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Gout and the paleo diet health nutrition-min

Gout & The Paleo Diet

A common form of arthritis, Gout is a condition which can cause a lot of pain to sufferers and can have a highly negative effect on a person’s standard of life. It can be apparent in any joints of the body but is most widely found in the toe, knee and ankle. The signs of Gout are obvious as the area may become red in appearance and can be sore to tough or feel really stiff. It may be restricted to one joint in the body or may spread to other areas; Gout is an unpleasant condition in both the way it looks and feels. It can be mild or more serious and can even lead to the most simple of tasks being an uphill struggle.

The pain of Gout may disappear of its own accord after a couple of weeks, but it can return in the same area or other parts of the body. The areas where Gout appeared can become sore and red out with the attacks of Gout and it is more likely that those who suffer from Gout will also end up with kidney stones. If an area of the body become red, hot and sore, it is likely that this is an attack of Gout and it is important to seek medical attention and treatment, so it is dealt with quickly.

It is believed that Gout is caused by high levels of sugar in the body as this leads to high levels of Uric Acid in the bloodstream. The best way to decrease these levels is to avoid food which has high levels of sugar. As with all forms of arthritis, it is important to look closely at the diet and make changes towards a healthier lifestyle in order to reduce the symptoms and prevent the Gout from becoming a major problem. It is much safer and more effective to concentrate on a healthy diet and lifestyle than to turn to strong painkillers and anti-inflammatory tablets as a way of combating the illness. These may only help for a short period of time and won’t really get to the root of the problem.

Gout and the paleo diet health nutrition-min

As the Paleo diet is one which restricts the intake of sugary foods in favour of those which are high in protein and vitamins, it is believed that it can help to prevent Gout or reduce the signs for those who already suffer from the condition. The uric acid has to be restricted and this can be achieved with a healthy choice of foods, including animal fat which has a positive effect on the body.

It is also thought that a diet which is low in carbohydrates, as can be the case with the Paleo diet, can be a much healthier option to minimise the risk of suffering from Gout and other painful diseases. Carbohydrates are high in sugar, which is the main cause of Gout and by restricting this food group; there is a good chance of minimising the likelihood of suffering from the painful illness.

A diet which is very low in sugar is the best way to reduce the chances of suffering from Gout or minimise the symptoms for those who already suffer from the condition. A combination of the right foods and daily exercise will ensure that the risks of suffering from Gout and other illnesses are kept to a minimum.

The Role of Purines in Gout and Why Paleo Helps

When it comes to understanding Gout, one key term you’ll often come across is “purines.” These are naturally occurring compounds found in many foods, especially in organ meats, red meat, seafood, and alcohol (particularly beer). When the body breaks down purines, it produces uric acid — and when uric acid levels become too high, they can crystallise in joints, triggering painful Gout attacks.

However, it’s not as simple as just cutting out purine-rich foods. Studies have shown that the type of purines and the food matrix they come from matters. For instance, purines from vegetables don’t appear to increase the risk of Gout, while purines from processed meats and sugary beverages do. A Paleo diet naturally eliminates processed and refined foods, which means that while some natural purines remain, the diet tends to support better uric acid control overall.

Foods to Emphasise and Avoid on a Paleo Approach to Gout

To effectively manage Gout on a Paleo diet, it’s worth looking at specific food categories. Here’s a breakdown of what to include and what to limit:

Foods to Emphasise:

  • Leafy greens and non-starchy vegetables: These provide fibre and essential micronutrients without increasing uric acid.
  • Low-fructose fruits: Berries, especially cherries, are known for their anti-inflammatory and uric acid-lowering effects.
  • Pasture-raised meats and eggs: These provide essential proteins without the inflammatory additives found in processed meats.
  • Bone broth and collagen: These support joint health and are naturally low in purines.
  • Hydrating fluids: Staying well-hydrated helps the kidneys flush uric acid more effectively.

Foods to Avoid or Limit:

  • Organ meats: While nutrient-dense, they are very high in purines and best kept occasional for Gout sufferers.
  • Alcohol: Beer in particular is a major Gout trigger due to its purine content and effect on uric acid metabolism.
  • Fruit juices and sweetened drinks: Even natural juices are high in fructose, which is linked to elevated uric acid levels.
  • Refined carbs: These are not part of a true Paleo diet, but it’s worth reiterating — grains and sugar-laden products significantly increase inflammation and Gout risk.

