Poke Bowl

Overview

A poke bowl typically combines sushi-grade raw fish, rice, vegetables, and sauces. For people with gout, the main concern is the purine content of the fish, since purines break down into uric acid [1].

Fish Choices

Tuna, particularly bigeye and yellowfin, is relatively high in purines, as are mackerel and sardines [1]. Salmon and other lean white fish are moderate and are generally better tolerated in normal portions. Shellfish such as shrimp and crab should also be limited, as they are associated with higher gout risk [2].

Toppings and Sauces

Rice, edamame, seaweed, cucumber, avocado, and onions are low in purines and provide fiber. Sauces are a hidden issue. Sweet teriyaki, honey-based dressings, and sugary spicy mayo add fructose-containing sugars, which raise uric acid [3]. Sodium levels in soy-based sauces can also be high, and excess sodium may affect blood pressure, a common comorbidity with gout.

Drinks

Sake, beer, or sweetened beverages served with the meal can significantly increase flare risk. Water, unsweetened green tea, or sparkling water are better choices.

Practical Tips

Choose salmon or a small portion of tuna, ask for light sauce, add extra vegetables, and go easy on sugary toppings. Keep portions moderate and avoid eating it during an active flare.