Can a healthy vegetable like beets actually trigger gout symptoms?

Gout is a painful form of arthritis caused by high levels of uric acid in the blood, which leads to sharp crystals forming in the joints. Certain foods, especially those high in purines, can raise uric acid levels and increase the risk of a gout attack.

Beets are known for their many health benefits, including improved blood flow and lower blood pressure. However, they also contain compounds that may raise concerns for gout patients, particularly those with kidney issues or a history of kidney stones.

This article breaks down how beets affect uric acid levels and what that means for people trying to prevent future gout attacks.

Gout is a type of arthritis that causes sudden, intense pain, often in the joints of the feet or hands. It’s triggered when uric acid builds up in the blood and forms sharp crystals in the joints.

Gout symptoms usually start with swelling, redness, and severe pain in a joint, most often the big toe. These flare-ups, or gout attacks, happen when the uric acid level in the blood becomes too high. Uric acid is a waste product formed when the body breaks down purines, which are found in certain foods and drinks.

Crystals from excess uric acid collect in the joints and cause pain, inflammation, and stiffness. If not managed, gout can lead to joint damage and more frequent attacks.

What you eat can raise or lower your risk of a gout attack. Diets high in purine-rich foods like red meat, organ meats, and high fructose corn syrup can lead to more uric acid in the body. These high-purine foods can raise uric acid and trigger gout attacks. In some cases, high uric acid may also contribute to uric acid kidney stones.

Switching to a gout diet that includes low-purine foods, complex carbohydrates, and antioxidant-rich foods like citrus fruits, whole grains, and green tea can help reduce uric acid levels. Maintaining a healthy weight and avoiding added sugars also lowers the risk of future gout attacks.

Beets are often seen as a superfood with many health benefits, but some gout patients may worry about their effect on uric acid levels. While beets are low in purines, they contain other compounds that could raise questions for people with gout or kidney issues.

Beets offer a wide range of nutrients that support overall health and may benefit people with gout when eaten in moderation. Here’s a quick look at what makes beets a nutritious addition to your diet:

• Provide antioxidants that help fight inflammation and protect cells from damage.

• Contain vitamin C, a nutrient linked in studies to immune support and uric acid balance.

• Offer dietary fiber, which supports digestion and may help maintain a healthy weight.

• Supply dietary nitrate, which converts to nitric oxide, to relax blood vessels and improve blood flow and blood pressure.

• Contain low levels of purines, making them less likely to raise uric acid levels compared to purine-rich foods.

Beets contain moderate amounts of oxalates, which may be a concern for people prone to kidney stones, especially in people who already have kidney issues. While this doesn't mean beets directly cause gout attacks, the increased risk of kidney strain is worth noting.

There is still limited research on how oxalates in beets directly affect gout symptoms. For gout patients with a history of kidney stones or food sensitivities, it may be safer to eat beets in small amounts and track how they feel afterward.

Beets provide a range of nutrients that contribute to overall health and may complement a gout‑friendly diet. Here are some of the top health benefits of adding beets to your diet:

• Support heart health by promoting better circulation and helping lower blood pressure.

• Provide natural compounds that may offer mild anti-inflammatory effects and support joint comfort.

• Increase antioxidant intake to help protect the body from cell damage.

• Contribute to immune function with nutrients that support overall wellness, especially in people with chronic conditions.

• Aid in maintaining a healthy weight through their fiber content and potential anti-inflammatory properties.

Beets can still be part of a gout-friendly diet if you take the right approach. Controlling portion sizes and pairing beets with low-purine, anti-inflammatory foods help balance your diet and reduce the risk of gout attacks.

Eating moderate amounts of beets can give you their health benefits without increasing uric acid too much. Avoid overloading your diet with beet juice or large servings if you're prone to kidney stones or gout flares.

Balance is important. Pair beets with low-fat dairy products, lean meats, and whole grains to support uric acid control. Focus on variety and include other antioxidant-rich foods like green tea, citrus fruits, and dark chocolate.

Preparing beets the right way can help you enjoy their benefits while reducing possible risks tied to gout or kidney stones. Try these simple cooking tips to keep your meals both healthy and gout-friendly:

• Boil beets to help reduce oxalate levels, though more research is needed on its impact on kidney stone risk.

• Avoid added sugars and high-fat ingredients that can raise uric acid levels and lead to excess weight.

• Season beets naturally with herbs, citrus juice, or vinegar instead of using heavy or processed sauces.

• Watch your portions and pair beets with low-purine foods to keep your diet balanced.

• Prepare and store beets ahead of time for quick, easy meals that fit a gout-friendly plan.

Pay attention to how your body reacts after eating beets. Some people may notice changes in their gout symptoms or discomfort in the joints. Keeping a food journal can help identify possible triggers.

If you’re unsure how beets affect your gout, talk to a healthcare provider. Personalized advice can help you make safe dietary changes and avoid foods that increase your uric acid level or worsen inflammation.

Even with a careful diet, many people need extra help managing their uric acid levels. Supplements can be used by some individuals to support joint comfort as part of diet and lifestyle changes.

Alerna Kidney Health’s Uric Acid Support supplement is formulated to support healthy uric acid levels and joint comfort when used alongside a balanced diet. It contains anti-inflammatory ingredients like tart cherry, Quercetin, and turmeric, which are known to reduce pain and support a healthy response to gout attacks.

These ingredients also promote better blood flow, fight oxidative stress, and support kidney health. When used along with a balanced gout diet and other dietary changes, the supplement is formulated to support uric acid balance and joint comfort, and it is to be used alongside diet and lifestyle changes.

Click here to learn more about Alerna's Uric Acid Supplements to support your joint health and overall well-being!

Beets are low in purines and provide many health benefits, such as increased blood flow and lower blood pressure. However, their oxalate content may be a concern for gout patients, especially those with a history of kidney stones.

To enjoy the benefits of beets without increasing the risk of a gout attack, eat them in moderation and combine them with low-purine, anti-inflammatory foods.

Managing uric acid levels also requires smart dietary changes and consistent support. Using Alerna Kidney Health’s Uric Acid Support supplement may help support joint comfort and healthy uric acid levels when used as part of a wellness plan.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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3. Zhang, Y., Chen, C., Choi, H., Chaisson, C., Hunter, D., Niu, J., & Neogi, T. (2012). Purine-rich foods intake and recurrent gout attacks. Annals of the rheumatic diseases, 71(9), 1448–1453. https://doi.org/10.1136/annrheumdis-2011-201215