Summer is finally in full swing (though someone may have forgotten to tell the weather. The time is upon us to enjoy barbecues with friends and family, indulge in a few too many drinks in the local beer garden, and relish in the sweet produce that the summer months bring us. Strawberries and cream, a berry-filled Pimm’s or a frozen berry smoothie, anyone? All this sounds great, but should people with gout think twice before filling up on summer berries?
In this article, we’ll be taking a closer look at these sweet, juicy fruits and answering the question: Are berries good for gout?
What are Summer Berries?
In the UK, we’re lucky to grow delicious produce all year round. While the summer months may be associated with root vegetables and Brussels sprouts, the summer months tend to give us sweeter options - perfect for adding to a refreshing drink or enjoying with a cooling bowl of yoghurt. Perhaps the most famous among the UK’s summer fruits are our berries.
Summer berries typically refers to popular choices like strawberries, raspberries, blackberries, blueberries, and blackcurrants. Of course, there are a number of lesser-known options, including loganberries, bilberries, and boysenberries. But what they all have in common is that they grace bushes and trees with their presence during the warmer months of the year.
We may have been raised on the assumption that berries are a healthy snack (certainly healthier than chocolate or crisps!), but is this equally true for gout sufferers? Let’s find out.
Are Berries Good for Gout?
Berries are chocked full of nutrients and are a great source of antioxidants, like vitamin C, which helps to protect cells from free radiclas and keep them healthy. But some evidence suggests that some berries may also be beneficial for gout.
Berries and a Gout-Friendly Diet
If you have been diagnosed with gout, your doctor has likely explained to you the importance of diet in preventing flare-ups and gout attacks. That’s because some foods contain high levels of purines - natural molecules that can lead to heightened uric acid levels in the blood. When this happens, this excess uric acid can begin to form sharp crystals in the joints, resulting in severe pain, swelling, and debilitation.
An obvious healthy approach is to replace unhealthy, purine-rich snacks with healthy fruits. However, it can be difficult to know exactly which fruits are “gout-friendly”. Many fruits, like apples, pears, and mangoes, are high in fructose - an ingredient best avoided if you have gout. Thankfully, many berries are low in this ingredient.
So, let’s take a look at the gout-friendly credentials of some of our favourite berries!
Strawberries: Strawberries are a great source of vitamin C - one of the main antioxidants. Some research suggests that vitamin C can be useful in preventing gout! What’s more, strawberries are, on average, around 90% water - and hydration is key for preventing gout attacks!
Blackberries: Blackberries were once nicknamed got “gout berry” - thankfully not because they cause the condition! In fact, blackberries (like cherries) are rich in flavonoids, including anthocyanins, a powerful antioxidant.
Blueberries: Again, blueberries are rich in a number of antioxidants. Moreover, some evidence indicates that blueberry consumption may help to lower blood uric acid levels!
Raspberries: Like blackberries, raspberries also contain high levels of anthocyanins. Furthermore, raspberries (like paracetamol and ibuprofen) have been shown to inhibit the production of COX-I and COX-2 enzymes, which may result in a reduction of pain and inflammation!
Conclusion
As you can see, many berries can be an extremely good option for a gout-friendly snack - particularly in the summer months! So, maybe it’s time to start taking advantage of the summer spoils and incorporate some berry-centric foods and drinks into your gout-friendly diet!
