As the mornings get darker towards the back end of the year, many of us are looking for a more warming alternative to cold cereal to pull us out of bed - and what could be better than porridge? It is comforting, tasty, and can be tailored to practically all tastes. Whether you’re a fruit and honey kind of person or prefer a drizzle of golden syrup, there really is a recipe for all. But is porridge a good option if you suffer from gout?
What is Porridge?
Porridge has been a staple in many parts of the world for thousands of years. In fact, it is thought to date back to the Neolithic period, between 7000 and 1700 BCE! It is made by boiling crushed or chopped grains - typically oats or barley - in milk or water. Additional ingredients can then be added to make a sweet or savoury dish. Other grains that may be used to make different types of porridge include rice, corn, or buckwheat.
By all accounts, porridge on its own is considered a healthy way to start the day (or to enjoy as a snack!). Regardless of what it is made from, the porridge grains tend to be high in a soluble fibre called beta-glucan, which has been found to help lower cholesterol. Moreover, oats - the most popular ingredient for porridge in the West - also contain a number of valuable vitamins and minerals.
However, very few people are enjoying their porridge without some added ingredient. This may range from a spoonful of sugar, honey, or syrup for a hint of sweetness, to a flurry of mixed fruit or even a dollop of chocolate spread! Of course, these added toppings have the potential to take your porridge from a healthy to an unhealthy snack.
Is Porridge Good for Gout?
Gout is a common inflammatory condition caused by a build-up of uric acid in the blood. Over time, this leads to the formation of uric acid crystals in the joints causing pain, swelling, and inflammation. Gout can affect any part of the body but it is most common in the joints of the feet.
Gout flare-ups are often associated with diet - so much so that official advice recommends avoiding certain foods. This is because some foods are known to increase uric acid in the blood. This includes red meats, organ meats, high-fructose and processed foods, and even some fruits and vegetables, all of which can be high in purines - a natural compound that, when broken down, forms uric acid in the body.
But what about porridge?
Well, oats are considered to contain a moderate amount of purines (around 50-150 mg per 100 g). Of course, this isn’t as much as many other high-purine foods. Moreover, some studies indicate that plant-based foods that are high in purines are less likely to cause increased uric acid levels in the blood. Nonetheless, it is generally advised that people with gout avoid over-indulging in porridge - that is, don’t eat more than two servings per week!
And then there is the question of what toppings you are putting on your porridge. It should go without saying that heaping spoons of sugar onto your porridge is not a healthy habit - whether you have gout or not - but even some healthier-sounding additions could increase your risk of experiencing a gout attack. Unfortunately, even some fruits are high in purines and are best eaten in moderation if you want to avoid a painful flare-up!
Conclusion
So, when considering whether porridge is good for gout, it’s important to consider both the amount of porridge you eat, and what you add to the dish. To conclude, when eaten in moderation as part of a healthy, low-purine diet, porridge can be a good breakfast or snack. Taking extra precautions, such as staying hydrated and taking regular supplements, can also help to reduce your risk of a gout attack.
