Gout is one of the most misunderstood and painful forms of arthritis, and millions of people around the world are affected by it. In this episode of the Health After 30 podcast, host Alana Bonnemann welcomes Spiro Koulouris, gout expert, author, and advocate, to break down the causes, symptoms, and most importantly, how diet and lifestyle changes can help manage and even prevent gout attacks.
What is Gout and Why Does It Happen?
Gout is a form of inflammatory arthritis caused by high levels of uric acid in the bloodstream, which can lead to crystal formation in the joints. This results in sudden, severe pain, swelling, and redness, often affecting the big toe but also other joints. Though often associated with overindulgence, gout can be triggered by a combination of diet, genetics, underlying health conditions, and lifestyle factors.
Key Insights from the Episode
1. Understanding the Triggers of Gout Attacks
- Foods high in purines, such as red meat, shellfish, and alcohol, can increase uric acid levels.
- Dehydration, stress, and poor sleep can also contribute to flare-ups.
- Certain medications and underlying health conditions like obesity, diabetes, and kidney disease can increase the risk of developing gout.
2. The Role of Diet in Managing Gout
- Spiro shares the best foods to eat for gout prevention, including fruits, vegetables, whole grains, and low-fat dairy products.
- Avoiding processed foods, sugary drinks, and alcohol can significantly lower uric acid levels.
- Hydration is key — drinking plenty of water helps flush out excess uric acid from the body.
3. Lifestyle Changes to Support Joint Health
- Maintaining a healthy weight can reduce pressure on joints and improve overall metabolic health.
- Regular exercise — even gentle movement like walking or swimming — can help improve circulation and support joint flexibility.
- Managing stress through mindfulness, meditation, or hobbies can also play a role in preventing flares.
FAQs: Your Gout Questions Answered
What are the first signs of gout?
Sudden, severe pain in a joint, often the big toe, along with redness, swelling, and tenderness.
What foods should you avoid with gout?
Red meat, shellfish, sugary drinks, alcohol (especially beer), and processed foods high in purines.
Can lifestyle changes really prevent gout?
Yes! Diet adjustments, proper hydration, regular exercise, and stress management can all help lower uric acid and reduce the frequency and severity of gout attacks.
Is gout only caused by diet?
No — while diet is a major factor, genetics, underlying health conditions, and medications also play a role.
Are there natural remedies for gout?
Some studies suggest that cherries, vitamin C, and certain herbs may help lower uric acid, but always consult with your doctor before adding supplements.
About Spiro Koulouris
Spiro Koulouris is a gout expert, author of Gout and You, and founder of gout-focused educational platforms that help people better understand and manage their condition. As someone who has lived with gout himself, Spiro combines scientific research with real-world experience to offer practical advice on diet, lifestyle changes, and natural remedies to prevent gout flares and support long-term health. Through his work, Spiro has helped thousands of people improve their quality of life by addressing the root causes of gout and making informed choices.
Website: https://goutandyou.com/
His LinkedIn: https://ca.linkedin.com/in/spirokoulouris
His Book: https://a.co/d/4aLAgG0