Cherries and Other Natural Remedies for Gout

Cherries have gained attention in recent years for their potential to reduce Gout flare-ups. Studies suggest that consuming tart cherry juice or fresh cherries may help lower serum uric acid and reduce inflammation in the joints. This makes them a fantastic fruit to include on a Paleo plan aimed at managing Gout.

Other beneficial foods and supplements include:

  • Magnesium: Often deficient in modern diets, magnesium may help reduce Gout symptoms by calming inflammation and supporting kidney health.
  • Omega-3 fatty acids: Found in wild-caught fish, these fats are anti-inflammatory and support joint health.
  • Vitamin C: This vitamin can help lower uric acid levels when consumed in natural, whole food form like berries and capsicum.

Movement, Hydration and Lifestyle Matter Too

Diet is just one piece of the Gout puzzle. Lifestyle plays a huge role in preventing flare-ups and reducing their severity. Staying physically active helps regulate metabolism and circulation, which supports the clearance of uric acid. If you lead a sedentary lifestyle, blood flow can be sluggish, which may worsen joint inflammation.

Hydration is equally important. Aim to drink at least 2 litres of water daily, more if you’re active or live in a warm climate. Sufficient hydration helps your kidneys flush out uric acid, making it less likely to accumulate and crystallise.

Finally, aim to maintain a healthy weight. Carrying excess body fat can increase systemic inflammation and pressure on the joints, making Gout symptoms worse. The Paleo lifestyle, which focuses on nutrient density, whole foods, and steady energy levels, is an excellent framework for achieving and maintaining a healthy body composition.

Why Medication Alone Isn’t Enough

While medications like allopurinol or colchicine are often prescribed for managing Gout, they should not be seen as a long-term fix without lifestyle change. These medications may reduce pain or suppress uric acid production, but they don’t address the underlying dietary and metabolic imbalances that often cause the condition in the first place.

By using the Paleo diet as a foundation, many people find they can reduce or even eliminate their reliance on these drugs — especially when combined with consistent lifestyle changes like stress management, regular movement and improved sleep hygiene.

Monitoring Progress: When to Test Uric Acid

If you’ve started making changes to your diet and lifestyle to reduce Gout symptoms, it’s worth tracking your uric acid levels over time. Your doctor can order a simple blood test to assess serum urate. Ideally, levels should be under 0.36 mmol/L (or 6 mg/dL). If your levels remain high despite dietary improvements, further investigation or targeted supplementation may be necessary.

The Takeaway

Gout is a painful condition, but one that can often be dramatically improved — or even prevented — with smart nutritional and lifestyle strategies. A Paleo framework supports low sugar intake, minimal processed foods, and whole nutrient-dense meals that are ideal for managing uric acid levels and reducing inflammation.

If you’ve experienced Gout in the past or are currently managing it, know that relief may be closer than you think. With consistent changes in your approach to food, movement and hydration, long-term relief is not only possible but highly likely.

Have you found success managing Gout through Paleo? Share your experience in the comments below — your insights might help someone else find their way out of pain.

Nightshades and paleo diet alkaloids inflammation sensitivity-min

Nightshades and Paleo

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Perhaps you avoid nightshades yourself, or have noticed a lot of people do?  Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant.  The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne.   Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade.  Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism.  Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation.  Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial.  Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you.  If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Hidden Sources of Nightshades You Might Be Overlooking

If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.

Watch for these often-overlooked ingredients:

  • Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
  • Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
  • Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
  • Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.

Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.

Nightshades and Autoimmune Protocols (AIP)

The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.

For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.

How Alkaloids Affect the Gut and Joints

There are several alkaloids of concern when it comes to nightshade intolerance:

  • Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
  • Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
  • Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.

These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.

Common Symptoms of Nightshade Sensitivity

If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:

  • Persistent joint pain or stiffness, particularly in the morning
  • Digestive discomfort, bloating or cramping after meals
  • Skin flare-ups, such as eczema or acne
  • Fatigue or brain fog that’s hard to explain
  • Heartburn or reflux following spicy or tomato-rich meals

Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.

Substituting Nightshades in Paleo Cooking

One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:

  • Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
  • Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
  • Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
  • Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.

Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.

Reintroducing Nightshades Safely

If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.

Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.

Listen to Your Body

As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.

If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.

Do you eat Nightshades?  Do you have a sensitivity to them?

Nightshades and paleo diet alkaloids inflammation sensitivity-min