Gout

Gout is a type of arthritis in which small crystals form inside and around the joints. It causes sudden attacks of severe pain and swelling.

FOODS TO EAT MORE OF

• Fruits: apples, avocados, bananas, blackberries, cherries, pineapple, raspberries, strawberries
• Vegetables: artichokes, broccoli sprouts, Brussels sprouts, cabbage, carrots, celery, celery seed, cucumber, leek, onions, turnips
• Plenty of fluids (at least 8 glasses of water daily)
• Brown rice, buckwheat
• Flax seeds, garlic, ginger, turmeric,  sauerkraut

FOODS TO AVOID OR MINIMIZE

• Meat (poultry and whitefish are okay in moderation)
• Dairy products 
• Excessive salt, refined sugar and refined flour
• Asparagus, rhubarb, spinach, tomatoes, cauliflower
• Vinegar (except apple cider vinegar)
• Caffeine
• Peanuts
• Beans & mushrooms
• Alcohol, especially red wine and beer
• Diuretics and aspirin-based drugs
• Skipping meals and crash diets

ESSENTIAL OILS 

• Basil, birch, celery seed, fennel, hyssop, lemon, nutmeg, sage, rosemary, thyme (on location, bottom of feet, massage).
  

HERBAL

• Birch, black cohosh, buchu, ​burdock root & seeds, celery seeds, chickweed, dandelion leaf, fennel seeds, garlic, ginger, gotu kola, kudzu, licorice, nutmeg, parsley, stinging nettle, turmeric, yarrow, yellow dock
• Nettle Tea Compress: Apply to sore joints (1-2 teaspoon dried herb per cup of hot water).

NATURAL

• Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food - take in the morning).
• Apple cider vinegar (add to beverages).
• A shot of Montmorency cherry juice daily. 

SUPPLEMENTS

• ​Bromelain: 500 mg every 3 hours during an attack; reduce to twice a day to help prevent future attacks.
• Cherry Fruit Extract: 1,000 mg 3 times daily following an acute attack (reduce dosage to 1,000 mg daily for maintenance).
• Nettle: 250 mg extract 3 times daily.
• Quercetin: 500 mg twice daily between meals (take with bromelain to prevent attacks).
• Vitamin C: 500 mg daily (add 500 mg every 5 days until you reach 1,000 mg twice daily - reduce if it causes diarrhea).

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Blueberry Pineapple Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Super Skin Smoothie (GF VT)

Detox Smoothie (LC GF VG VT)

Pineapple Mint Smoothie (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Sunrise Smoothie (LC GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Garlic Soup (LC GF VG VT)

Soy Chicken (LC GF KT)

Chicken Bone Broth (LC GF)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Turkey BLT with Avocado & Sprouts (LC)

Cornmeal & Pecan Crusted Fish (LC)

Quinoa Oatmeal (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

SIDES

Avocado Cilantro-Lime Rice (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Pilau Rice (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Carrots (LC GF VG VT)