Different forms of arthritis including gout can cause varying degrees of joint pain and largely disturb daily life and activities. Prevention of arthritis and gout remains essentially vital. Particularly in patients diagnosed with arthritis and gout, diet changes can help controlling the aggravation of symptoms and reducing disease severity in the long run.
Diet recommendation to avoid arthritis and gout
- It is highly advised to take omega-3-rich foods to avoid arthritis and gout. Researches have clearly suggested that fatty acids found in omega-3 and omega-6 can significantly reduce joint inflammation by blocking inflammatory substances which cause joint swelling and pain. Clinical studies have compared the main sources of omega-3 and omega-6 found in saltwater fish (marine fish) and freshwater fish. It has been indicated that catfish provides 0.46 grams of omega-3 while 0.40 grams obtained from white seabass. However, omega-3 is heat-sensitive fatty acid therefore cooking by using high temperature such as deep fried should be avoided.
- Weight control is crucial if obese. Low-calorie diet intake is recommended with sufficient consumption of the five food groups. Daily eating of at least 400 grams of fiber-rich fruits and vegetables with optimal portion of low-calorie protein mainly obtained from plants is strongly suggested.
- Avoiding the consumption of red meat such as pork and beef.
- Fresh fruits are preferrable instead of fruit juice with high sugar.
- Drinking 8-10 glasses of water per day.
- Alcohol drinking should be avoided.
Easy and healthy menu to stay away from arthritis and gout
1) Chili paste with grilled catfish
Ingredients:
- 80 grams of dried chili
- 2 cloves of garlic
- ½ tablespoon of palm sugar
- 12 cloves of red onion
- 4 tablespoons of tamarind sauce
- 2 tablespoons of fish sauce
- grilled catfish
Cooking instruction:
- Roughly fry dried chili, red onion and garlic.
- Pestle dried chili with red onion and garlic by using mortar and pestle.
- Pestle grilled catfish in the mortar with other ingredients
- Add fish sauce, tamarind sauce and palm sugar. The taste may be adjusted accordingly to individual’s taste.
- A side dish should be fresh or boiled vegetables.
2) Tofu laab
Ingredients:
- 1 slide of white tofu
- 2 chopped scallion
- Mint leaves
- 2 tablespoons of fish sauce
- Sugar
- 1 tablespoon of ground roasted rice
- 2 chopped cloves of red onion
- 3 leaves of culantro
- Chopped fresh chili
- 3 tablespoons of lime juice
- Dried chili powder
Cooking instruction:
- Use fork to mash tofu and pan fry until it gets dry.
- Mix fried tofu with fish sauce, lime juice, sugar, chopped fresh chili, chopped red onion, chopped scallion, culantro, ground roasted rice and mint leaves.
- A side dish should be fresh vegetables.
Joint pain caused by all forms of arthritis including gout largely disrupts activities and daily tasks, resulting in impaired quality of life. Lifestyle modification and diet changes help to prevent and reduce disease severity. More importantly, if joint pain is persistent, medical attention for accurate diagnosis and effective treatment must be sought as soon as possible.
