Mushrooms have long been considered a nutritious food source, rich in vitamins, minerals and antioxidants.
However, for people with gout – arthritis caused by high uric acid in the blood – choosing the right type of fungus is something to consider.
Effects of mushrooms on uric acid and gout
Purines in food, when broken down, will form uric acid. If the amount of uric acid is too high, urate crystals will deposit in the joints, causing gout pain.
Mushrooms generally contain purines at a low to moderate level. For example, shiitake mushrooms have about 50–100 mg of purines/100 g, classified as moderate purines. Eating a lot can increase the risk of uric acid buildup, but eating in moderation has little effect.
Some studies also show that shiitake mushrooms contain eritadenine and beta-glucans compounds that have anti-inflammatory effects, support cardiovascular health and can help eliminate uric acid better through the kidneys.
Which types of mushrooms should be eaten?
Oyster mushroom: Very low in purines, suitable for people with gout, and easy to prepare in stir-fried dishes and soups.
Enoki mushrooms: Also belong to the low purine group, have a slightly sweet, crispy taste, suitable for hotpot or salad.
Shiitake mushrooms: Contain medium-grade purines, should be eaten in small amounts (50–75 g/time, 1–2 times/week). When boiled and watered, the amount of purines can be reduced by up to 40%.
Fatty mushrooms, portobello mushrooms: Purine at a moderate level, can be eaten but needs to control portion size.
Advice for people with gout
Eat mushrooms in moderation, prioritizing low-purine mushrooms.
Combine mushrooms with green vegetables, fruits rich in vitamin C, or foods that help eliminate uric acid such as cherries, celery, and low-fat milk.
Drink enough water (2–3 liters/day) to help the kidneys eliminate uric acid.
Avoid eating mushrooms at the same time as other purine-rich foods such as seafood, organs, and red meat.
Mushrooms are not "enemies" of gout. If you know how to choose low-purine mushrooms and eat them in moderation, patients can still enjoy the delicious taste and nutritional benefits of mushrooms without worrying about increasing uric acid.
