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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown

Janet Aylott

Kelly Marshall
Fitness Consultant


Dietary advice for avoiding gout attacks?

I am prone to an odd attack of gout in my left ankle every 2 - 3 years. I am aware that dehydration is a contributing factor. Shellfish also is a no go area for me. Can you recommend any specific dieting do's and dont's for weight loss and exercise that will not simultaneously raise uric acid levels please?


Our expert says...


Thanks for your question.

As you may know, being overweight can be a contributing factor to your development of gout, and losing weight can help to reduce the likelihood of future attacks. Following a calorie controlled diet and exercising regularly will help you to lose weight in a healthy and sustainable way, which may help to improve your gout attacks going forward.

In terms of your dietary choices, you should aim to follow the guidelines for a healthy diet which includes the following:

•     Eating a diet that is rich in fruit and vegetables – having at least 5 portions a day

•     Opting for wholegrain carbohydrate sources such as wholemeal bread, wholewheat pasta, wholegrain rice, quinoa and oats. These foods are full of fibre and vitamins which are important for health

•     Include lean protein sources such as chicken, turkey, quorn, low fat yogurt, low fat milk and eggs.

•     Having 3 servings of low fat calcium rich dairy foods each day, such as low fat milk and yogurt and reduced fat cheese.

•     Drinking at least 8 glasses of fluid each day, this can include plain water, tea, coffee, no added sugar fruit squash, milk and fruit juices.

As you may know certain foods contain high levels of purines which are the chemicals that are broken down into uric acid in our body. So it is recommended that you limit your intake of these foods to help prevent future gout attacks. These foods include liver, kidneys, oily fish such as sardines, anchovies, herring, mackerel and trout, seafood such as mussels and game meats.

There is a really useful page on the NHS choices website which I recommend you take a look at. It provides some great information to help you with the types of foods to avoid:


You should try to be as active as you can in your day to day life, so walk as much as you can, take the stairs instead of the lift, get off the bus a stop earlier for example. It’s great to also include some structured exercise such as swimming, cycling or going to the gym if you can. These activities will help to burn extra calories to help with your weight loss.

Just ensure when you exercise that you drink plenty of fluids to avoid dehydration, as you will need to replace the fluids you lose through sweating.

I hope this helps to get you started. If you need any further help at all please do not hesitate to get in touch.

Kind regards


Nutracheck Nutritionist

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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