How to Eat Fish Safely on a Gout Diet

People with gout should avoid foods high in purines, natural compounds that your body metabolizes into uric acid. When your blood has too high a concentration of uric acid, it can build up in your joints, causing the swelling, inflammation, and pain characteristic of gout. Although fish should be part of a gout diet because it provides omega-3 fatty acids that can help prevent heart disease and high cholesterol, certain types of fish can exacerbate gout symptoms. If you have questions about which seafood is safe for a gout diet, talk to your doctor. Fish to Avoid Foods containing 150 to 825 milligrams of purine compounds per 100 grams are considered high-purine foods and should be avoided by people on a gout diet. A number of fish fall into this category, including anchovies, mackerel, herring, sardines, cod, haddock and trout. Canned versions of these foods are also not allowed as part of a gout diet. Canned sardines contain 480 milligrams of purines per 100 grams, and canned herring contains 378 milligrams. Fish to Include Fish that do not fall into the purine category contain a moderate amount of purine compounds, with 50 to 150 milligrams of purines per 100 grams. Examples include salmon, canned light tuna, flounder, sole and catfish. People on a gout diet can include these fish in their diet, but only in moderation. One to two total servings of high-protein foods such as fish, shellfish, poultry, lean meat, beans, and moderate-protein legumes per day are recommended for gout patients, with a single serving of fish equivalent to 2 to 3 ounces cooked. Preparation Tips It is important for a person following a gout diet to keep their intake of high-fat foods as low as possible. Excess fat can stimulate your kidneys to retain uric acid, which can cause gout symptoms to flare up. Instead of breading and frying fish, try grilling, roasting or poaching fresh fillets with minimal added monounsaturated or polyunsaturated fats like olive or canola oil. To reduce your sodium intake, season fish with herbs, spices, or freshly squeezed lime or lemon juice instead of salt or high-sodium seasoning blends. Expert Advice The Natural Resources Defense Council recommends choosing fish low in mercury when eating seafood, especially if you are a pregnant or breastfeeding woman, or if you are trying to become pregnant. Avoid ahi tuna, swordfish, orange roughy and marlin, all of which are likely to have high levels of mercury contamination. Fish like canned albacore tuna, bluefish, snapper and halibut can be eaten occasionally – between three to six times per month – but low-mercury, moderate-purine varieties like flounder, tilapia, salmon and whitefish are the best choices.