The Gout Diet: Foods to Eat and Avoid to Prevent a Gout Flare

A long time ago, gout was considered a sign of wealth and royalty. In fact, so many nobles were periodically laid up with red, swollen joints that gout was known as “the disease of kings.” This was due to the condition’s relation to a diet rich in delicacies like meat, cheese, and ale. 

Today, scientists know there’s more to gout than what you eat and drink. Genes and other health conditions also play an important role in your risk for gout. But your diet can still affect how often you get those painful flares of joint pain.

How can your diet affect gout symptoms?

Gout happens when uric acid builds up in your body and ends up in your joints. Your body produces uric acid when it breaks down purine. Purine, and even uric acid, are important parts of your body. But as is often the case, you can have too much of a good thing. 

High uric acid levels can happen if you: 

• Consume a lot of foods and drinks that are high in purines 

• Naturally produce more uric acid than others

• Don’t excrete uric acid fast enough

So, diet alone doesn’t cause gout. But if you’re prone to high uric-acid levels, you can make changes in your diet that’ll help avoid a gout flare.

EXPERT PICKS: WHAT TO READ NEXT

• How long do you need to take gout medications? A rheumatologist explains that certain medications should be taken long-term to prevent flares.

• Foods that are good for joint health: No matter what type of arthritis you have, these foods can help ease inflammation and improve joint pain.

• How painful is gout? Three people explain what it feels like to have gout and the changes they’ve made to help manage their symptoms.

What foods should people with gout avoid?

If you have gout, there isn’t a specific food you need to avoid completely. But eating too many foods high in purines can overload your system with uric acid. Moderation is the key. It’s also important to note that everyone is a little different. So, it can help to pay attention to your diet and the foods that trigger a flare for you.

Here are some foods that may trigger gout.

1. Meat

If you rely on meat for most of your protein, consider incorporating plant-based proteins into your diet — like beans, nuts, and seeds. It’s also helpful to know that some meats have higher purine levels than others. 

Meats with high levels of purine include: 

• Bacon

• Turkey

• Veal

• Venison

• Organ meats, like liver

Meats that have a moderate amount of purine include: 

• Beef

• Chicken

• Duck

• Pork 

2. Shellfish and seafood

Fish has many health benefits. So, it may be worth trying to keep a few types of seafood in your diet if you enjoy them and they don’t flare up your gout. 

Seafoods with the highest amounts of purines include: 

• Anchovies

• Sardines

• Herring

• Mussels

• Codfish

• Scallops

• Tuna

• Trout

• Haddock 

Seafoods with moderate purine levels include:

• Crab

• Lobster

• Oysters

• Shrimp

3. Processed and sugary foods

It’s usually a good idea to limit processed and sugary foods whenever you’re making diet changes to help with a health condition. Still, they’re hard to avoid completely. 

In the case of gout, high-fructose corn syrup seems to be the biggest problem. This is because high amounts of fructose affect your body’s ability to break down purines. And that can lead to increased levels of uric acid.

4. Alcohol

Alcohol’s place on this list probably doesn’t come as a surprise to a lot of people. But just like meat, some types of alcohol are worse than others. Beer is the most likely to cause a gout flare. Liquor also increases the risk. Wine in moderation may be the least likely to cause a flare. But with any type of alcohol, the more you drink, the higher the risk of experiencing painful symptoms.

What foods are good for a gout diet?

Foods low in purines are a safe bet. But the amount of purine in food isn’t the only factor that affects gout flares. There are even some foods high in purines that may be good for people with gout. This is because they help your body process and get rid of uric acid. Below are a few surprising foods that can be a good part of a gout diet.

1. High-purine vegetables

Although these vegetables have higher levels of purine, they don’t seem to be associated with gout flares for most people. These include: 

• Cauliflower

• Spinach 

• Mushrooms 

• Peas

2. Beans, lentils, and legumes

Beans, lentils, and legumes are rich in purines. But their high fiber level binds uric acid in the gut, leading to fewer flares. A few studies suggest there may be a slightly higher risk of gout flares associated with legumes. But these are still a much better protein alternative to meat.

3. Soy products

Soy is another protein source that’s high in purine. But it’s likely a much better choice than animal products when it comes to avoiding flares.

4. Dairy products

Not all animal products are bad for gout. In several studies, milk and other dairy products have been associated with a lower risk of gout. 

5. Fruits high in vitamin C

Vitamin C helps your body get rid of extra uric acid. But fruit also contains fructose, which can affect how well your body breaks down purines. Some good fruit choices that are high in vitamin C but lower in fructose include: 

• Grapefruit

• Oranges

• Pineapple

• Strawberries

• Tart cherries 

Cherries also contain antioxidants, which may lower your risk of gout flares.

6. Water

Water isn’t a food, but it’s a key part of a gout-friendly diet. Drinking plenty of water helps keep your kidneys running well. That’s important in gout since the kidneys help get rid of extra uric acid.

When you’re dehydrated, uric acid levels increase in your body. So, if you don’t drink enough fluids or if you’re sweating a lot, you’re more likely to have a gout flare. Aim for 64 oz (8 large glasses) of water every day, especially if you’re exercising or sweating. 

7. Coffee

Many people have wondered if coffee is bad for gout. But research suggests that a moderate amount of coffee intake can lower uric acid levels and prevent gout. Interestingly, this review study noted that women needed more coffee (4 to 6 cups per day) to have the same effect on uric acid levels as men (1 to 3 cups per day).

What is the best diet for gout?

When it comes to gout, many people focus on the foods to avoid. But it’s just as important to know which foods to include in your diet to reduce the risk for a flare. A balanced diet that supports a comfortable body weight for you may be even more important than avoiding certain foods. 

Diet recommendations for people with gout have similar guidelines with those for other chronic conditions. This can provide an added bonus, as many people with gout also have high blood pressure, diabetes, or kidney disease. So, these recommendations will help you manage multiple conditions at the same time.

Experts recommend a gout diet with: 

• Plenty of fruits and vegetables

• Whole grains

• Lean protein

• Healthy fats (found in olive oil, nuts, and avocados, for example)

• Not too much sugar or salt

If you’re looking for a specific diet that incorporates these guidelines, a good place to start is with the DASH diet or the Mediterranean diet. 

It’s also worth noting that intermittent fasting may lead to more flares for people with gout, especially if they’re not well-hydrated.

What is the fastest way to get rid of gout?

The best and fastest way to treat anything is often with a combination of lifestyle interventions and medication. If you’re having a flare-up of gout:

• Work with your primary care provider to find the right combination of medications to treat your symptoms. 

• Make sure to drink plenty of fluids to help your kidneys get rid of excess uric acid. 

• Try to avoid foods and alcohol that cause more uric acid buildup. 

• Exercise as you are able, especially with activities like biking, walking, or swimming, which are easier on your joints. Avoid overheating or dehydration. And balance out your activity with plenty of rest.

Frequently asked questions

Why trust our experts?

Written by:

Anne Jacobson, MD, MPH

Anne Jacobson, MD, MPH has been a board-certified family physician since 1999. She worked as a full-scope family physician (inpatient, outpatient, obstetrics, and office procedures) in the Cook County Ambulatory Health Network for 15 years.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts