The Gout Diet: 5 Foods to Eat (and Avoid) to Prevent Flare-Ups

Are you one of the 8 million Americans experiencing gout? Living with gout flare-ups can be frustrating and inconvenient, but we have good news: Some simple diet changes can help you reclaim control.

Gout often affects the feet, particularly the big toe joint and ankles. At Michigan Foot & Ankle Institute, the feet and ankles are our speciality and exclusive focus, making our team uniquely qualified to treat gout. Our board-certified and fellowship-trained podiatrists provide comprehensive gout care in our Clinton Township, Michigan, offices.

Alongside medical treatments, we often recommend specific dietary changes to prevent flare-ups. Here, we cover some of the top foods to eat and avoid.

Why diet affects gout

Your body produces purines — compounds that break down to create uric acid. Certain foods contain purines too.

Between what your body makes and food sources, you can have too many purines, leading to excessive uric acid that can build up in your joints. Under normal conditions, about 90% of uric acid is reabsorbed by the body. The kidneys process and remove most of it and the intestines flush out the rest.

However, when uric acid production exceeds what your body can eliminate, levels rise, increasing the risk of gout flare-ups.

Being mindful of your diet can help you control purine levels, resulting in fewer and less intense gout attacks.

Five foods to eat to reduce gout flare-ups

Adding key foods to your diet can help reduce uric acid levels and minimize inflammation. Some low-purine and gout-friendly foods and drinks are:

Whole grains: Help regulate uric acid levels
Leafy greens: Provide important nutrients without spiking uric acid
Dairy products: Studies have shown that milk may help lower uric acid levels over time
Cherries: Full of antioxidants that can help lower uric acid and fight inflammation
Lean proteins: Poultry and lean cuts of meat have low purines

Your beverages can make a difference too. Drink plenty of water, as good hydration helps flush excess uric acid out of your body. Some studies show that moderate coffee consumption may improve gout.

Five foods to avoid with gout

Certain foods can trigger painful gout attacks by increasing uric acid levels. Limit or avoid these foods to keep your symptoms under control:

Red meat: Beef, lamb, and pork contain high levels of purines
Organ meats: Liver and other organ meat have extra-high purine levels
Shellfish: Shrimp, crab, lobster, and scallops are rich in purines
Processed foods: Fast food and packaged snacks can worsen gout inflammation
Certain veggies: Asparagus, tomatoes, and mushrooms have high purines

Beer and liquor can sharply spike uric acid production and make it harder for your body to eliminate it. Sugary beverages (especially with high fructose corn syrup) are also bad choices for gout patients.