The Best Diet for Gout: What to Eat and What to Avoid

Are you suffering from painful gout flare-ups? Discover the best diet for gout relief. You can reduce your risk of flare-ups and improve your overall health by learning what to eat and what to avoid.

Quick facts: Best Diet For Gout What To Eat What To Avoid

  • ✅High purine foods such as red meat, organ meat, and shellfish should be avoided to reduce the risk of gout attacks (Mayo Clinic).
  • ✅Dairy products, such as cheese, yogurt, and milk, may help reduce gout attacks as they contain low levels of purines (Arthritis Foundation).
  • ✅Eating plenty of fruits and vegetables, which are rich in antioxidants, can help reduce inflammation, a common symptom of gout (Harvard Health Publishing).
  • ✅Drinking coffee, which is known to reduce uric acid levels, may help reduce gout attacks (Journal of Nutrition).
  • ✅Eating foods high in fiber, such as beans, whole grains, and nuts, can help reduce the risk of gout attacks (American Diabetes Association).

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Gout is a form of arthritis caused by high levels of uric acid in the body. This can contribute to the formation of crystals that accumulate and create painful joints, while also leading to problems like fatigue and swelling.

To help control gout and reduce the risk of associated complications, it’s important to focus on the right diet. Eating certain types of food can help keep uric acid levels low and make it easier for your body to flush out uric acid buildup.

The best diet for gout includes:

  • Plenty of fruits, vegetables, whole grains,
  • Lean proteins such as fish,
  • Low-fat dairy products,
  • Omega-3 fatty acids from sources like fish oil or flaxseed oil, and
  • Limited caffeine and alcohol intake.

Foods high in purines – such as red meat or organ meats like liver – should be avoided as these can increase uric acid levels in the blood.

By following a balanced gout-friendly diet, you can manage your symptoms and reduce your risk of developing serious complications from this condition.

What is Gout?

Gout is a type of arthritis that is caused by elevated levels of uric acid in the blood. It usually affects the joints in the big toe, but it can also affect the ankle, knee, wrist, and elbow. Gout can be painful and debilitating, and managing it properly can be crucial to living an active and healthy life.

In this article, we will look at what gout is and how it can be managed with diet:

Causes of Gout

Gout results from a buildup of uric acid in the body. Uric acid forms when the body breaks down substances known as purines, which are found naturally in your body and in certain foods. Normally, uric acid dissolves in the bloodstream and is passed out of the body through urine. However, if there is an excessive amount of purines being broken down, too much uric acid may form, leading to gout.

Other risk factors that may increase your chance of developing gout include:

  • Obesity
  • High alcohol intake
  • Kidney disease
  • A family history of gout
  • Certain medications such as diuretics and aspirin

Being female can also decrease your chances of developing gout due to estrogen protecting against inflammation and uric acid buildup.

Symptoms of Gout

Gout is a form of arthritis that occurs when too much uric acid builds up in the body’s joints. Uric acid crystals can form in the joint and cause pain, swelling, and inflammation.

The most common symptom of gout is intense joint pain that is often described as a burning sensation. Other symptoms include:

  • swelling in the affected area
  • warmth to the touch
  • redness and tenderness surrounding the joint
  • stiffness in the joint
  • difficulty moving the joint
  • visible lumps or nodules on or around the joint

Gout can occur suddenly and last for days or weeks at a time. If left untreated, gout can lead to major complications such as kidney stones and damage to other organs.

The Best Diet for Gout

Gout is a painful form of arthritis caused by the buildup of uric acid in the body. Adjusting your diet is one of the most important things you can do to manage your gout and reduce your risk for further flare-ups. To get the best possible results, it’s important to understand what foods to avoid and which ones to include in your diet.

Let’s take a look at the best diet for gout:

Foods to Eat

The best diet for gout can vary and depends on individual lifestyle and health factors. As a general rule, foods that are high in plant-based proteins, low in saturated fats, low in simple carbohydrates, with limited processed foods and beverages should be eaten as much as possible. Foods that contain anti-inflammatory properties, such as fruits and vegetables like cherries, citrus fruits, blueberries, pineapple, spinach or kale are also beneficial for gout.

