Got gout? Here’s what to eat and avoid

Gout is a type of arthritis characterized by sudden, severe attacks of pain, swelling, redness, and tenderness in the joints, often the big toe. It occurs due to the buildup of uric acid crystals in the joints, leading to inflammation and pain. While medications can help manage gout symptoms, dietary and lifestyle changes play a crucial role in preventing flare-ups and managing the condition effectively.

Understanding Gout

Before delving into dietary recommendations, it’s essential to understand the role of diet in gout management. Gout is primarily associated with the consumption of foods high in purines. Purines are natural substances found in many foods and are also produced by the body. When purines break down, they form uric acid. In individuals with gout, the body either produces too much uric acid or has difficulty eliminating it, leading to elevated levels in the blood and the formation of uric acid crystals in the joints.

Foods to Eat

Low-Purine Foods: Focus on incorporating foods that are low in purines into your diet. These include fruits such as cherries, berries, and citrus fruits, as well as vegetables like leafy greens, tomatoes, and bell peppers.

Complex Carbohydrates: Opt for whole grains such as oats, brown rice, and quinoa. These provide fiber and essential nutrients without significantly increasing purine levels.

Healthy Fats: Include sources of healthy fats in your diet, such as olive oil, avocados, nuts, and seeds. These fats have anti-inflammatory properties and can help reduce the risk of gout attacks.

Low-Fat Dairy: Dairy products such as milk, yogurt, and cheese are low in purines and may even have a protective effect against gout. Choose low-fat or non-fat options to minimize saturated fat intake.

Lean Proteins: While some sources of protein are high in purines, lean protein sources like poultry, tofu, and legumes can be included in moderation. These options provide essential nutrients without contributing excessively to uric acid levels.

Hydration: Drink plenty of water throughout the day to help flush out uric acid from the body. Aim for at least 8-10 glasses of water daily, and consider consuming hydrating foods like cucumbers and watermelon.

Foods to Avoid

High-Purine Foods: Limit or avoid foods that are high in purines, as they can exacerbate gout symptoms. These include red meat, organ meats (such as liver and kidneys), seafood (especially shellfish like shrimp and lobster), and certain types of fish (such as anchovies and sardines).

Alcohol: Alcohol consumption, particularly beer and spirits, can increase uric acid levels in the body and trigger gout attacks. Limit alcohol intake or avoid it altogether, especially during gout flares.

Sugary Beverages: Sweetened drinks like soda and fruit juices are not only high in sugar but may also contribute to gout risk. Opt for water, herbal teas, or unsweetened beverages instead.

Processed Foods: Processed foods like fast food, chips, and processed meats often contain additives and preservatives that can worsen inflammation and increase uric acid levels. Choose whole, unprocessed foods whenever possible.

Saturated Fats: Foods high in saturated fats, such as fatty cuts of meat, butter, and full-fat dairy products, should be limited. These fats can promote inflammation and may worsen gout symptoms.

Excessive Salt: High-sodium foods can lead to water retention and may exacerbate gout symptoms. Limit your intake of processed foods, canned soups, and salty snacks, and season meals with herbs and spices instead of salt.

Lifestyle Recommendations

In addition to dietary changes, certain lifestyle modifications can help manage gout effectively:

Maintain a Healthy Weight: Excess weight can contribute to higher uric acid levels and increase the risk of gout attacks. Aim to achieve and maintain a healthy weight through a balanced diet and regular exercise.

Exercise Regularly: Engage in regular physical activity to help control weight, improve joint function, and reduce inflammation. Choose low-impact exercises like walking, swimming, or cycling, which are gentle on the joints.

Manage Stress: Stress can trigger gout attacks in some individuals. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or hobbies that promote relaxation.

Get Adequate Sleep: Prioritize quality sleep, as inadequate sleep can contribute to inflammation and worsen gout symptoms. Aim for 7-9 hours of uninterrupted sleep each night.

Limit Alcohol: As mentioned earlier, alcohol consumption, especially beer and spirits, can increase the risk of gout flares. If you choose to drink alcohol, do so in moderation and stay hydrated.

Monitor Medications: Some medications, such as diuretics and aspirin, can increase uric acid levels or interfere with gout management. Consult your healthcare provider about the potential impact of medications on gout and discuss alternative options if necessary.


Managing gout involves a comprehensive approach that includes dietary modifications, lifestyle changes, and appropriate medical treatment. By following a gout-friendly diet rich in low-purine foods, avoiding triggers like alcohol and high-purine foods, and adopting healthy lifestyle habits, individuals with gout can reduce the frequency and severity of attacks and improve their overall quality of life. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications. With the right approach, gout can be effectively managed, allowing individuals to lead active and fulfilling lives.

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