The Scientific Evidence: Can Cherries Really Help Gout?
Numerous studies have investigated the link between cherry consumption and gout, with a consistent theme emerging: cherries appear to have a positive effect. These benefits are attributed to their rich content of bioactive compounds, particularly anthocyanins, which possess powerful anti-inflammatory and antioxidant properties.
One of the most cited studies, a case-crossover study from 2012 involving 633 gout patients, found that those who ate cherries over a two-day period experienced a significantly lower risk of gout attacks. The research further noted that combining cherry intake with the standard gout medication, allopurinol, resulted in an even greater reduction of flare-ups, by up to 75%. A more recent 2019 review of six studies also concluded that tart cherry juice significantly lowered uric acid levels and led to fewer and less severe gout flares.
The Mechanism: How Cherries Work
The primary reason cherries are so effective is due to their anti-inflammatory and uric acid-lowering effects. Here’s a closer look at the key mechanisms:
- Anthocyanin Power: The vibrant red and purple colors in cherries come from anthocyanins, potent antioxidants. These compounds help combat oxidative stress and suppress inflammatory enzymes like cyclooxygenase (COX), similar to how non-steroidal anti-inflammatory drugs (NSAIDs) work.
- Uric Acid Modulation: Research indicates that cherries can help reduce serum uric acid concentration in the body. While studies on the exact mechanism are ongoing, it's clear that lowering uric acid levels is crucial for preventing the formation of painful urate crystals in the joints.
- Complementary Effect: When taken alongside prescribed uric acid-lowering therapies (ULT), like allopurinol, the beneficial effects of cherries are amplified, offering a powerful combination for gout prevention.
Tart Cherries vs. Sweet Cherries
While all cherries contain beneficial compounds, research often distinguishes between the effects of different varieties. Most of the evidence points toward tart cherries, and specifically the concentrated forms, as being more potent. This is primarily due to their higher concentration of anthocyanins.
Cherry Form Comparison for Gout
| Feature | Tart Cherries (e.g., Montmorency) | Sweet Cherries (e.g., Bing) | Cherry Juice Concentrate | Cherry Extract/Supplements |
|---|---|---|---|---|
| Anthocyanin Content | Higher levels | Lower levels than tart varieties | Very high, concentrated source | Standardized and concentrated |
| Effect on Uric Acid | Shown to reduce serum urate levels | Provides some benefit, but less effective | Significantly reduces serum uric acid | Significant reduction in uric acid |
| Effect on Inflammation | Potent anti-inflammatory effects | Anti-inflammatory properties present | Strong anti-inflammatory action | Strong anti-inflammatory action |
| Ease of Dosage | Requires eating large quantities for effects | Simple to eat as a fruit | Easily measured and consumed | Convenient and standardized dose |
| Considerations | Can be difficult to find year-round. | Higher fructose content than tart cherries. | Look for unsweetened options to avoid added sugars. | Should be used as directed and in consultation with a doctor. |
Integrating Cherries into a Gout-Friendly Diet
Adding cherries to your diet is a simple and delicious way to support your gout management plan. The Arthritis Foundation recommends incorporating them as part of a balanced, low-purine diet.
- Fresh or Frozen Cherries: Enjoy a handful of fresh cherries when in season or use frozen ones year-round in smoothies or oatmeal. A standard serving is about 1/2 cup or 10-12 cherries.
- Tart Cherry Juice: Drink unsweetened tart cherry juice concentrate. Many studies suggest this concentrated form is highly effective. Look for a reputable brand and avoid those with added sugars.
- Supplements: Cherry extract supplements provide a standardized dose of the beneficial compounds without the sugar content of the fruit or juice. These are particularly useful for those concerned about fruit sugar intake.
- Dietary Synergy: For the best results, incorporate cherries alongside other gout-friendly foods such as low-fat dairy, plenty of water, and plant-based proteins. Staying well-hydrated is critical for flushing excess uric acid from the body.
Important Caveats and Considerations
While cherries are a powerful ally in fighting gout, they are a complementary treatment, not a cure. They should never replace your prescribed medication, such as allopurinol, without consulting your doctor. It is essential to work with your healthcare provider to manage your gout effectively. Cherries can be a valuable part of this plan, but they are most effective when combined with traditional medical treatment.
Overconsumption of cherries or cherry juice may lead to gastrointestinal issues, like diarrhea, due to the high fiber content. Additionally, while whole fruit is beneficial, some fruit juices can be high in fructose, which in large quantities can increase uric acid levels. Always choose unsweetened concentrate or whole cherries for the most benefit with the least risk.
Conclusion
Based on substantial evidence, cherries are a beneficial dietary addition for individuals managing gout. Their high concentration of anti-inflammatory anthocyanins helps to both reduce inflammation and lower uric acid levels, which are key factors in preventing gout attacks. Tart cherries and their concentrates, in particular, have shown significant promise in reducing the frequency and severity of flares. While a promising complementary tool, cherries are not a replacement for prescribed medication but rather a powerful component of a comprehensive gout management strategy. As always, patients should consult with their physician or a registered dietitian to develop a personalized treatment plan.(https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/are-cherries-cure-for-gout)
