Hey Gout Gourmet Fam,

Last month I spent four unforgettable weeks wandering London’s winding streets—from Camden Market’s kebab stalls to Shoreditch’s curry houses and classic fish-and-chips shops. I indulged in all my nostalgia-triggering fast foods without a single flare. The secret? Averaging 7–8 000 steps daily (often spiking past 10 000) and staying well-hydrated. I even unintentionally cut back on caffeine—and though it wasn’t planned, it didn’t hurt. Nearly a month after returning home, I’ve yet to feel that familiar tingle. I can’t claim this is a one-size-fits-all “healthy heart” blueprint, but it’s clear: physical activity and hydration are every bit as important—if not more so—than restrictive diets. Take from this what you will; for someone whose flares began in my teens, this painless tale proves the fight is far from over.

— Eric, fellow gout survivor & your gut-health guide

Weekly Gout-Friendly Recipe: Korean-Style Chicken & Kimchi Bowl

Purine Level: Low (≈ 30 mg per serving)
Prep Time: 10 min | Serves: 2

Ingredients

  • 200 g shredded boiled chicken

  • ½ cup kimchi (unsweetened)

  • 1 cup cooked brown rice

  • 1 tbsp toasted sesame oil

  • 1 tsp minced ginger

  • 1 tbsp chopped scallions

  • 1 tbsp low-sodium soy sauce

  • 1 tsp toasted sesame seeds

Instructions

  1. Toss chicken with sesame oil, ginger, and soy sauce.

  2. Divide rice between two bowls.

  3. Top with seasoned chicken, kimchi, scallions, and sesame seeds.

  4. Serve warm.

Why It Works:
Probiotics from kimchi support gut barrier integrity.
Lean protein from chicken aids uric acid excretion.
Sesame provides anti-inflammatory lignans.

Here’s where you can get some kimchi ($40 for 1.5kg): https://amzn.to/428KWG2

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Weekly News Roundup: Gut Health & Gout

  1. Gut Microbes: The New Guardians Against Gout and Heart Trouble | Medical News Today (2025-08-20):

    Gut bacteria may help protect against heart disease, gout Scientists identified uric-acid-eating gut microbes that, in mice and early human data, reduce serum urate levels and markers of cardiovascular risk, suggesting microbiome-based therapies could emerge for gout prevention and heart health.

  2. Unlocking Gut Secrets: How Your Microbiome Influences Uric Acid | News-Medical.net (2023-10-10):

    Gut’s role in gout: study unravels microbiome’s influence on uric acid levels A Mendelian randomization analysis found genetic variants linked to specific gut bacterial taxa causally influence blood uric acid, highlighting targets for probiotic interventions in gout management.

  3. Precision Microbiome Therapy: The Future Weapon Against Gout | Nature Scientific Reports (2024-04-29):

    Prediction and causal inference of hyperuricemia using gut microbiota Machine learning on 478 adults’ microbiome data pinpointed genera such as Collinsella and Lachnospiraceae FCS020 as causal drivers of serum urate variation, paving the way for precision microbiome therapies in gout and hyperuricemia.

Diabetech

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This Week’s Focus: Gut Health & Gout

Gut health is becoming recognized as a key player in managing gout. Here’s why it matters and how to support it:

  • What is the Gut Microbiome?
    A community of bacteria and other microorganisms living in your digestive system that influence your overall health.

  • How It Affects Gout:

    • Regulates inflammation in the body

    • Helps break down and remove uric acid through the intestines

    • An imbalance may lead to higher uric acid levels and more flares

  • How to Support Your Gut:

    • Eat foods rich in probiotics like fermented vegetables and yogurt

    • Include anti-inflammatory foods such as fruits, veggies, and healthy fats

    • Maintain a balanced diet and hydration to promote a healthy gut environment

By caring for your gut, you may reduce inflammation and improve your body's natural ability to manage uric acid—making gut health an important piece of the gout puzzle.

Fun Facts & Humor Corner

Why did the gout patient start a daily walking club? Because they heard the best way to kick uric acid to the curb was with sole support—and a pair of comfy sneakers!

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