1. Drink more water Changing your diet can help control chronic gout and symptoms. Start by drinking more water, as dehydration can lead to gout attacks. One study showed that men who drank 5-8 glasses of water in a 24-hour period reduced their risk of a gout attack by 40 percent. Secondly, you need to avoid sugary carbonated drinks as they can increase the risk of gout attacks. 2. Find the right recipe for you Being overweight increases the risk of gout, so adopting balanced recipes and losing weight can help control symptoms. 3. Avoid gout-triggering foods Weight loss is the most effective way to manage gout, but a low purine diet can also be beneficial for gout. Purines are found in many foods. The body can degrade purines into uric acid. Too much uric acid in the body can lead to gout. Some foods such as animal offal, sardines and anchovies are rich in purines, which can trigger gout. The good news is that many healthy foods such as peas, lentils and asparagus contain less purines. 4, eat a lot of fruit Fruits provide good, fibrous carbohydrates and other nutrients that help maintain a balanced diet and healthy weight. Moreover, fruits have very few purines. Fruits rich in vitamin C, such as oranges and oranges help prevent gout attacks. Some studies have shown that consuming cherries or cherry juice can reduce the occurrence of gout. 5. Choose the right carbohydrates If you consume low-carb or high-protein or high-fat foods, you may be consuming a lot of purines. Processed carbohydrates such as white bread and pasta made from white flour have very few purines, but they can add weight. Therefore, it is recommended to consume healthy carbohydrates with lots of fiber, such as oats, potatoes, beans and vegetables. 6, eat essential fatty acids Please try to eat foods rich in essential fatty acids, including cold-water fish such as tuna and salmon, flaxseed and other seeds, and nuts. Fatty acids help reduce the occurrence of inflammation. Use fatty acid-rich cooking oils, such as olive oil, in cooking dishes and in salads. Try to avoid or not to use any food containing trans fatty acids. Limit alcohol consumption Alcohol consumption increases the risk of gout attacks, especially if you consume more than one bottle a day, as alcoholic beverages are rich in purines. Beer seems to be more dangerous than any other alcoholic beverage because it contains yeast. However, moderate consumption of wine does not increase the risk of gout. 8, caution with caffeinated beverages Moderate coffee consumption is fine for gout patients. For regular coffee drinkers, drinking more than 4 cups a day can even reduce the risk of gout attacks. But for some patients who only occasionally drink caffeinated beverages, such beverages may increase uric acid levels in the body. 9, eat less meat Consume limited portions of chicken, pork or lean beef, at most one meal a day. These meats have fewer purines than animal offal. Other meat foods, such as broths, are also rich in purines. 10. Eat low-fat dairy products Dairy products used to be forbidden for gout sufferers because of their animal protein origin. However, they are actually low purine foods and the purines in dairy products do not seem to cause gout attacks. Low-fat milk and low-fat dairy products can even reduce the risk of gout attacks by more than 40%. During a gout attack, low-fat milk may help remove excess uric acid from the body through urination. You can’t avoid purines You don’t have to limit your intake of all purines. Some purine-rich foods do not cause gout attacks. One study found that foods that used to be considered off-limits, such as peas, lentils, mushrooms, cauliflower, spinach and chicken, may not be associated with gout attacks.