What to Eat on the Gout Diet — and Foods to Avoid

Gout is a type of arthritis caused by the buildup of uric acid in the blood, leading to the formation of urate crystals in the joints, triggering sudden and severe attacks of pain, swelling, redness, and tenderness. According to the Centers for Disease Control and Prevention (CDC), an estimated 8.3 million adults in the United States have been diagnosed with gout, making it a significant public health concern (CDC, 2021). The condition is also more prevalent in men than in women, with men being four times more likely to develop gout than women (Mayo Clinic, 2020).

When it comes to managing gout, dietary changes, including the consumption of beneficial foods and restricting certain foods, can be highly effective. The gout diet is a comprehensive approach that can help manage gout symptoms by lowering uric acid levels in the body. In this article, you will gain insight into foods that can help manage gout symptoms, and those that should be avoided as they may trigger gout flare-ups.

Dietary Guidelines for Gout Management

For individuals looking to manage their gout symptoms through diet, it is important to focus on consuming foods that can lower the levels of uric acid in the body. One key strategy is to follow a diet that is low in purines. Purines are natural substances found in certain foods and are broken down into uric acid in the body. By limiting purine-rich foods, individuals can help decrease the production of uric acid and reduce the risk of gout attacks (Arthritis Foundation, 2021).

Foods to Eat on the Gout Diet

Low-Purine Foods: Incorporating low-purine foods such as fruits, vegetables, whole grains, and legumes into the diet can be beneficial for individuals with gout. These foods are not only low in purines but also rich in essential vitamins, minerals, and fiber, contributing to overall good health.
Dairy Products: Some dairy products, such as low-fat milk and yogurt, have been associated with a lower risk of developing gout. A study published in The New England Journal of Medicine found that consumption of dairy products may help reduce the risk of gout by as much as 50%, possibly due to the presence of casein, a milk protein that may aid in the excretion of uric acid (Choi, Curhan, & Gout, 2004).
Cherries: Whether eaten fresh, canned, or in juice form, have been found to possess anti-inflammatory properties. They may also be effective in reducing the risk of gout attacks. A study published in Arthritis & Rheumatology revealed that consuming cherries over a period of two days was linked to a 35% lower risk of gout attacks compared to not consuming cherries at all. The study authors were Zhang, Neogi, Chen, Chaisson, and Hunter (2012).
(I suggest you read my article to learn more about the benefits of cherries)
Water: Staying hydrated is essential for managing gout, as it can help flush out excess uric acid from the body. Drinking an adequate amount of water each day not only supports overall health but also aids in the prevention of gout attacks.
Healthy Fats: Incorporating healthy fats from sources such as olive oil, avocados, and nuts can be beneficial for individuals with gout. These fats are known to have anti-inflammatory properties and may help reduce inflammation and gout symptoms.
(I suggest you read my article to learn more about avocado consumption.)

Foods to Avoid on the Gout Diet

High-Purine Foods: Foods high in purines, such as organ meats (liver, kidney, and sweetbreads), red meat, seafood (especially shellfish), and certain types of beans, should be limited or avoided. These foods can lead to increased production of uric acid, potentially triggering gout attacks.
Sugary Beverages: Consumption of sugary beverages, including sodas and fruit juices high in fructose, has been associated with an increased risk of gout. A study published in The British Medical Journal found that regular consumption of fructose-rich beverages was linked to a higher risk of developing gout in men (Choi, Willett, Curhan, 2008).
Alcohol: Alcohol, particularly beer and spirits, can raise the levels of uric acid in the body and should be avoided by individuals with gout. According to a study published in The Lancet, regular consumption of beer was strongly associated with an increased risk of gout, while moderate wine consumption was found to have a lower risk (Choi, Atkinson, Karlson, Willett, & Curhan, 2004).
Processed Foods: Foods high in added sugars, refined carbohydrates, and trans fats, such as fast food, processed snacks, and baked goods, should be limited. These foods are not only poor choices for overall health but also can contribute to inflammation and exacerbate gout symptoms.

As with any medical condition, it is important for individuals with gout to consult with a healthcare professional or a registered dietitian to create a personalized dietary plan that suits their specific needs and preferences. Each person may have unique triggers and tolerances, so personalized guidance can help optimize the management of gout through diet.

Conclusion

The management of gout through dietary modifications is an important aspect of disease control and symptom prevention. By focusing on a diet rich in low-purine foods, such as fruits, vegetables, dairy products, and whole grains, individuals with gout may lower their risk of experiencing gout attacks. Conversely, avoiding high-purine foods, sugary beverages, alcohol, and processed foods can also be critical in reducing the frequency and severity of gout symptoms.

It is essential to take into account the diverse perspectives on dietary management of gout, as factors such as cultural preferences, economic considerations, and individual health conditions can play a significant role in dietary choices. Furthermore, ongoing research and education are crucial to continue advancing our understanding of gout and its relationship with diet.