I know, I know . . . everybody wants to know what to eat for gout and what not to eat for gout. It’s the #1 question. So in the future, I’m going to do a lot more with that question and let you in on what I eat and how I do it. Here is an easy one!

A Fast Recipe For Gout

I wanted to do this one just to show you how easy it is – how does it look?


And it tastes (tasted!) incredible. My train of thought is to produce an easy to buy, easy to prepare, totally portable dish that represents all the macro nutrients in a complete way. The protein is there, the healthy fat is there, and carbs from the right places are there.

What Are The Macro Nutrients?

I’ll get into the ingredients and where to get them below, but right now, I want to reiterate the ratios of macro nutrients we need. In a perfect world, it’s “40/30/30”:


40% of your calorie intake should be from carbohydrates – the RIGHT ones! Meaning good vegetables. Dark leafy greens are always a good source of phytonutrients, minerals, vitamins, and fiber in the best form. Colorful veggies and fruits deliver a multitude of powerful antioxidants and other minerals and vitamins not found in greens. Sulfur rich vegetables like garlic, onion, cauliflower, and broccoli provide the all important mineral (sulfur) required for the synthesis of amino acids.


30% needs to come from clean sources of protein. As you and I both know, proteins are where most of the purines are, and they metabolize into uric acid. Again, uric acid is not the bad guy. In fact, it is a very important antioxidant (believe it or not) that does a big job in protecting the lining of our cardiovascular system, (the endothelium) as long as it stays in solution and doesn’t find a joint to crystallize in.

Small amounts of well raised meats are good. Grass fed beef, wild caught salmon, free range chicken are the most common ones. Avoid those commercial raised meats all pumped up with antibiotics and hormones. Well raised ham, processed in a natural way, works really well for me. I get these nice little chunks of ham from Natural Grocers for about $12.

Beans and legumes are another option and a topic for another time, but remember, just like meat, go easy.

Proteins provide the all important amino acids we need – the building blocks for all the various tissues of our bodies as well as enzymes, antibodies, hemoglobin, and hormones.

Because we need to be careful, us gout strugglers can adjust that ratio down to 25, 20, or maybe even 15% of our caloric intake from time to time. Make up for it with good fats, and maybe a trifle bit more good carbs.

Hello Bert,

I followed the four hour recipe to help the pain. It worked but took a lot longer and I ended up doing the bs and acv for two day. Since then, it has all disappeared. I had never heard of gout in the elbow. That was my second bout of gout. In the big toe and the elbow. Horrible. I do want to get rid of it completely. I believe that exercise and diet are probably the key factors. I can’t buy it yet, but I do want to.

Thank you Bert for helping me get rid of the pain, I did not want to take any pills again.


. . .


The other 30% comes from healthy fats. The fats from animal products are loaded with fat soluble vitamins A, D, E, and K. We NEED those vitamins and animal sources are some of the easiest and best places to get them. But, we can also get a lot of nutritious fats from other plant sources like coconut oil, olive oil, and flax oil. Most of us are our of balance with our omega 6s to omega 3s – it should be about 1 to 1, most of us are about 20 to 1!

Eating liver and sardines – although frowned about by the western medical world as far as gout goes – are good nutrient dense sources that can provide some needed nutrients including omega 3s, especially the sardines. But if you decide to stay away from them, then supplementing with good fish oil gel-caps are the thing to do.

Here is the rundown on fats – where to get them, what to look for, what they are used for:

  • Saturated fats = are solid at room temperature, and are good for frying and high heat. Good sources are coconut oil, and butter from pasture raised cows.
  • Mono-unsaturated fats = are liquid at room temperature, and coagulate when refrigerated. The best example of a good source of mono-unsaturated fats, is olive oil.
  • Poly-unsaturated fats = stay liquid always, even in the freezer. Fish oils are poly-unsaturated fats and other sources are flax oil and walnut oil.


I needed to add water here although it’s not the focus of the post. Water is actually the #1 macro nutrient – we are more water than anything else, 60%! Make sure you drink half your body weight in ounces of high quality water every day.

 Quick and Easy

So I threw this all together before heading out for the day. It is so simple!


Here’s what you need and here’s what you do:

  • Go to the store and buy 3 bags of frozen vegetables (organic!)
  • Buy some ham – even lunch meat will do or you could use bacon but you would have to cook it first before making the rest of the meal
  • A can of coconut milk – organic and BPA-free can liner.
  • Curry – there are dried curries but I use this brand, Thai, that comes in a paste.
  • Coconut oil
  • If you want, get some hot pepper sesame oil but add it at the very end, after you’ve turned off the heat.


  • Get a generous amount of coconut oil heating up in a big skillet, then cut open the frozen veggies and throw them in.
  • Cut up your ham and throw that in there too.
  • Let everything cook for several minutes until everything is nice and hot.
  • Add the can of coconut milk and stir/mix/blend everything together really well.
  • Once everything is nice and hot again, add a generous amount of curry (to taste), stir/blend/mix well and allow to heat again for a few minutes.
  • Turn off the heat, add the hot pepper sesame oil to taste and serve it up!

Also, what is important to do, is dish the leftovers in portable containers, let cool, and put in the fridge for tomorrows lunch!

  Bottom Line:  Cooking up a good gout friendly recipe like this one doesn’t have to be complicated or expensive – just get the stuff and get busy! AND always make more than enough to have for lunches for the next few days – that way you don’t end up making bad food choices when you are out and about and end bringing the Wrath of Gout down upon you!


Bert Middleton

“I know your pain. Let me help you kill your gout for good!  And teach you to advocate for yourself and take ownership of your gout recovery, by showing you how to live the gout-free lifestyle.” Two decades ago, Bert Middleton found himself diagnosed with gout. Like 8.3 million other people in the United States (approximately 4% of the population), he struggled helplessly with the physical, emotional, social, and financial impact that gout left unchecked can have on your life. Prescription drugs were of limited help… And the terrible pain of regular gout attacks left him unable to enjoy even the simplest daily pleasures. His marriage was suffering. His finances were spiraling due to the impact gout had on his ability to work. And maintaining a social life was often nearly impossible. Tophi surgeries left him in terrible pain.  And he found himself depressed … and angry … that gout was stealing years of his life.

Until one day, after hundreds of hours of research and self-experimentation, Bert finally had a breakthrough and created a blueprint for a way of living that would prove to be “the answer” to living gout-free for nearly a decade now. Today, Bert and his “Gout Wife” Sharon devote their evenings and weekends to educating other gout sufferers on how to live the gout-free lifestyle. Showing others his 911 Emergency Response Gout Recovery Plan for getting PAINFUL gout attacks under control in as little as 4 hours. And then, how to make daily choices that keep gout under control for GOOD! So you can finally start LIVING again!