Gout can have a significant impact on your life. It’s a type of inflammatory arthritis that affects your joints by forming uric acid crystals due to excess uric acid in your system (as noted by the Cleveland Clinic). These needle-like crystals lead to joint swelling and cause painful episodes lasting up to two weeks.
While anyone can develop gout, certain lifestyle factors can increase your risk and exacerbate symptoms. With gout cases on the rise globally (according to research published in Nature Reviews Rheumatology), it’s essential to learn how to manage the condition. Family history, diabetes, obesity, kidney disease, and hypertension can all increase your risk. Diet plays a major role in gout risk and management. Some foods can alleviate symptoms, while others can worsen them. Let’s explore the top foods to eat and avoid for gout.
Eat: Oranges
Oranges are a common choice when you’re not feeling well, but they offer more than just relief from a cold. With their high vitamin C content, oranges can be beneficial for gout by reducing uric acid levels, which are responsible for crystal formation and painful attacks (according to the Arthritis Foundation).
Oranges also have low fructose content, a natural fruit sugar that can increase the risk of gout attacks. Other vitamin C-rich, low-fructose fruits like strawberries, pineapples, and grapefruit are good choices for a gout-friendly diet. If diet alone doesn’t provide enough vitamin C, supplementation may be beneficial, as research in the Archives of Internal Medicine suggests. More vitamin C intake correlates with increased protection from gout.
Avoid: Liver
A meat-rich diet is often blamed for gout attacks. However, rheumatologist Scott Burg from the Cleveland Clinic suggests that moderate meat consumption isn’t entirely incompatible with gout.
However, certain meats, like liver, should be avoided. Organ meats are high in purines, compounds that break down into uric acid, leading to crystal formation and gout pain, according to WebMD. Instead, opt for leaner cuts of white meat like turkey or chicken, which are lower in purines and less likely to cause uric acid buildup.
Eat: Low-fat cottage cheese
For those with gout, finding suitable snacks can be challenging. Low-fat cottage cheese is an ideal snack, helping to reduce uric acid levels by promoting the removal of excess acid via urine, as noted by Healthline.
This benefit applies to all low-fat dairy products, including fat-free yogurt and skim milk. Cheese enthusiasts can find low-fat versions of their favorites. If you’re consuming high-fat dairy for protein, consider replacing it with pulses like lentils or beans.
Avoid: Pasta
Pasta, along with other refined carbohydrates like white rice, may not be the best choice for gout management, says Healthline. These foods have a high glycemic index, which can lead to increased uric acid levels and more frequent gout attacks, according to research published in Arthritis & Rheumatology.
However, whole-grain carbs can be a better option, according to the Arthritis Foundation. While whole grains contain moderate purines, they are less likely to cause issues if consumed in moderation.
Eat: Avocado
Avocado is not only delicious but also beneficial for gout. It provides monounsaturated fat and dietary fiber, aiding in cholesterol management, blood sugar control, and satiety (per Healthline).
Avocado’s low purine content makes it ideal for a gout-friendly diet. Its antioxidants, as shown by research in Oxidative Medicine and Cellular Longevity, can help manage gout symptoms and other inflammatory conditions. Additionally, vitamin E in avocados supports anti-inflammatory functions.
Avoid: Beer
While you may not want to hear it, beer is best avoided if you have gout. “Beer is on the ‘no’ list for people who have gout,” according to Lona Sandon from the University of Texas Southwestern Medical School, speaking to Everyday Health. Beer contains high levels of guanosine, a purine that can worsen gout symptoms (per Medical News Today).
Substituting beer for other alcohol may not necessarily help. Research published in The American Journal of Medicine indicates that reducing alcohol intake altogether is the best way to prevent gout attacks.
Eat: Cherries
Cherries may be small, but they pack a powerful punch against gout, according to research published in Arthritis & Rheumatology. The study showed that cherry or cherry extract consumption reduced gout attack likelihood by 35%.
Cherries appear to lower uric acid levels, reducing the materials that cause gout attacks. Their high levels of anthocyanins, antioxidants with anti-inflammatory effects, may also play a role.
Avoid: Soda
While a cool soda might be refreshing, it’s best avoided if you have gout, especially sugary varieties. Sodas often contain fructose from high fructose corn syrup, associated with higher gout prevalence and uric acid levels, as noted in Nutrition and Seminars in Nephrology.
However, diet sodas may not have the same effect, according to a study in Arthritis & Rheumatology. Switching to diet sodas could be a gout-friendly option.
Eat: Salmon
Fish consumption can be tricky for gout, with many high-purine fish causing issues. However, “Salmon appears to be an exception,” says Lona Sandon from the University of Texas Southwestern Medical School to Everyday Health.
Despite salmon’s higher purine content (via Verywell Health), its excellent omega-3 content may lower gout flare-up risk, as suggested by a study in Arthritis & Rheumatology.
Avoid: Anchovies
Not all fish are the same, and anchovies are particularly high in purines, making them a poor choice for gout, according to Verywell Health. Although you may not consume anchovies in large quantities, it’s important to be mindful.
Other high-purine seafood includes trout, tuna, halibut, and sardines. Cooking methods like steaming or poaching can reduce purine content.
Eat: Tofu
For those with gout, tofu is an excellent choice, offering protein without high purine levels, as noted by Northwest Kidney Centers. This makes tofu a better option than animal protein, which can increase uric acid levels.
Tofu’s low-purine nature stems from the soybeans used to make it. Soy-based foods like soy milk and soy protein shakes can be safely incorporated into a gout-friendly diet. A study in the Journal of Agricultural and Food Chemistry even found that soy sauce lowered uric acid levels in rats.
Avoid: Lamb
Lamb is a staple in many dishes, but for those with gout, it’s best avoided due to its high purine content, which increases gout attack likelihood, according to Livestrong. Other red meats like beef, pork, and goat also contribute to uric acid production and gout symptoms.
It’s important to monitor protein intake, as excessive consumption can worsen gout. Registered dietitian Sandra Allonen from Beth Israel Deaconness Medical Center advises that a person weighing 150 pounds needs about 54 grams of protein daily. Alkaline proteins, more common in plant-based foods, may be preferable for those with gout, as noted by the Arthritis Foundation.
Drink: Coffee
For many, a cup of coffee is the perfect start to the day. Fortunately, coffee may be beneficial for those with gout, according to research in Arthritis & Rheumatology. A study of over 45,000 men found that coffee consumption was associated with a lower risk of developing gout.
The potential benefit may come from chlorogenic acid, an antioxidant in coffee that may lower insulin levels, closely linked to uric acid levels, as noted by Elinor Mody from the Women’s Orthopedic and Joint Disease Program at Brigham and Women’s Hospital via the Arthritis Foundation. However, increasing caffeine intake suddenly may worsen gout symptoms, so moderation is key.
Avoid: Yeast
Yeast is a common ingredient in many foods, but it may trigger gout symptoms. Some yeasts and yeast extracts, like brewer’s yeast, are high in purines, making them unsuitable for gout management, as noted by Verywell Health.
Foods like yeast extract sandwich spreads (e.g., Marmite) should be avoided, according to Versus Arthritis. Yeasty breads may also need to be limited, while yeast-free options like chapatis could be suitable, as recommended by Andrea’s Digestive, Colon, Liver and Gallbladder Clinic. Interestingly, fermented beverages with yeast, like kombucha, might help with gout, but it’s important to monitor your response to different foods and beverages.
