Oats are one of the whole grains recommended by many studies in the diet for people at risk of gout.
Consuming whole grains such as oats or oatmeal can reduce the risk of gout and help better control uric acid.
The reason is that oats have low purine content, and also provide a lot of soluble beta-glucan fiber. This fiber helps improve glucose metabolism, reduce insulin resistance and support regulating purine metabolism in the body. When insulin is stable, the kidneys can excrete uric acid more effectively.
In addition, oats also help create a feeling of fullness for a long time, limiting eating too much meat or purine-rich foods - factors that increase blood uric acid.
Another important component of breakfast is yogurt or low-fat milk. Research from the Harvard Medical School shows that consuming low-fat dairy products can reduce the risk of gout by 40-50%.
The mechanism is explained as milk proteins such as casein and lactalbumin that help increase uric acid excretion through urine and reduce uric acid reuptake in the renal tubules.
Yogurt also contains probiotics, which help improve the gut microbiome - a factor that is increasingly proven to be related to purine metabolism and inflammation in gout.
Including fruit in breakfast is also an important factor. Fruits such as apples, cherries or citrus fruits are rich in vitamin C and antioxidants.
Vitamin C helps increase uric acid excretion through the kidneys and reduce the risk of urate crystal buildup.
For example, apples contain malic acid which has the ability to neutralize uric acid and support excretion through the digestive system. Some epidemiological studies also show that regular apple consumption can reduce the risk of gout attacks.
A simple but scientific breakfast can include:
Thin oatmeal porridge
1 box of low-fat yogurt
1 apple or a few cherries
1 glass of warm water or unsweetened thin lemonade
This meal is low in purines, rich in fiber, vitamins and protein that are easily absorbed, helping the kidneys work effectively in excreting uric acid.
