Gout Diet

The Gout Diet is a targeted, low-purine nutrition plan designed to lower the risk of recurrent attacks by managing uric acid levels and reducing systemic inflammation. This comprehensive program emphasizes low-purine proteins, abundant vegetables, and high-fiber foods while strictly adhering to gluten-free and sugar-free principles to minimize inflammatory triggers. By incorporating specific therapeutic foods—such as cherries for their potent antioxidants and low-fat dairy and soy products to help lower blood uric acid—this plan actively supports your body's metabolic health. These dietary strategies connect directly to insights from your PlexusDx report, supporting genes like XDH, which regulates the conversion of purines to uric acid, inflammation-modulating genes like IL1A, and antioxidant defenders like GPX1 that help neutralize cellular stress.

This program is built on evidence that limiting purine-rich foods and added sugars can significantly reduce the uric acid spikes that precipitate gout, while increasing fiber and vitamin C supports kidney function and resolves inflammation. The following recommendations are designed to optimize these protective pathways:

Limit purine-rich meats: Restrict red meats and certain seafood to a few times a week to prevent uric acid accumulation.
Prioritize safe proteins: Focus on chicken breast, tofu, and chickpeas, which provide essential protein without raising uric acid levels.
Increase fiber intake: Aim for over 30 grams of fiber daily from vegetables, nuts, and legumes to stimulate gut production of anti-inflammatory short-chain fatty acids.
Eat cherries regularly: Include cherries in your routine to leverage their anthocyanins, which are shown to lower uric acid and reduce inflammation.
Boost Vitamin C: Consume low-fructose citrus fruits like grapefruit, oranges, lemons, and limes to assist kidneys in excreting uric acid.
Include specific dairy and soy: Integrate low-fat dairy (like cottage cheese) and soy products to naturally help lower blood uric acid levels.
Avoid added sugars: Stick to this sugar-free plan by avoiding sweetened beverages and high-fructose foods that can trigger attacks.

Ready to get started? Click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust a meal to better fit your preferences or specific restrictions, follow this easy "Swap" flow:

Locate the meal you want to change on your planner.
Click the three dots in the corner of the meal card.
Select "Swap recipe" from the menu.
Choose "Swap" for just that meal or "Swap all" to replace it for the week.
Keep clicking "Swap" to browse alternatives until you find one that matches your specific needs (like gluten-free, dairy-free, or egg-free options).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

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Diets & Meal Plans