Different forms of arthritis including gout can cause varying degrees of joint pain and most affect daily life and activities. Preventing arthritis and gout is still fundamentally important. Especially in patients diagnosed with arthritis and gout, dietary changes can help control exacerbation of symptoms and reduce the severity of the disease in the long term.

Dietary Recommendations to Avoid Arthritis and Gout

• Eat foods rich in omega-3 to avoid arthritis and gout. Studies have clearly suggested that the fatty acids found in omega-3 and omega-6 can significantly reduce arthritis by blocking the inflammatory substances that cause joint swelling and pain. Clinical studies have compared the main sources of omega-3 and omega-6 found in saltwater (marine) fish and freshwater fish. It has been shown that catfish provides 0.46 grams of omega-3 compared to 0.40 grams from white seabass. However, omega-3 is a heat-sensitive fatty acid so avoid processing using high temperatures such as deep frying.
• Weight control is very important if you are obese. A low-calorie diet should be adopted when consuming all five food groups. Encourage consumption of at least 400 grams of fiber-rich fruits and vegetables daily with optimal amounts of low-calorie protein obtained primarily from plants.
• Avoid eating red meat such as pork and beef.
• Prioritize fresh fruits instead of fruit juices that are high in sugar.
• Drink 8-10 glasses of water every day. You should avoid drinking alcohol.

Easy and Healthy Menu to Avoid Arthritis and Gout

1) Grilled catfish with chili sauce

Ingredients:

• 80 grams of dried chili
• 2 cloves of garlic
• ½ teaspoon of palm sugar
• 12 cloves of purple onion
• 4 tablespoons of tamarind sauce
• 2 tablespoons of fish sauce
• Grilled catfish

Cooking instructions:

• Saute the dried chili, purple onion and garlic until fragrant .
• Crush the dried chili with shallots and garlic using a mortar and pestle.
• Grill catfish in a mortar with other ingredients
• Add fish sauce, tamarind fish sauce and palm sugar. The flavor can be adjusted according to each person’s taste.
• Side dishes should be fresh or boiled vegetables.

2) Laab tofu

Ingredients:

• 1 piece of white tofu
• 2 chopped green onions
• Mint leaves
• 2 spoons of fish sauce Sugar
• 1 spoon of ground fried rice
• 2 chopped purple onions
• 3 cilantro leaves
• Chopped fresh chili
• 3 spoons of lime juice
• Dried chili powder

Cooking instructions:

• Use a fork to mash the tofu and fry until dry.
• Mix fried tofu with fish sauce, lime juice, sugar, chopped fresh chili, chopped purple onions, chopped green onions, cilantro, ground fried rice and mint leaves.
• Side dishes should be fresh vegetables.

Joint pain from all forms of arthritis including gout disrupts most daily activities and tasks, leading to reduced quality of life. Lifestyle modifications and dietary changes help prevent and reduce the severity of the disease. More importantly, if joint pain persists, medical attention must be sought for accurate diagnosis and effective treatment as soon as possible.

Source: https://www.bangkokhospital.com/en/content/menu-to-avoid-arthritis-and-gout