Best Foods For Gout

Gout is caused by a buildup of uric acid in the bloodstream. It's a painful form of arthritis ,and that accumulation that can lead to the formation of crystals in the joints, causing inflammation and discomfort. Diet plays a huge role in managing gout, as certain foods can exacerbate the condition while others can help alleviate symptoms, lower the risk of recurring gout attacks and slow the progression of joint damage. We are going to break down and explore the best foods to incorporate into your diet while having gout.

Best foods for when you have Gout

Fruits and Vegetables


Cherries are an excellent choice for people with gout, as they contain compounds called anthocyanins, which have anti-inflammatory properties. Studies have shown that consuming cherries can help reduce uric acid levels and lower the risk of gout flare-ups. Fresh or frozen cherries can be enjoyed as a snack, added to smoothies, or used as a topping for yogurt or oatmeal.

Citrus Fruits

Citrus fruits, such as oranges, grapefruits, and lemons, are high in vitamin C, which can help lower uric acid levels. Regular consumption of these fruits has been associated with a reduced risk of gout. Incorporate citrus fruits into your diet by adding them to salads, enjoying them as a snack, or using their juice in dressings and marinades.

Leafy Greens and Cruciferous Vegetables

Leafy greens and cruciferous vegetables, such as kale, spinach, broccoli, and cauliflower, are low in purines – the compounds that break down into uric acid in the body. These vegetables are also rich in vitamins, minerals, and antioxidants that support overall health. Aim to incorporate at least five servings of leafy greens and cruciferous vegetables into your diet each week.

Whole Grains

Whole grains, like brown rice, quinoa, and whole-wheat bread, are beneficial for people with gout, as they provide a source of complex carbohydrates and fiber. Fiber helps to regulate blood sugar levels and promote the excretion of uric acid through the kidneys. Choose whole grain products over refined grains to maximize these benefits.

Low-Fat Dairy Products

Low-Fat Milk and Yogurt

Low-fat dairy products, such as milk and yogurt, have been shown to lower the risk of gout. These products are rich in proteins that have a lower purine content than animal proteins, making them a better choice for people with gout. Opt for low-fat versions of milk and yogurt, as full-fat dairy can contribute to higher calorie intake and weight gain, which can exacerbate gout symptoms.


Cheese is another dairy product that can be beneficial for people with gout. Like milk and yogurt, cheese contains proteins with lower purine content. However, it is essential to choose low-fat cheese options and consume them in moderation, as excessive intake of high-fat cheese can lead to weight gain and increased gout risk.

Lean Protein Sources

Poultry and Fish

While meat can be high in purines, some lean protein sources are safer for people with gout. Poultry, such as chicken and turkey, and certain fish, like salmon and trout, are lower in purines than red meat and organ meats. Opt for these lean protein options and limit portion sizes to 4-6 ounces per serving.

Plant-Based Protein

Plant-based protein sources, such as beans, lentils, and tofu, are generally lower in purines than animal proteins. These plant-based options also provide additional benefits, like fiber and essential nutrients, which can contribute to a healthier overall diet. Aim to incorporate plant-based proteins into your meals several times a week to help manage gout symptoms.

Nuts and Seeds

Nuts and seeds are an excellent snack option for individuals with gout, as they are low in purines and provide healthy fats, fiber, and protein. Some good options include almonds, walnuts, flaxseeds, and chia seeds. Consuming moderate portions of nuts and seeds can help promote a feeling of fullness and support overall health.



Proper hydration is crucial for individuals with gout, as it helps flush excess uric acid from the body. Aim to drink at least 8-10 cups of water per day. Staying well-hydrated can help reduce the risk of gout flare-ups and support overall health.

Herbal Tea

Herbal teas, such as green tea and chamomile tea, can provide additional hydration and offer potential benefits for people with gout. Green tea, in particular, contains compounds that may help reduce inflammation and lower uric acid levels. Enjoy a few cups of herbal tea per day to support hydration and gout management.

Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help alleviate gout symptoms. Some excellent sources of omega-3s include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts. Aim to incorporate these foods into your diet regularly to support overall health and gout management.

Foods to Limit or Avoid

While it's essential to focus on incorporating beneficial foods into your diet, it's also important to be aware of foods that can exacerbate gout symptoms. Some foods to limit or avoid include:

  • High-purine foods, such as red meat, organ meats, shellfish, and certain types of fish like anchovies and sardines
  • Sugary beverages, which can contribute to increased uric acid levels
  • Alcohol, especially beer and spirits, as they can increase uric acid production and impair kidney function
  • Refined carbohydrates, such as white bread, pastries, and sugary snacks, as they can contribute to weight gain and worsen gout symptoms

In conclusion, a balanced and nutritious diet can play a significant role in managing gout symptoms and reducing the risk of flare-ups. By incorporating the recommended foods into your diet and limiting or avoiding foods that can exacerbate gout, you can support your overall health and well-being while living with this painful condition. Remember to consult your healthcare provider or a registered dietitian for personalized dietary advice and guidance.


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