I have a couple friends that have gout and one of those also has diabetes. It can be very difficult to deal with multiple problems at the same time. Increasing your omega-3 (reducing your omega-6/3 ratio) will help with both of these problems because inflammation is an underlying problem with both of them. However, the best source of omega-3 is seafood and with gout, a diet high in seafood and other sources of protein can be detrimental. Seafood may still be a better protein source than many of the other possible choices such as red meat, but in general, for gout sufferers, it is best to keep meat and seafood intake relatively low.
Fresh fruit and veggies are the mainstay of diet recommendations for gout sufferers, especially the leafy green veggies like kale and chard. Studies have a shown diets that which produce an alkaline urine will help eliminate uric acid in urine and help reduce the buildup in tissues that causes the pain. Legumes are a good source of protein and many of them have very good ratio of omega-6/3. Dairy in general is not good for people with gout, however, the best options in the dairy category are yogurt and sour cream which do help generate alkaline urine.
Flax is the best source of omega-3 in the plant world and can help reduce the 6/3 ratio, but the best way to reduce your 6/3 ratio is to reduce your intake of omega-6. That is almost impossible if your diet is made up of processed foods unless you are a chemist and know how much omega-6 is in each of those ingredients they put in fine print–even then you don’t know how much of each ingredient is in it. Fast foods are even worse!
That is where my book can help. It provides tables of the omega-6 and omega-3 in basic foods in various categories. I was very surprised to find that many of the foods that are touted as being “healthy” are very high in omega-6. It is not that these foods are “bad” but I do keep my intake of them much lower now.
I have changed my diet some since I wrote the Oil Change Diet. I have cut back even more on my intake of starch after learning that much of the inflammation in my type of arthritis comes from a gut microbe called Klebsiella pneumonia that feeds on starch. Reducing the starch in my diet has helped reduce my arthritis pain even more. Also, all carbs, especially refined carbs and sugar increase inflammation by free radical production. That is why it is best to get the carbs in your diet from whole fruits and veggies so that you get plenty of anti-oxidants along with the carbs.