Healthy sources of complex carbohydrates include whole grains such as quinoa, barley or farro. Complex carbohydrates are digested slowly and do not cause spikes in insulin or uric acid levels like simple carbohydrates can. Adding lean proteins to your meals such as fish (salmon or tuna), skinless chicken breast or legumes is important for controlling gout flares. Healthy fats from nuts and seeds like walnuts or flaxseed add satiety without aggravating the condition.

Eating adequate hydration throughout the day from water and non-caffeinated beverages is essential to maintain the body’s hydration level when living with gout.

Fruits and Vegetables

Fruits and vegetables are an essential part of a healthy diet, especially for individuals with gout. Fruits and vegetables contain vitamins, minerals, and antioxidants that can help reduce inflammation associated with gout. Additionally, the high level of dietary fiber found in fruits and vegetables can help reduce the risk of developing other chronic diseases such as diabetes, heart disease, and obesity.

Eating a variety of colorful fruits and vegetables is recommended to get the most out of these benefits. These could include dark leafy greens (such as spinach or kale), cruciferous vegetables (like broccoli or cauliflower), colourful peppers or squash, berries such as blueberries or raspberries, or citrus fruits like oranges or limes. Eating at least five servings per day is advised in order to reap the full benefits of these power-packed foods.

Whole Grains

When it comes to whole grains, they are an essential part of the best diet for gout. Whole grains provide complex carbohydrates and fiber, which can help keep blood sugar levels steady and reduce inflammation. They also provide B vitamins, magnesium, and other minerals that can help reduce inflammation and gout symptoms as well.

Examples of whole grains to include in your diet include:

  • Quinoa
  • Barley
  • Oats
  • Brown rice
  • Millet
  • Buckwheat
  • Spelt
  • Cornmeal
  • Bulgur wheat
  • Sorghum

Additionally look for products made with 100% whole grain or those that list a whole grain as the first ingredient on the nutrition label. Consume at least three servings of whole grains per day for optimal health and gout management.


Legumes are an important part of any healthy diet and the same goes for those with gout. Legumes provide an excellent source of complex carbohydrates and other nutrients, including dietary fiber. Cruciferous legumes, such as peas and beans, are recommended, as they have been found to have an anti-inflammatory effect, which is beneficial for people with gout.

However, some legumes contain high levels of purines and can increase uric acid levels if eaten in large amounts. These include split peas, lentils, soya beans and kidney beans. As with other high-purine foods, moderation is key when it comes to consuming these legumes if you have gout. Eating a variety of nutritious foods from all food groups can help ensure that you get the essential vitamins and minerals your body needs to maintain healthy uric acid levels.

Low-fat Dairy

Low-fat dairy products, such as yogurt and milk, contain high levels of calcium, which can help reduce the pain associated with gout. Milk also contains powerful anti-inflammatory properties that can help alleviate the symptoms of gout.

However, some types of dairy products are high in purines and should be avoided for people with gout. For example, herring, sardines, anchovies, and organ meats should not be eaten due to their high purine content. Therefore, people with gout should focus on consuming low-fat dairy products such as fat-free or 1% milk and unsweetened yogurts.

Additionally, cheese and ice cream are safe to eat in moderation as long as they do not contain added sugars or artificial sweeteners which can further aggravate the condition.

Foods to Avoid

Gout is a form of inflammatory arthritis caused by high levels of uric acid in the blood. Foods and beverages high in purines can increase uric acid levels and worsen gout symptoms, so avoiding them is key for good management.

Some of the foods to avoid with gout include:

  • Organ meats such as liver, brains, kidneys, sweetbreads and tongue.
  • Game meats like bear, boar, deer and rabbit.
  • Fish like anchovies, herring and mackerel.
  • Certain vegetables such as spinach and mushrooms.
  • Beer.
  • Certain soft drinks.
  • Highly processed foods.

It’s best to limit or avoid these high-purine foods to reduce your risk for future gout flare-ups. Additionally, alcohol consumption should be limited to no more than two drinks per day. This includes wine and spirits such as whiskey or gin.

