People with gout may benefit from diets that emphasize vegetables, fruit, and whole grains while reducing the intake of red meat, sugary foods, and foods high in purines.

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Gout is a type of arthritis, an inflammatory condition of the joints. It affects an estimated 9.2 million people in the United States. Most cases affect the big toe, but gout can affect other parts of your body as well.

Gout symptoms or “attacks” occur when too much uric acid is in the blood. Uric acid is a waste product that your body makes naturally. You also produce it when you digest certain foods.

People with gout experience sudden and severe attacks of pain, swelling, and inflammation of the joints. For most people with gout, these symptoms occur because their bodies can’t remove the excess uric acid efficiently. This lets uric acid accumulate, crystallize, and settle in the joints.

Managing gout is possible with medications, lifestyle changes, and a gout-friendly diet. This article reviews the best diets for gout and what foods to avoid, backed by research.

If you have gout, a doctor can help you develop a treatment plan to manage your flares. This may include changes to your diet and medications that can help prevent gout attacks.

Some foods may trigger a flare by raising your uric acid levels. Many trigger foods are high in purines, a substance found naturally in foods. When you digest purines, your body makes uric acid as a waste product.

This is not a concern for people without gout, as they efficiently remove excess uric acid from the body.

However, people with gout can’t efficiently remove excess uric acid. Thus, a diet high in foods that increase uric acid levels may let uric acid accumulate, increasing the chance of a gout attack.

Foods with moderate-to-high amounts of purines include:

Some vegetables, legumes, and beans also contain purines. However, research shows that high-purine plant foods do not trigger gout attacks. Eating plenty of vegetables, legumes, and beans is good for your health and may help lower uric acid levels.

Fructose and sugar-sweetened beverages can also increase the risk of gout and gout attacks, even though they’re not purine-rich. Instead, they can raise uric acid levels by accelerating several cellular processes.

On the other hand, research suggests that low fat dairy and soy products could potentially prevent gout attacks by reducing uric acid levels.

Summary

The foods you eat can either raise or lower your uric acid levels. Some foods such as red meat and beer contain high amounts of purines, which turn into uric acid during digestion. Consuming foods high in added sugars can also cause your body to make more uric acid.

To help manage gout, a doctor or dietitian may suggest shifting to a healthier eating pattern. For most people, a healthy diet for gout will feature plenty of vegetables, fruits, whole grains, and legumes.

Shifting to a new diet may be more effective than trying to add a handful of gout-friendly foods to your existing diet, especially if you regularly eat foods that are high in saturated fat and refined carbs.

Diets known to support heart health, like the DASH and Mediterranean diets, may be especially helpful.

DASH diet

The DASH diet — Dietary Approaches to Stop Hypertension — is an eating pattern designed to help people lower their blood pressure. Experts also recommend it to manage gout.

DASH encourages you to build your meals and snacks around:

  • fruits, vegetables, and whole grains
  • lean protein from meat, poultry, fish, nuts, and legumes
  • vegetable oils
  • low fat or nonfat dairy

This diet limits saturated fats and foods high in added sugar.

Some types of fish may be associated with gout flares. Depending on how well your gout is managed, a doctor may recommend limiting your fish intake on the DASH diet.

Mediterranean diet

The Mediterranean diet is associated with numerous health benefits, including improved cardiovascular health. It has some similarities to the DASH diet. This diet features:

Fish and seafood are usually central to the Mediterranean diet. These foods can be associated with gout flares, so depending on your condition, a doctor may recommend other protein sources or suggest a different diet.

Foods to focus on

Following a gout-friendly diet means eliminating some foods. Still, you’ll be able to enjoy the following foods that are generally safe for people with gout:

  • Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation.
  • Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants, and dark green leafy vegetables.
  • Legumes: All legumes are fine, including lentils, beans, soybeans, and tofu.
  • Nuts: All nuts and seeds are fine. A 2021 study found that walnuts and pine nuts helped reduce gout risk in young adults.
  • Whole grains: These include whole wheat, oats, brown rice, and barley.
  • Dairy products: Low-fat dairy may be especially beneficial.
  • Eggs: Eggs are low in purines, so they’re a great protein source for people with gout.
  • Beverages: Coffee, tea, and green tea are associated with a lower risk of gout.
  • Herbs and spices: Anti-inflammatory compounds in herbs and spices may benefit people with gout, according to a 2023 review, but more research is needed.
  • Plant-based oils: These include canola, olive, and flax oils.

Foods you can eat in moderation

Your dietary needs may change based on your gout symptoms and any other health conditions. A doctor or dietitian can make recommendations specific to you.

In general, you can eat lean animal proteins in moderation, with up to 2 daily servings. Poultry is usually a safe option. Some people may also be able to include fish in this category if their gout is well-managed.

Red meat, butter, sweets, and refined carbs should not be part of your regular diet. You should only eat these occasionally.

Summary

Foods you should eat with gout include all fruits and vegetables, whole grains, low-fat dairy products, eggs and unsweetened beverages. A doctor may suggest that you limit your consumption of lean protein to 2 or fewer servings per day. Following the DASH diet or Mediterranean diet can help you shift to a healthier eating pattern.

