, turkey can be part of an overall balanced gout diet. It provides nutrition along with variety and enjoyment at mealtimes.
Safer Ways to Cook and Prepare Turkey
How you cook and prepare turkey also affects its impact on gout symptoms. Here are some tips:
- Roast, bake, grill or poach turkey instead of frying it
- Skip the breading, batter or fatty marinades
- Flavor turkey with lemon, herbs and spices instead of salt
- Avoid packaged lunchmeats and sausages with excess salt
- Make your own broth for gravy instead of canned, high-sodium varieties
- Swap turkey breast cutlets for bacon or sausage at breakfast
- Use ground turkey instead of beef in dishes like chili, meatballs and burgers
With the right preparation methods, you can enjoy the flavor of turkey while keeping gout triggers to a minimum.
Other Gout-Friendly Meat Choices
What about other meats besides turkey? Here are some good protein choices as part of a gout diet:
Lean Cuts of Beef: Like sirloin or tenderloin, in moderation. Limit to 3-4oz, 1-2x per week.
Skinless Chicken and Duck: Great poultry alternatives. Avoid fried.
Fish and Seafood: Salmon, tuna, shrimp, crab, lobster. Avoid high-purine fish like sardines.
Eggs and Dairy: Eggs, yogurt, low-fat milk and cheese are smart choices.
Plant-Based Proteins: Beans, lentils, tofu and tempeh are great meatless options.
Varying your protein sources is key for gout. Don’t eat the same high-purine foods daily. Work in different meats, seafood, eggs, dairy and plant proteins.
Foods and Drinks to Limit or Avoid with Gout
While occasional turkey can be fine, there are certain foods and drinks gout patients should steer clear of:
- Organ meats like liver or kidneys
- Game meats like venison or bacon
- Fatty cuts of beef, pork and lamb
- Fried and processed meats
- Certain seafood like sardines, anchovies, shellfish
- Sugary drinks like soda
- Alcohol, especially beer
- Packaged foods with hidden sodium
Avoiding these common triggers is key for preventing gout attacks and flare-ups.
Can I Eat Turkey on a Gout Diet? The Bottom Line
So can you have turkey if you have gout? In most cases, enjoying the occasional small serving of turkey won’t cause problems. Have 3-4oz a couple times per month, stick to white meat, and avoid gravy and fried turkey.
However, everyone’s gout triggers are different. Some patients may still experience flares from poultry. Pay attention to your own response and avoid turkey if you notice it seems to bring on attacks.
Avoid overdoing portions of any moderate-purine foods, stay hydrated, and limit other dietary gout triggers. With the right precautions, most gout sufferers don’t have to say goodbye to tasty turkey!
Sugar and High Fructose Corn Syrup
Sugary foods, including those containing high fructose corn syrup, are linked to an increased risk of gout flares. Processed, sugary foods contain fructose, which breaks down in the body and produces purines. Unfortunately, high fructose corn syrup is a popular additive in many processed snacks and drinks. Soda, juice, cereal, snack breads, sauces, and candy all frequently use high fructose corn syrup as a sweetener.
Alcohol, regardless of the type, may lead to more gout flares. Beer is especially high in purines, but any type of alcohol affects how the kidneys are able to filter out uric acid.
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There are plenty of gout-friendly alternatives that may help lower the frequency of gout flares and limit the production of uric acid. The Mediterranean diet for gout contains the following gout-friendly alternatives for popular high-purine foods.
While red meat can increase gout flares, tofu, nuts, and beans are high-protein alternatives. Poultry, like chicken and turkey, can also be OK in moderation. Poultry is not a low-purine food, but it contains less purines than red meat.
If you have gout, it doesn’t mean you have to cut out seafood entirely. Salmon is a great alternative to other types of seafood because it has lower levels of purines and is rich in omega-3s and protein. Limited amounts of Halibut, red snapper, crab, shrimp, and lobster may also have a place in a gout-friendly diet.
If you’re craving a sweet snack, citrus is a great option to prevent gout flares. Grapefruit and oranges are high in vitamin C, which may help lower uric acid levels.[1] Other fruits are typically OK for gout in moderation, including strawberries, blueberries, pineapple, and mango.
Cherry juice with no sugar added is a great beverage for people who suffer from gout. That’s because cherries may help lower levels of serum urate in the body, which reduces inflammation.[2] Coffee is also usually OK to drink in moderation if you have gout. If you’re a soda drinker, soda alternatives like flavored waters, kombucha, or tea are all refreshing, but lower in sugar and artificial sweeteners.
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Foods to Avoid For Gout
To better control gout symptoms and lower the number of flares, your doctor may recommend that you avoid the following foods. Many of these food items are not staples in the Mediterranean diet for gout, apart from some types of seafood.
This includes beef, pork, and game meat like venison and lamb. Organ meats (liver, tongue, sweet bread, heart), should also be avoided. Processed meat like hot dogs, sausage, and pepperoni are also naturally high in purines and should be limited in a gout diet.
Certain seafoods are known for their health benefits and high levels of omega-3s and protein. However, sardines, mackerel, tuna, anchovies, and certain shellfish can lead to gout flares. All of these seafoods have higher purine levels than other types of seafood.
Can You Eat Turkey with Gout? The Truth Revealed!
FAQ
Does turkey cause gout flare up?
While red meat can increase gout flares, tofu, nuts, and beans are high-protein alternatives. Poultry, like chicken and turkey, can also be OK in moderation.
What meats can you eat if you have gout?
- Chicken: A good choice because it contains moderate amounts of purines
- Turkey: Contains moderate amounts of purines
- Salmon: A good alternative to other seafood because it has lower levels of purines
- Tofu: A high-protein alternative to meat
- Nuts: A high-protein alternative to meat
- Beans: A high-protein alternative to meat
Can I eat chicken with gout?
- Chicken contains purines, which can trigger gout attacks if you eat too much.
- However, chicken has fewer purines than red meat.
- The Dietary Approaches to Stop Hypertension (DASH) diet recommends lean protein like chicken, fish, and poultry.
- You can also try eating tofu, nuts, and beans, which are high in protein and can help with gout.
How much purine is in turkey?
| ID | Name | Purine (mg)/Portion |
|---|---|---|
| 92 | Turkey meat, with skin | 137 |
| 93 | Deer meat | 96 |
| 351 | Pheasant | 132 |
| 97 | Bratwurst | 66 |
Can you eat turkey with gout?
In conclusion, generally, you can enjoy turkey with gout as long as you do so in moderation and make mindful choices. Opt for fresh cuts over processed deli meats to reduce your purine intake and minimize the risk of gout flare-ups.
What should I eat if I have gout?
Dietary choices can make a big difference in how well gout is controlled. Foods that may contribute to more gout attacks and poorer control of gout include: • Alcoholic beverages (although wine may have less impact) • Organ meats (such as liver or kidney) • Foods or drinks sweetened with high fructose corn syrup • Wild game and red meats • Certain fish and seafood, including scallops, trout, and tuna • High fat dairy products These foods can be eaten in moderation, not necessarily avoided entirely. However, some people notice that certain foods trigger attacks so limiting those foods makes sense. Foods and nutrients that tend to be well-tolerated for people with gout include: • Nuts, peanut butter • Low-fat dairy products • Coffee • Fruits (especially cherries) and vegetables • Vitamin C Finally, choosing a diet that helps maintain a healthy weight may be at least as important as avoiding or favoring certain foods.
Can gout cause turkey meat?
Turkey meat should be avoided if you suffer from gout. But, there is a detailed explanation of why the gout and turkey should not be connected. Turkey is richer in purines than chicken and duck meat. Turkey contains 150 mg of purines per 100g and as such it will contribute to the spike in uric acid and you know what’s next.
Is skinless turkey breast good for gout?
Opt for skinless turkey breast for a healthier choice. Moderation: Consume turkey in moderation. While it has moderate purine content, portion control is key to preventing excessive uric acid buildup. Hydration: Stay hydrated to help flush out excess uric acid from the body. Water is essential in managing gout.
Can you eat chicken if you have gout?
The best option to choose is good old chicken. You can consume duck meat as well. The reason is that these two types of meat are lower in purines than turkey and therefore not harmful and won’t trigger a gout attack. There are a few main things to consider. Chicken skin should be avoided as much as you can.
Are gout & Turkey related?
Gout and turkey are connected in the same way. This is the simple fact that applies to all the foods out there. Turkey is no different, obviously. When you consume it, the purines will spike and you will be at a higher risk. If you cannot avoid turkey meat and you must have it, I recommend you only one small slice.