Gout is a painful and complex form of inflammatory arthritis, causing sudden and severe joint pain, often in the big toe. Many people seek dietary and natural ways to manage this condition alongside medical treatment. For decades, the idea that cherries might help manage gout has circulated, with many patients reporting relief after consumption. Scientific research now explores the specific biological mechanisms by which cherries interact with the body. This article evaluates the current science regarding the potential of cherries to help manage gout symptoms.
The Root Cause of Gout Flare-Ups
Gout is fundamentally caused by hyperuricemia, an abnormally high concentration of uric acid in the blood. Uric acid is a natural waste product formed from the breakdown of purines, compounds found in many foods and produced naturally by the body. The majority of hyperuricemia cases are due to the kidneys’ inability to adequately excrete uric acid.
When uric acid levels exceed their solubility limit, typically around 6.8 mg/dL, they precipitate and form microscopic, needle-shaped monosodium urate (MSU) crystals. These crystals deposit in the joints and surrounding tissues, which is the prerequisite for a gout attack. A gout flare-up is an acute inflammatory response triggered when the immune system attempts to clear these deposited crystals. This intense reaction leads to the characteristic symptoms of gout: sudden, debilitating pain, redness, and swelling in the affected joint.
How Cherries Affect Uric Acid and Inflammation
Cherries, particularly tart cherries, possess compounds that can address both high uric acid levels and the intense inflammation of gout. The deep red color of cherries comes from powerful plant pigments called anthocyanins, which are the main compounds of interest. Anthocyanins function as potent antioxidants and anti-inflammatory agents in the body.
One proposed mechanism is that cherries can directly reduce the amount of uric acid in the blood. Studies indicate that the compounds in cherries may inhibit the activity of an enzyme called xanthine oxidase, which is responsible for producing uric acid. Furthermore, consuming cherries has been associated with increased uric acid excretion by the kidneys, effectively lowering serum levels.
The second, and perhaps more consistently observed, effect is the anti-inflammatory action of the anthocyanins. These compounds can help calm the inflammatory response that causes the intense pain during a gout flare. This anti-inflammatory property may reduce the frequency and severity of attacks. Research has shown that individuals who consumed cherries over a two-day period experienced a 35% lower risk of gout attacks compared to those who did not.
Practical Guidelines for Cherry Consumption
While the science supports the benefit of cherries for gout management, the most effective forms and dosages are still being refined. The majority of research has focused on Montmorency tart cherries, which contain higher concentrations of beneficial anthocyanins and other flavonoids compared to sweet cherry varieties. Studies have shown that consuming 10 to 40 fresh cherries (one to four servings) per day may help reduce the risk of a gout flare.
For convenience and consistency, many people opt for concentrated forms like juice or extract. A common recommendation involves drinking 8 ounces of 100% tart cherry juice daily, which has been shown to reduce serum uric acid levels in some studies. Alternatively, a daily intake of 30 milliliters (about one ounce) of tart cherry juice concentrate, roughly equivalent to 90 whole cherries, has also demonstrated efficacy in reducing uric acid.
It is important to select products carefully, as sweetened cherry juices can contain significant amounts of added sugar, which may counteract the benefits. While cherries are a safe and natural food, excessive consumption of juice or concentrate may lead to mild digestive issues, such as diarrhea. Cherries should be viewed as a complementary dietary strategy, not a replacement for prescribed urate-lowering medications like allopurinol. Patients should always consult their healthcare provider before making significant changes to their gout management plan.