Food For The Gout


We’re pleased to provide you with this blog on our recent Food For Gout release. The report highlights some of the key findings from our research and interviews in order to help you better understand how people see their relationship with food when living with gout.

Food For Gout

Foods to eat and avoid with gout

Gout is a painful form of arthritis that happens when too much uric acid builds up and forms crystals in your joints. Your body makes uric acid after it breaks down a substance called purine, which is found in many foods.

One of the things that may help you manage your gout is to reduce the amount of purines you eat. Keep in mind that while what you eat can affect how much uric acid your body produces, the effects are small compared to medication.

No specific eating plan will completely prevent flare-ups, but a good gout diet will help you:

  • Reach a healthy weight
  • Set and stick to good eating habits
  • Limit foods with purines
  • Add foods that can help control uric acid levels

Foods to Avoid if You Have Gout

Skip foods and drinks that are high in purines to help lower your chances of an attack.

You should stay away from these types of food:

  • Beer and grain liquors (like vodka and whiskey)
  • Red meat, lamb, and pork
  • Organ meats, such as liver, kidneys, and glandular meats like the thymus or pancreas (you may hear them called sweetbreads)
  • Seafood, especially shellfish like shrimp, lobster, mussels, anchovies, and sardines
  • High-fructose products like soda and some juices, cereal, ice cream, candy, and fast food

Best Foods for a Gout Diet

You’ll want to go for low-purine options like:

  • Low-fat and nondairy fat products, such as yogurt and skim milk
  • Fresh fruits and vegetables
  • Nuts, peanut butter, and grains
  • Fat and oil
  • Potatoes, rice, bread, and pasta
  • Eggs (in moderation)
  • Meats like fish, chicken, and red meat are fine in moderation (around 4 to 6 ounces per day).
  • Vegetables: You may see veggies like spinach and asparagus on the high-purine list, but studies show they don’t raise your risk of gout or gout attacks.

What Can You Drink if You Have Gout?

Foods aren’t the only thing that can affect uric acid. What you drink matters, too.


It’s a good idea to drink lots of fluids — 8 to 16 cups a day. At least half of what you drink should be water. Vitamin C (think orange juice) also can help lower uric acid, but studies also show that the high fructose in OJ may boost uric acid levels, so drink it in moderation. Caffeinated coffee can cut uric acid, too, as long as you don’t overdo it.


Stay away from sugary drinks like soda and fruit juice. You also may need to limit or avoid alcohol as well. Talk with your doctor to find out what’s right for you.

While a healthy diet can help control how much uric acid is in your system, you may still need medicine to prevent future attacks. Talk with your doctor about all your treatment options.

What to Eat When You Have Gout

There is no cure for gout.5 As such, adopting the gout diet can be a part of your long-term care plan to help you spend more time in remission and less time managing painful flare-ups.

What to Eat

Compliant Foods

  • Vegetables
  • Low-fat dairy
  • Tofu
  • Whole grains
  • Beans and lentils
  • Plant-based oils
  • Citrus fruits
  • Cherries
  • Coffee

Non-Compliant Foods

  • Red meat
  • Organ meats
  • Coldwater fish
  • Some shellfish
  • Yeast extract
  • Beer, liquor
  • Sugary foods and beverages

Vegetables: Recent evidence shows that consumption of purine-rich vegetables like asparagus, spinach, and cauliflower does not affect uric acid levels or increase the risk of a gout attack, as was once thought.6 Plus, eating a diet that includes plenty of vegetables helps you to reach and maintain a healthy weight and provides your body with important vitamins and minerals.

Low-fat dairy: Studies have shown that the proteins in dairy products can help reduce uric acid levels.4 Choosing low-fat products such as skim milk or low-fat yogurt will help you to maintain a healthy weight as well.

