Ask the RD | June
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Food limitations for gout can vary from person to person, but it is generally recommended to follow a low purine diet in order to reduce uric acid levels in the body. Purines in our foods are broken down into uric acid in our bodies. High levels of uric acid in the body, known as hyperuricemia, can lead to gout and kidney stones. For some, it may be beneficial or even necessary to limit purines in the diet.
Strive for a generally healthy diet that consists of colorful fruits and vegetables, whole grains, lean unprocessed proteins, and healthy fats to help keep painful inflammatory conditions at bay.
Low purine options include:
Chicken
Reduced fat dairy foods (especially skim milk)
Eggs
Nuts
Peanut butter
Bread, pasta, rice, and potatoes
Fruits (especially cherries)
Soups and sauces made without meat
Water, coffee, or tea to drink
For people with gout, diets rich in purines can lead to painful flareups. However, food tolerances may be unique to the individual and dependent on the quantity and frequency of food consumed. If you are overweight, some healthy weight loss can also help to reduce the symptoms associated with gout and arthritis.
High purine foods you may want to limit include:
Beer and other alcoholic beverages
Sugar sweetened beverages, sweets, and high fructose corn syrup
Meat-based sauces, soups, and gravies
Shellfish including mussels, scallops, crab, lobster, and shrimp
Fin fish such as sardines, herring, tuna, trout, haddock, and cod
Red meats including beef, lamb, pork, and bacon
Wild game including goose, veal, and venison
Organ meats such as liver, kidney, and tripe
Turkey, processed deli turkey
Oats, wheat bran, and wheat germ
Dried beans and lentils
Yeast and yeast extracts
Some vegetables such as asparagus, cauliflower, spinach, mushrooms, green peas
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Cooling starchy foods such as cooked rice, potatoes, or pasta increases the amount of resistant starch present in the food. This resistant starch is slower to digest and therefore causes less blood sugar spike, giving these foods a lower glycemic index.
Though in theory this sounds great, chilling your cooked grains and starchy veggies isn’t always practical or appealing. While chilling your grains doesn’t hurt, focus your efforts more on portion control and macronutrient balance. Try eating smaller servings of carb-heavy foods such as rice, pasta, bread, or potatoes and practice eating them with some lean protein, healthy fat, and fiber-rich non-starchy veggies. This video is helpful in learning about how to build a healthy plate.
Previous related Ask the RD posts:
What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend? (March 2024)
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Yes, whey protein powder is considered a protein supplement. However, it does not typically contain significant amounts of calcium. Though whey is a byproduct of milk, it does not retain all the calcium from the milk itself. For example, a cup of milk contains roughly 300 mg of calcium per serving, whereas a scoop of whey protein powder contains 50-150 mg of calcium per serving, depending on the particular product. I would recommend treating your whey protein powder as a great option to help you meet your protein needs, while continuing to incorporate adequate amounts of calcium-rich foods to help you meet your calcium needs.
Previous related Ask the RD posts:
What should I look for when choosing a protein powder? (May 2025)
How much protein is recommended daily? (January 2025)
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Previous related Ask the RD posts:
I’m trying to add more calcium into my diet, do you have suggestions for finding the amount of calcium in foods/food labels? (April 2025)
What are your nutritional guidelines for people living with osteoporosis? (February 2024)
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Previous related Ask the RD posts:
Where can I find resources for a pre-diabetes diet that helps keep my blood sugar in check? (October 2024)
Where can I learn about meal planning and healthy diets for individuals who are considered pre-diabetic? (December 2024)
Can you offer guidance on budget-friendly, low-sugar foods for someone at-risk or living with diabetes? (September 2024)
Is sourdough bread good for diabetics? (June 2024)
Can you give examples of lean proteins to maintain healthy blood sugar levels? (May 2024)
What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend? (March 2024)
What are your suggestions for helping people reduce cravings for high sugar and unhealthy fat foods?” and “When baking are there sweetener or non-sugar alternatives you recommend?(December 2023)
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Previous related Ask the RD posts:
What are the recommended Daily Values? (October 2024)
What are the most important areas to focus on when reading a Nutrition Facts Label? (October 2024)
Can you explain the various diets? Is there a best option? (January 2025)
What is the recommended daily caloric intake for an adult? (April 2025)
Knowing a healthy plate is half fruits and vegetables, what are appropriate servings for each? I imagine having it be mostly or all fruit is not the healthy intention. (December 2023)
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.