What You Eat Can Ward off a Gout Attack: Here’s How To Follow a Gout Diet

For many people, managing gout is more than just a physical struggle – it's a daily dietary puzzle. And the concept of a gout diet is key to helping ward off joint pain and swelling that often accompanies the condition. While what you eat doesn’t directly cause gout, your dietary choices can significantly influence the severity and frequency of flare-ups, says Arizona-based rheumatologist Brittany Panico, DO. 

Here we break down what you can enjoy, what you should eat in moderation and what you should nix from your diet to help reduce your risk of future gout flare-ups.

What is gout?

"Gout is caused by the buildup of uric acid in the body," explains Dr. Panico. "When the kidneys cannot excrete uric acid efficiently, it accumulates and forms painful crystals in the joints."

This common type of inflammatory arthritis, primarily targets the joints, causing them to swell, redden and become intensely painful. An attack typically lasts between 3 to 10 days, causing people with gout considerable pain and inflammation.

The link between gout and your diet

Diet plays a crucial role in managing gout, since the foods and drinks you consume directly affect uric acid levels in your body. Uric acid, the main culprit behind gout, is produced when purines – a type of chemical found in your body and in many foods – are broken down. However, as Dr. Panico notes, not everyone with high levels of uric acid will develop gout. 

"Uric acid is a byproduct of everything we eat," she explains. "The key difference between those with gout and those without is how well their kidneys filter out uric acid." 

How to follow a gout diet

“Over time, consistently eating foods high in purines can contribute to the buildup of uric acid, increasing the risk of gout symptoms,” explains Dr. Panico. "Managing gout through diet is about making food choices that lower uric acid levels and reduce inflammation.”

In general, she says, lean meats are a better choice than fatty ones when it comes to treating gout. And it’s important to steer clear of processed and refined foods as much as possible. Instead, eat more fruits, vegetables, whole grains, legumes and nuts, which tend to have lower levels of uric acid.

Here’s a quick guide to a gout-friendly healthy diet, which can improve your long-term well-being.

What to avoid on a gout diet

• Beer and distilled liquor: While wine in moderation is generally okay, it’s best to avoid beer and hard liquor, as they can raise uric acid levels.

• Organ meats: When possible, avoid liver, kidney and other organ meats, which are high in purines, Dr. Panico says. 

• Sugary drinks and sweets: This includes candy and anything with high-fructose corn syrup, which is found in many processed foods like soft drinks, bakery items and breakfast cereals.

• Red meat: Limit your intake of beef, lamb and pork, as these are higher in purines.

• Saturated fats: Found in red meat, butter, cream and coconut oil, saturated fats limit the elimination of uric acid in the body.

Things to eat in moderation on a gout diet

• Seafood: While shellfish, anchovies and tuna were once off-limits, moderate amounts of fish, especially those rich in omega-3 fatty acids, are now considered beneficial. "Fish is generally less inflammatory than red meat, but there are still people who experience flares after eating fish. This is a key difference between an anti-inflammatory diet, which may include more white fish, and a gout-friendly diet, where shellfish and other seafood are more likely to be the focus. In reality, any kind of fish can potentially trigger a flare."

• 100% fruit juice: While natural fruit juice can raise uric acid levels, it also has other health benefits. The exception is cherry juice, which may help lower the risk of gout attacks.

• Fresh fruit: Although fructose can increase uric acid, the impact of fructose in whole fruits is not clear, so moderate consumption is generally safe. As above, the exception is tart cherries, which can be enjoyed more freely, Dr. Panico says. 

• Caffeinated coffee: Drinking coffee in moderation may actually help reduce the risk of gout. Just keep it to a cup or two a day.

What you can enjoy on a gout diet

• Lean protein: Opt for lean chicken and fish like salmon, which are lower in purines.

• Reduced-fat dairy: Yogurt and other low-fat dairy products are good options for people with gout.

• Vegetables: All fresh and frozen vegetables are safe, including high-purine ones like asparagus and spinach, which do not increase gout risk.

• Healthy fats: Use olive oil, enjoy avocados and consider fish oil supplements for their anti-inflammatory benefits.

• Whole grains, nuts and legumes: These are all excellent choices for a balanced, gout-friendly diet.

• Vitamin C: Aim for about 500 mg a day (unless it conflicts with other medications), as it may help reduce uric acid levels.

• Omega 3 fatty acids: You can take an omega-3 supplement, such as fish oil. The Arthritis Foundation advises aiming for at least 2,000 mg per day of EPA and DHA (the key fatty acids in fish oil).

• Turmeric and ginger: Dr. Pannico notes that turmeric and ginger have some evidence supporting their effectiveness in managing gout. While no supplement can resolve underlying issues, she says some patients find they help reduce flare-ups.

For more ways to soothe joint pain:

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Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.