Tofu, whole grains, beans, and lentils: Plant-based proteins will help you maintain a balanced diet while managing your condition. On the gout diet, you reduce your intake of meat and seafood, but you’ll still want to consume about 15% to 30% of your calories from protein to meet U.S. Department of Agriculture (USDA) recommendations. There is some evidence that plant-based proteins and plant-based oils (such as olive, sunflower, and soy) may even protect you against gout attacks.4

Citrus fruit: Evidence has shown that a daily intake of 500 milligrams (mg) of vitamin C may be an effective way to reduce the frequency of gout flare-ups. Vitamin C helps your body to excrete uric acid, and citrus fruits are a great source of this essential nutrient. Try to choose lower-fructose fruits such as grapefruit, oranges, or pineapple, as this natural sugar can increase uric acid levels.

Some people with gout take a vitamin C supplement. Speak with your healthcare provider to see if supplementation is needed and whether it fits into your diet and medication plan.

Cherries: Researchers have found that that cherry consumption lowers serum uric acid levels and can reduce the risk of flare-ups in gout patients. Cherries and some cherry products (such as tart cherry juice) also contain high levels of anthocyanins—flavonoids with anti-inflammatory and antioxidant properties that are helpful in managing the pain and inflammation associated with gout attacks.

Red meat and organ meat: Red meats are higher in purines than white meat. Higher consumption of red meat (including beef, venison, bison) and organ meats (including liver, sweetbreads, tongue, and kidney) increases the risk of recurrent gout attacks.

Coldwater fish, shellfish: Certain types of fish are known to be higher in purines and should be limited on a gout diet. Coldwater fish such as tuna, sardines, and anchovies are higher in purine, as are shellfish including shrimp, oysters, crab, and lobster.

Yeast extract: Certain spreads including Marmite, Vegemite, and Vitam-R contain yeast extract and are known to be high in purine. Avoid these to reduce uric acid levels.

Beer and liquor: Most alcoholic beverages are not advised on a gout diet. Specifically, beer and liquor slow the excretion of uric acid. However, studies have shown that moderate consumption of wine is not associated with a higher incidence of gout.

Sugary foods and beverages: Foods and beverages that contain fructose—particularly those that contain high fructose corn syrup—are not advised on a gout diet. Keep uric acid levels lower by limiting or avoiding consumption of sodas and other sugary drinks, canned fruit or fruit juice, and other products including snack bars, candy, and breakfast cereals.

Gout Doctor Discussion Guide

Get our printable guide for your next healthcare provider’s appointment to help you ask the right questions.

Doctor Discussion Guide Man

Recommended Timing

There is no specific food schedule that you need to follow on a gout diet. You can time your meals and snacks as you normally would to provide steady energy throughout the day. However, if you take medications to manage pain (including over-the-counter or prescription medications), your healthcare provider may suggest that you take the medication with a snack or meal to ease stomach upset.

Also, give yourself time to adjust to the gout diet when you first begin. Working out which foods are safe for you can be a process of trial and error. For example, while some people will have no problem consuming moderate amounts of red meat, others may experience an attack with only a scant helping.

Work with your healthcare provider or a nutritionist who is experienced in the management of gout. Most will advise you to keep a food diary so that you can begin to pinpoint the specific food triggers that place you at greatest risk.How to Keep a Food Diary

Cooking Tips

There are plenty of foods to enjoy on the gout diet. Organizing your kitchen and following a few basic cooking tips will help you stick to your plan.

  • Cook grains and dried beans in advance: Whole grains usually take longer to cook than refined grains. And if you buy dried beans (which are often cheaper than canned ones), those take extra time to soak and cook as well. Take one day during the week to cook a big batch, then keep your beans refrigerated in single-serving containers to grab when you need them.
  • Learn to use plant-based oils: Using oils like olive oil or sunflower oil are associated with a lower risk of gout and better management of uric acid levels. But some of these oils usually have a lower flash point, meaning that they start to smoke at a lower temperature. When using a plant-based oil for the first time, reduce the heat until you are comfortable cooking with it.
  • Experiment with tofu: Soy-based protein sources, like tofu, are unfamiliar to many consumers. But this versatile food is easy to find in the refrigerated section of the grocery store and easy to use. Consider a tofu scramble for breakfast, or enjoy a crunchy lettuce wrap with tofu, vegetables, and brown rice for a savory lunch or dinner.


Almost anyone can follow the gout diet. Vegetarians, vegans, and those who follow a gluten-free diet can adjust the eating plan according to their program. For example, those on a gluten-free diet would choose gluten-free grains such as quinoa. Those who follow a plant-based diet will have an easy time adjusting to the gout diet as it emphasizes vegetables and some fruits.

Those who follow a pescatarian diet or a Mediterranean diet may have a harder time on the gout diet because fish is limited on the plan. However, some experts, including those at the Arthritis Foundation, suggest that consuming certain types of fish (such as salmon) occasionally may be beneficial.


The gout diet is one that will need to become a way of life. Give yourself time to adjust to your new eating plan. As you do, keep these things in mind.

General Nutrition

When following the gout diet, you’ll find it easy to meet nutritional recommendations established by the USDA. You are encouraged to fill your plate with healthy vegetables, fruit, lean meat (such as poultry), whole grains, and low-fat dairy, which are standard recommendations for everyone, regardless of whether or not they have your condition.12

If you currently consume red meat as your primary source of protein, it may take some time to learn how to replace it with healthier options. But once you get used to choosing legumes, eggs, chicken, protein-rich grains, or other types of plant-based protein, you may find that following the gout diet allows you to feel full and satisfied. (Reduced gout symptoms and attacks can also be strong motivators for change.)

Weight Loss

Again, many studies have shown that reaching and maintaining a healthy weight is one way to reduce the frequency of gout flare-ups.But if you plan to lose weight, avoid crash diets. By losing weight too quickly, you may end up triggering an attack.

As with all dietary plans, a slow and steady approach is better for your health and something you’ll be better able to maintain over the long run.

Support and Community

When first learning how to follow the gout diet, you may find it helpful to connect with a support group in your area. Others with the condition may be able to share recipes, provide helpful tips, and answer questions that arise as you journey through changes. Your healthcare provider may be able to direct you to a group associated with a medical center near you.

You may also find it helpful to check out the resources provided by the Alliance for Gout Awareness. The organization provides helpful videos, offers patient guides, and runs an online support group where members can ask questions, share their experiences, and seek advice from other people who understand what it’s like to live with gout.

Exercise and General Health

In addition to following the gout diet, your healthcare provider may recommend that you make other changes to help you live comfortably with gout. The recommendations may include physical activity.

Studies have shown that regular exercise can help to improve joint function and help you to maintain a healthy weight. However, strenuous exercise can do more harm than good and dehydration may raise the level of uric acid in serum and trigger gout.

A Word From Verywell

A gout diagnosis can feel isolating and intimidating. But learning about the resources available to you, working with your healthcare provider, and making smart lifestyle changes can help you to feel more empowered. Most of all, be patient with yourself and remember that each patient’s journey is unique. What works well for one person may not provide any noticeable difference to another. Ask questions, gather information, and see what works best for you.


  • What foods should I avoid with gout? If you have gout or risk factors such as a family history of gout, kidney disease, diabetes, or obesity, you should avoid food and beverages that are high in purines.
  • What foods are high in purines? Red meat, organ meat, cold-water fish, some shellfish, yeast extract, beer, liquor, and sugary foods and beverages. While some vegetables are high in purine, such as cauliflower, spinach, and mushrooms, the purines in vegetables do not appear to affect uric acid levels. 
  • What food can lower uric acid to prevent gout flare-ups?Eating a diet rich in vegetables, low-fat dairy, tofu, whole grains, legumes, citrus fruits, and cherries can help to lower uric acid levels and prevent gout attacks. 
  • What is the best thing to drink if you have gout?Water. During a gout attack, it is recommended you drink 16 8-ounce glasses of water daily. After the symptoms pass, you should still drink at least eight glasses of water daily.Tart cherry juice is also helpful for reducing uric acid levels. Anthocyanins found in cherries are powerful antioxidants with anti-inflammatory properties.

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