What Should I Eat If I Have Gout?
Quick answer: Gout is caused by uric acid build-up. Eat low-purine foods, drink plenty of water, and avoid organ meats, shellfish, alcohol, and high-fructose foods that raise uric acid.
What to Eat
Cherries and tart cherry juice
Studies show anthocyanins in cherries lower uric acid and reduce gout attack frequency by 35%.
Plenty of water (2–3L daily)
Dilutes uric acid and promotes its excretion through urine — the single most important dietary intervention.
Low-fat dairy (skim milk, low-fat yogurt)
Casein and lactalbumin proteins in dairy promote uric acid excretion through the kidneys.
Eggs
Good low-purine protein source — safe to eat daily.
Whole grains (oats, brown rice, barley)
Low purine and provide fibre — healthy carb choices for gout.
Vegetables (most are safe)
Despite some vegetables being higher in purines (peas, asparagus), vegetable purines don't raise gout risk the way meat purines do.
Coffee
Regular coffee consumption is associated with lower uric acid levels — 4 cups/day shows the strongest effect.
Vitamin C rich foods (citrus, bell peppers, kiwi)
Vitamin C supplementation and food sources reduce serum uric acid levels.
What to Avoid
Organ meats (liver, kidneys, sweetbreads)
Extremely high in purines — among the strongest dietary triggers for gout attacks.
Shellfish (prawns, crab, lobster, scallops)
Very high purine content — significantly raises uric acid levels.
Alcohol (especially beer)
Beer is the worst — contains purines itself; all alcohol impairs uric acid excretion by the kidneys.
High-fructose corn syrup (sodas, sweetened juices)
Fructose is the only sugar that raises uric acid — diet sodas are safe but sugary ones are not.
Red meat and processed meat in large quantities
Moderate-high purine content — limit to small portions 3–4×/week rather than eliminating.
Anchovies, sardines, herring (in excess)
Small oily fish have high purine content — eat in moderation unlike other fish.
Sugary drinks and fruit juices
Fructose content raises uric acid — switch to water, tea, or coffee.
Hydration
Drink 8–12 glasses of water daily — this is the most effective gout management strategy alongside medication. Tart cherry juice daily has shown gout-preventing effects in trials. Avoid alcohol and sugary drinks completely during a flare.
Tips
- •Lose weight gradually if overweight — rapid weight loss or fasting paradoxically raises uric acid.
- •During an acute gout attack, rest the joint, apply ice, elevate the limb, and drink maximum water.
- •A low-purine diet alone reduces uric acid by about 15% — most patients also need medication (allopurinol).
- •Keep a food diary for flare triggers — individual responses to purines vary significantly.
- •Vitamin C supplements (500–1000mg daily) can modestly lower uric acid.