Is Eating Ham Bad for Gout?

Gout is an increasingly common form of arthritis caused by high levels of uric acid in the blood. This painful condition often affects the big toe, but can impact other joints as well. For those living with gout, certain foods like ham can trigger painful gout attacks. But is ham always off limits with gout? Let’s take a closer look.

What is Gout?

Gout results from hyperuricemia, meaning high uric acid levels in the blood Uric acid is a waste product created when the body breaks down purines Purines are natural substances found in some foods.

With gout, uric acid builds up and forms needle-like crystals in the joints. This causes sudden and severe joint pain, redness, warmth, and swelling – often called a gout attack or flare. Attacks frequently occur in the big toe, but any joint can be affected.

If left uncontrolled gout can cause permanent joint damage and deformity. Luckily, gout is treatable with medication and lifestyle changes. Avoiding trigger foods and maintaining healthy uric acid levels are keys to gout management.

Which Foods are Linked to Gout?

Certain foods are associated with increased gout risk as they contain moderate to high levels of purines. Foods to limit with gout include:

• Organ meats like liver and kidneys
• Red meats like beef, pork, and lamb
• Fatty fish like salmon, mackerel, sardines
• Shellfish including shrimp, crab, lobster
• High fat foods
• Sugary drinks and sodas
• Alcohol, especially beer and hard liquor

So where does ham fall when it comes to gout triggers? Let’s take a closer look at this popular meat.

Can You Eat Ham with Gout?

Ham is a processed meat made from pork. Like other meats, it contains purines that can increase uric acid when consumed in excess. But small portions of lean ham may be fine for some people with gout.

There are a few factors to consider when deciding if ham is okay for your gout diet:

Type of Ham

• Fresh ham like pork leg is considered red meat. It’s higher in purines than cured or processed ham.

• Cured ham like Virginia honey-baked, and Smithfield contain sodium nitrite. This preservative may increase gout risk.

• Processed ham such as ham lunchmeat is considered safest for gout. Still, even these have some purines.

Serving Size

Eating a large serving of ham could trigger a gout attack. A 3-ounce portion a few times per week is often well-tolerated.

Preparation Method

Fried or deep-fried ham is not ideal as it’s higher in fat and calories. Opt for lean baked ham when possible.

Your Personal Tolerance

Some people with gout handle ham without issues. Others find even a small serving can quickly bring on joint pain and swelling.

Track your response each time you eat ham to learn your limits. Keeping a gout food diary can help identify your personal triggers.

7 Healthier Ways to Enjoy Ham with Gout

While fresh ham and large servings are risky, you can likely enjoy ham in moderation if it doesn’t seem to worsen your gout. Here are some tips for eating ham safely:

• Opt for boiled, roasted or baked ham rather than fried.
• Choose lower-fat options like 96% lean Black Forest ham lunchmeat.
• Limit portion sizes to 2-3 ounces at most. Spread out over sandwiches or salad.
• Combine ham with lower-purine foods like cheese, veggies, or fruit.
• Avoid rich sauces and gravies on your ham.
• Drink plenty of water to help flush uric acid from the body.
• Take your gout medication as prescribed to prevent attacks.

Being mindful of serving sizes, fat content, and how ham affects you is key. This allows you to enjoy ham while keeping gout in check.

Other Low-Purine Meat Alternatives

If ham seems to trigger gout flares, you have options. Some low-purine meats you can still enjoy in moderation include:

• Skinless chicken or turkey breast
• Lean cuts of beef like sirloin or tenderloin
• Pork tenderloin
• Lean veal or buffalo
• Eggs
• Peanut butter
• Tofu and soy meat substitutes

Varying your protein sources is wise to prevent overdoing it on purines. Pairing meat with veggies, whole grains, beans or nuts is also beneficial for gout.

The Takeaway on Ham and Gout

Ham, like other meats, contains purines that can raise uric acid. While fresh and large servings are most likely to trigger gout attacks, processed ham in moderation may be tolerated.

Pay attention to serving sizes, preparation methods and your personal response. Limit ham at first while monitoring uric acid levels and gout symptoms. If ham isn’t a clear trigger, enjoying 2-3 ounces a few times weekly is reasonable for most with gout. Combining it with lower purine foods can allow you to still enjoy ham’s great taste without derailing your gout management.