Red Meat and Organ Meats

Red meat and organ meats such as liver, heart, and kidney are often frowned upon in gout diets due to their high purine content. Purines are compounds found in many foods, especially animal-based foods that break down into uric acid when digested. High levels of uric acid can contribute to the formation of painful crystals in your joints, which is the hallmark of gout. Therefore, it’s important to limit your intake of red meat and organ meats if you’re living with gout.

That said, eating small amounts of these foods may be acceptable for some people with gout. If you choose to eat red meat or organ meats, opt for leaner cuts such as loin or round steak or trim the fat off before cooking. Additionally, look for grass-fed beef or organic options to limit your exposure to potential environmental toxins found in conventionally raised animals.


Shellfish are a type of seafood that can be included in a gout diet. Shellfish, such as shrimp, crab, lobster and scallops, contain high levels of purines. These purines are metabolized in the body to produce uric acid. Because they are high in purine levels, shellfish should be eaten in moderation or avoided completely if you have gout.

If you choose to eat them, limit your intake to 5-6 ounces per week for best results. It is also important to limit other foods that are high in purines such as organ meats (like liver and kidney), red meat, anchovies and herring. These foods should all be avoided or consumed sparingly if you want to control your gout symptoms.

Refined Sugars and Refined Carbohydrates

Refined sugars and refined carbohydrates are a major cause of gout and should be avoided. These types of foods are high in calories and can quickly raise blood sugar levels. Consuming these is associated with an increased risk of obesity, metabolic syndrome, hyperinsulinemia, elevated triglycerides, fatty liver disease, and cardiovascular diseases. Furthermore, refined sugars and refined carbohydrates have also been linked to an increased risk of gout.

Examples of refined sugars include white sugar, honey, syrups such as corn syrup and maple syrup and processed foods such as pastries and sweets. Examples of refined carbohydrates include white bread and pasta made from white flour. Therefore it is best to avoid these unhealthy foods if you suffer from gout or if you are attempting to prevent developing it.


Alcohol is a major risk factor for gout. Alcoholic beverages contain purines, which can increase the levels of uric acid in your body. Beer is especially known to cause flare-ups because of its high purine content and because alcohol affects the kidneys’ ability to flush out excess uric acid. Wine and hard liquor are also linked to gout flare-ups, but less so than beer.

The best way to reduce your risk of gout flares is to limit or avoid drinking alcohol entirely. If you do choose to drink, limit yourself to one serving per day and don’t exceed two servings in that time frame, as that could also lead to gout flares.


Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. Eating a balanced diet is an important factor in controlling gout symptoms. Foods that are high in purines, such as organ meats and some seafood, should be avoided, as they can contribute to increased levels of uric acid in the blood.

On the other hand, foods that are low in purines can help reduce inflammation and decrease uric acid levels. These include fruits and vegetables, whole grains, and low-fat dairy products. Additionally, some studies have found that drinking plenty of water may also help reduce symptoms of gout.

In conclusion, following a well-balanced diet can help prevent gout flares and reduce symptoms. Eating plenty of low-purine foods coupled with drinking enough fluids can help keep gout under control. It’s important to talk to your doctor about your dietary habits if you’re dealing with gout or at risk for developing it.

FAQs about: Best Diet For Gout What To Eat What To Avoid

Q1: What is the best diet for gout?

A1: The best diet for gout is one that is lower in purines. Foods that are high in purines should be avoided, such as certain meats, seafood, and alcohol. Fruits, vegetables, and whole grains should be emphasized and foods that are high in fiber, vitamin C, and antioxidants should be included.

Q2: What foods should be eaten to help prevent gout?

A2: Foods that are high in fiber, vitamin C, and antioxidants are beneficial for gout prevention. Fruits and vegetables such as berries, apples, oranges, and dark leafy greens are good sources of these nutrients. Whole grains such as oats, quinoa, and brown rice are also recommended.

Q3: What foods should be avoided to prevent gout?

A3: Foods that are high in purines should be avoided as they can trigger gout flares. These include red meat, organ meats, anchovies, sardines, mackerel, asparagus, and mushrooms. Alcohol should also be avoided as it can increase uric acid levels.

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