Does Bacon Cause Gout Flare-Ups?

Gout is a form of inflammatory arthritis caused by excess uric acid building up in the bloodstream. This uric acid can crystallize and deposit in joints, leading to sudden attacks of severe pain and swelling. Diet plays a major role in gout, as certain foods can either trigger or help prevent gout flares. One food often blamed for exacerbating gout is bacon. But is this reputation deserved?

Below we will analyze the potential link between bacon and gout flares. We’ll look at the nutritional profile of bacon, how it affects uric acid levels, other risk factors, and if a bit of bacon in moderation is allowable for those prone to gout attacks.

What Exactly Is Bacon?

Bacon refers to pork belly that has been cured smoked and sliced. It’s made from the fatty underside of a pig and contains streaks of fat and lean meat. In addition to curing and smoking, most commercial bacons contain added preservatives like salt, sugar, sodium nitrate, and sodium nitrite. These ingredients help stabilize color and extend shelf life.

Nutritionally, bacon is high in saturated fat, sodium, and cholesterol. A single slice contains around 36 calories, 3g fat (1g saturated), 170mg sodium, and 0g fiber. The majority of bacon’s calories (84%) come from fat.

What Is Gout and What Causes It?

Gout results from hyperuricemia which refers to high levels of uric acid in the blood. Uric acid is a waste product generated when purines are broken down in the body. Purines are nitrogen-containing compounds found naturally in some foods.

In gout, uric acid accumulates and crystallizes in joints, tendons, and surrounding tissues. This leads to inflammation, intense pain, swelling, and redness in affected areas.

Purine-rich foods, kidney problems, obesity, genetics, and certain medications can all contribute to hyperuricemia and increase gout risk.

How Might Bacon Impact Gout?

There are a few ways in which eating bacon may potentially trigger gout flares:

High Purine Content

Bacon contains moderate levels of purines. Intake of high-purine foods is the most proven dietary risk factor for symptomatic gout. Purine-rich foods boost uric acid production.

High Sodium

Bacon is very high in sodium, with a single slice providing 170mg, or 6% of the daily limit. High sodium intake is linked to increased uric acid levels and gout risk. Sodium also promotes fluid retention, which can worsen swelling during flares.

Nitrates/Nitrites

These bacon-curing preservatives may contribute to gout flares by slowing digestion and intestinal transit time Slowed digestion allows more time for purines to be released and absorbed,

Saturated Fat

Diets high in saturated fat and cholesterol have been associated with higher serum uric acid levels and increased gout risk. The saturated fat in bacon may promote gout flares.

Weight Gain

The calories, fat, and sodium in bacon can lead to weight gain in excess, which also raises gout risk. Obesity is a primary risk factor for gout.

So while no direct causation has been proven, these aspects of bacon point to it as a potential gout trigger food for those prone to flare-ups.

Does the Type or Cut of Bacon Matter for Gout?

Most research looks at bacon as a whole rather than differentiating by cut or type. However, some key differences exist:

• Turkey bacon has marginally less saturated fat than pork bacon.
• Uncured bacon lacks added nitrates/nitrites that may influence gout risk.
• Center-cut bacon has a better fat-to-lean meat ratio than regular bacon slices.
• Organic, grass-fed varieties are lower in potentially harmful substances.

So while most bacon poses gout risks, some types may be marginally better choices if consumed in moderation. But dietary changes should focus on wholesome, low-purine choices first and foremost.

Other Dietary Causes of Gout Flares

While bacon may contribute to gout flares, many other foods play a role, including:

• Organ meats like liver and kidneys
• Oily, fatty fish
• Shellfish
• Sugary drinks
• Beer and liquor
• Processed meats
• Refined carbs
• Full-fat dairy

The best approach is limiting high-purine foods, staying hydrated, achieving a healthy weight, and avoiding triggering substances consistently, rather than singling out bacon specifically. An overall healthy, balanced, anti-inflammatory diet is key for gout management.

Can You Eat Bacon in Moderation if You Have Gout?

Moderation means different things to different people. But generally, consuming no more than 2-3 servings of bacon per week would be considered moderate intake.

In moderation, bacon as an occasional treat may be tolerable for some people with gout depending on the individual and other dietary factors. However, it’s important to be cautious, as even small amounts can trigger flares in those highly sensitive.

It’s also vital to avoid overdoing it on bacon-heavy dishes like bacon cheeseburgers, BLTs, carbonara pasta, etc. that pile on multiple potential gout triggers.

When experimenting with moderate bacon intake, keep a food diary. Note any resulting symptoms to determine your personal tolerance level. Always consult your doctor about diet management for your specific case.

Healthier Alternatives to Bacon for a Gout-Friendly Diet

If you love the smoky, salty, crispy flavor of bacon but want to minimize gout flares, consider these lower-risk alternatives:

Turkey or Chicken Bacon

While not risk-free, swapping in poultry bacon eliminates the higher purine levels of pork. Look for uncured, no-nitrate products.

Eggplant or Coconut “Bacon”

For vegetarian or vegan options, slices of eggplant or coconut can be seasoned and baked to mimic bacon taste and texture.

Baked Tofu or Tempeh

Marinated and baked firm tofu or tempeh seasoned with smoked paprika, liquid smoke, maple, and pepper packs an umami punch.

Salmon or Mushrooms

Smoked salmon and roasted marinated mushrooms can both provide rich, savory flavor to a BLT, salad, breakfast dish or sandwich in place of bacon.

Limit Portion Sizes

If you do indulge in actual bacon occasionally, always keep portions small by making it one component of a meal rather than the star.

Preventing Gout Flares Through Diet and Lifestyle

While potential trigger foods should be limited, the following can help reduce gout occurrences:

• Staying well-hydrated with water daily
• Maintaining a healthy body weight
• Exercising regularly
• Avoiding excessive alcohol
• Including cherries, berries, apples, and citrus fruits often
• Choosing whole grains, beans, nuts, seeds, vegetables, and lean proteins
• Discussing uric acid-lowering medications with your doctor if flares persist

Gout management requires multifaceted, long-term lifestyle habits. But with diligence, gout flares can often be reduced in frequency and severity.

The Bottom Line

Bacon contains several characteristics like purines, sodium, and saturated fat that may boost uric acid production and pose risks for those prone to gout. However, given the lack of concrete evidence, individuals have to weigh their own tolerance levels. In limited amounts, bacon may be tolerable for some gout sufferers within an overall healthy diet. But those highly susceptible should steer clear of bacon and other known trigger foods.

For bacon lovers with gout, the best option is choosing turkey or chicken bacon in moderation while emphasizing wholesome, plant-based dietary patterns. Your doctor can advise on diet changes to best prevent painful gout occurrences. With mindful eating habits, individuals with gout can often enjoy favorite foods like bacon occasionally without issue.