Is Sauerkraut Bad for Gout? (Expert Answer)

Short Answer: Sauerkraut is good for gout. Because it has probiotics and low purine content which can help lower uric acid levels, but it should be consumed in moderation due to its high sodium content.

Gout is a condition that affects your joints, particularly the big toe.

In gout, your body experiences a buildup of uric acid crystals in the joints, causing inflammation and intense pain.

This can lead to various health problems, such as recurrent gout attacks and joint damage.

One of the key factors in managing gout is diet.

What you consume can affect your uric acid levels, which can impact your gout symptoms and overall health.

To effectively manage gout, you should consume low-purine rich foods like cherries, vegetables, and whole grains and avoid high-purine rich foods like red meats, seafood, and alcohol.

Now, sauerkraut is a type of fermented cabbage.

People usually eat it as a condiment or side dish.

Sauerkraut is good for gout because it contains probiotics and has a low purine content.

However, it is also high in sodium, which should be considered if you have high blood pressure.

A typical serving size of sauerkraut (150g) can give you approximately 19.9% of your daily vitamin C needs, 16.3% of vitamin K, 13.5% of vitamin B6, and 10.6% of iron.

Vitamin C can help lower uric acid levels and probiotics may aid in excreting uric acid through the gut.

However, the sodium in sauerkraut can negatively affect those with high blood pressure.

Furthermore, sauerkraut is a fermented food and fermented foods are generally good for gout because they can help maintain a healthy gut, which is beneficial for gout sufferers.

Because, a healthy gut may help in the excretion of uric acid.

You can eat a moderate amount of sauerkraut per day safely.

More than that can cause issues due to its high sodium content.

That’s why I suggest you limit your sauerkraut intake to avoid complications related to excess sodium.

Stick to a moderate serving size to minimize the risk of increasing blood pressure.

Also, you shouldn’t eat sauerkraut in excess if you have high blood pressure to prevent exacerbating the condition.

Because the high sodium content can lead to increased blood pressure.

You can buy fresh sauerkraut in your local market or can order it online.

Always choose sauerkraut that is properly fermented with healthy bacteria.

Because properly fermented sauerkraut contains probiotics which are beneficial for gut health.

You can store them in a cool, dry place, and once opened, keep refrigerated and consume within a few weeks for the best quality.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing gout effectively.

I always recommend my gout patients to follow a gout-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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