Which Foods to Avoid for Gout?
Have you ever felt a sudden, intense pain in a joint, as if it were on fire, with no obvious cause? For many, this is how gout first appears. This often misunderstood condition affects many people and can seriously disrupt daily life.
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| Which Foods to Avoid for Gout? |
Did you know that your diet plays a key role in preventing and managing gout? With advice from our registered dietitians, here’s how to make smart food choices to keep your joints healthy.
1. What Triggers Gout?
Gout is a type of arthritis caused by excess uric acid in the blood. Normally, uric acid is filtered and removed by the kidneys. But when production is too high or kidney function is reduced, uric acid forms crystals in the joints, often in the big toe. These crystals cause pain, swelling, and redness.
Certain foods, especially those rich in purines, can increase uric acid and trigger gout attacks. Adjusting your diet can be the first step in preventing these painful flare-ups.
2. Foods to Avoid for Gout
Some foods are particularly high in purines and can worsen gout. Here’s what to watch out for:
a. Red Meat and Organ Meats
Why avoid: These foods are high in purines, which raise uric acid levels quickly.
Examples: Beef, lamb, liver, kidneys.
Tip: Limit portions to about 75g per meal (like a deck of cards) and pair with plenty of vegetables.
b. Seafood
Why avoid: Certain fish and shellfish contain large amounts of purines.
Examples: Sardines, anchovies, shrimp, lobster.
Tip: Choose low-purine fish like salmon or cod if you enjoy seafood.
c. Alcohol
Why avoid: Alcohol, especially beer, slows uric acid removal and increases its production.
Tip: During a gout flare-up, avoid alcohol completely. Otherwise, limit to occasional drinks or try alcohol-free alternatives like kombucha mocktails.
d. Sugars and Sweetened Drinks
Why avoid: Added fructose, found in sodas, corn syrup, and processed foods, increases uric acid production.
Examples: Candies, pastries, industrial fruit juices.
Tip: Drink water, herbal teas, or naturally flavored water. Make desserts and snacks at home to control sugar content.
Do you need to avoid fruit because of fructose?
No! Fruits contain fiber, vitamins, and minerals, which slow fructose absorption and reduce its impact on uric acid. Certain fruits, like cherries, may even lower gout risk thanks to their anti-inflammatory properties.
3. Foods to Include for Gout
There are plenty of healthy foods that help reduce the risk of gout attacks:
a. Fruits and Vegetables
Why eat: High in antioxidants and low in purines, they reduce inflammation and protect joints.
Examples: Cherries, strawberries, broccoli, zucchini.
Tip: Aim for 4 servings of vegetables and 3 servings of fruits daily.
b. Plant-Based Proteins
Why eat: Lentils, chickpeas, tofu, and nuts contain purines, but they are less absorbed, so they have minimal effect on uric acid. They also provide fiber and essential nutrients.
Tip: Replace some animal proteins with tofu or textured vegetable protein in meals.
c. Dairy Products
Why eat: Naturally low in purines, dairy can help reduce uric acid levels. They’re also good sources of protein and calcium.
Tip: Include Greek yogurt or cottage cheese as snacks or in soups for creamy, nutritious meals.
4. Hydration Matters
Water is your best ally against gout. It helps the kidneys remove uric acid and prevents crystal formation.
Tip: Drink 2–3 liters of water daily. If you forget, use reminders or track intake with apps.
5. A Healthy Lifestyle
Maintaining a healthy weight and regular physical activity helps manage uric acid levels.
Tip: Avoid crash diets, as rapid weight loss can trigger gout attacks.
6. Work with a Nutritionist
Everyone is different. What works for one person may not work for another. A registered dietitian can guide you to make lasting, personalized changes that fit your tastes and lifestyle.
Takeaway: A well-planned diet can reduce gout flare-ups, protect your joints, and improve your overall quality of life.
References:
Mayo Clinic. “Gout.” 2025. https://www.mayoclinic.org
Pfiffner, 2024. Dietary Guidance for Gout.
Arthritis Foundation. “Gout Diet Tips.” 2023. https://www.arthritis.org
Cherries and Gout: Clinical Evidence. Nutrients, 2022.