It may be tempting to focus on specific foods as “the enemy,” but when it comes to managing gout, the truth may be more complicated.

Many people with gout can benefit from following a balanced diet that’s low in saturated fat and added sugars, and rich in vegetables and fruits. Avoiding specific foods may often be less important than your overall dietary pattern.

That said, there are a handful of foods that people commonly associate with gout flare-ups. Most of these fall into a few main categories:

  • high-purine animal foods
  • alcohol
  • foods high in added sugars

Foods you may need to limit include:

  • Organ meats: These include liver, kidneys, sweetbreads, and brain.
  • Game meats: Examples include boar and venison.
  • Red meat: Beef, pork, and lamb are the most common.
  • Some types of seafood: Shellfish, oily fish, and canned fish can be very high in purines.
  • Sugary beverages: Fruit juices, sugary sodas, and other sweetened beverages can raise uric acid levels.
  • Sugary snacks: Cakes, cookies, candy, and similar items
  • Yeast extracts: These are found in frozen dinners, canned soups, bouillon cubes, and other foods

A doctor or a registered dietitian can help you choose an eating plan that meets your needs.

If you consume alcohol, they’ll likely recommend avoiding beer and hard liquor, and limiting your intake in general.

They may also recommend other dietary changes to support the health of your cardiovascular and metabolic systems, which can help you manage gout.

You may benefit from limiting refined carbs, such as white bread and items made with white flour, and choosing whole grain foods instead.

It can also be helpful to reduce your intake of saturated fat in foods like butter, full-fat cheeses, shortening, and palm oil. Instead, try cooking with unsaturated fats like olive oil and other liquid vegetable oils.

Summary

Certain foods tend to be associated with gout flares. These include red meat, organ meats, game meats, and sweet drinks and treats. Shifting to an eating pattern that’s low in saturated fats and refined carbs may make gout more manageable.

Eating a gout-friendly diet will help relieve pain and swelling while preventing future attacks.

Here is a sample gout-friendly menu for 1 week.

Monday

  • Breakfast: oats with Greek yogurt and 1/4 cup (about 31 grams) berries
  • Lunch: quinoa salad with boiled eggs and fresh veggies
  • Dinner: whole wheat pasta with roasted chicken, spinach, bell peppers, and low fat feta cheese

Tuesday

  • Breakfast: smoothie with 1/2 cup (74 grams) blueberries, 1/2 cup (15 grams) spinach, 1/4 cup (59 mL) Greek yogurt, and 1/4 cup (59 mL) low fat milk
  • Lunch: whole grain sandwich with eggs and salad
  • Dinner: stir-fried chicken and vegetables with brown rice

Wednesday

  • Breakfast: overnight oats — 1/3 cup (27 grams) rolled oats, 1/4 cup (59 ml) Greek yogurt, 1/3 cup (79 mL) low fat milk, 1 tbsp (14 grams) chia seeds, 1/4 cup (about 31 grams) berries, and 1/4 tsp (1.2 mL) vanilla extract; let sit overnight
  • Lunch: chickpeas and fresh vegetables in a whole wheat wrap
  • Dinner: herb-baked salmon with asparagus and cherry tomatoes

Thursday

  • Breakfast: overnight chia seed pudding — 2 tbsp (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt, and 1/2 tsp (2.5 mL) vanilla extract with sliced fruits of your choice; let sit in a bowl or mason jar overnight
  • Lunch: leftover salmon with salad
  • Dinner: quinoa, spinach, eggplant, and feta salad

Friday

  • Breakfast: French toast with strawberries
  • Lunch: whole grain sandwich with boiled eggs and salad
  • Dinner: stir-fried tofu and vegetables with brown rice

Saturday

  • Breakfast: mushroom and zucchini frittata
  • Lunch: leftover stir-fried tofu and brown rice
  • Dinner: homemade chicken burgers with a fresh salad

Sunday

  • Breakfast: two-egg omelet with spinach and mushrooms
  • Lunch: chickpeas and fresh vegetables in a whole wheat wrap
  • Dinner: ground turkey tacos or tofu scramble tacos — scrambled tofu with spinach and bell peppers on whole wheat tortillas
Summary

A gout-friendly diet has plenty of options for a healthy and delicious menu. The chapter above provides a sample gout-friendly menu for one week.

Other lifestyle changes you can make to prevent or manage gout

Aside from your diet, you can make several lifestyle changes to help lower your risk of gout and gout attacks, including:

  • managing your weight
  • exercising regularly
  • staying hydrated
  • limiting your alcohol intake
  • considering a vitamin C supplement

Gout is a type of arthritis involving sudden pain, swelling, and inflammation of the joints. A gout-friendly diet can help relieve its symptoms.

Foods and drinks that often trigger gout attacks include red meats, organ meats, some types of fish, fruit juice, sugary sodas, and alcohol.

While you may need to limit some specific foods, examining your overall eating habits may be more beneficial for managing gout.

Many people with gout can benefit from shifting to a diet rich in vegetables, fruits, and whole grains. A doctor may recommend trying the DASH diet or Mediterranean diet, along with other lifestyle changes like weight management and exercise.