Understanding Gout and Its Connection to Diet
Gout is a form of arthritis that causes sudden and painful flare-ups, often in the joints of the feet or hands. These flares happen when there’s too much uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
Your body naturally produces uric acid as it breaks down purines, which are substances found in certain foods and drinks. While genetics and lifestyle also play a role in gout, diet is a key factor that you can influence. Choosing the right foods and staying well-hydrated can help manage uric acid levels and reduce the likelihood of painful flare-ups.
*Remember that every person is different, so it’s important to speak with your healthcare provider or registered dietitian to determine a plan that works best for you.
Foods to Limit (and Why)
High-Purine Foods That Can Trigger Gout
Purines are compounds found in many foods that your body breaks down into uric acid. When there’s too much uric acid in the body – which can happen as a result of the body making too much uric acid or not getting rid of enough of it – crystals can form and trigger gout symptoms. As a result, people who have been diagnosed with gout are instructed to follow a low-purine diet, which focuses on limiting high purine foods such as:
Organ meats like liver, kidneys, and sweetbreads
Red meats such as beef, lamb, pork, and bacon
Certain seafood like anchovies, herring, sardines, mussels, scallops, trout, and tuna
Game meats including venison, goose, veal, and other wild game
Gravies and meat-based broths
While it’s okay to enjoy these occasionally, eating them in excess may increase your risk of gout flares. Focusing on lower-purine proteins and balancing your meals with vegetables, whole grains, and healthy fats can help support uric acid balance.
Ultraprocessed & Fast Foods
The link between processed foods and gout comes down to their ingredients. Ultra-processed foods (UPFs) are often high in purines, fructose, sodium, and additives — all of which can contribute to higher uric acid levels and inflammation. Research from the UK Biobank found that individuals who consumed the highest amounts of UPFs had a 16% greater risk of developing gout compared to those with the lowest intake. Replacing 20% of UPF intake with whole or minimally processed foods can make a difference by lowering gout risk by up to 13%.
In addition to raising uric acid levels, excess consumption of these foods may also promote chronic inflammation, which can make gout management more challenging. Foods to limit in this category include:
Fast food such as burgers, fried chicken, and fries
Frozen meals high in sodium and preservatives
Highly processed meats such as deli meats, sausages, and bacon
Alcohol & Sugary Drinks
Both alcohol and sugary beverages are well-known contributors to higher uric acid levels and gout risk. Research shows that sugar-sweetened beverages (SSBs), including sodas and sweetened fruit juices, are linked to a significantly increased risk of gout. A meta-analysis found that people with higher intake of SBBs and fruit juices (greater than 14 servings per week) had more than double the risk of gout compared to those who consumed the least (less than 1 serving per month). Interestingly, whole fruits do not show this same association, suggesting that the problem lies in processed forms of fructose rather than naturally occurring sugars.
Alcohol is another key factor, with the risk increasing alongside consumption. Beer poses the greatest risk due to its high purine content, followed by spirits. Wine appears to have a less clear relationship with gout; some studies suggest moderate wine consumption may not significantly raise the risk, though heavy drinking of any type of alcohol can contribute to flares.
Due to the research surrounding the correlation between SSBs and alcohol with gout risk, it is recommended to limit:
Beer, especially given its high purine content
Spirits & mixed alcohol drinks
Sugary sodas, sweetened fruit juices, and energy drinks
Understanding Gout and Its Connection to Diet
Gout is a form of arthritis that causes sudden and painful flare-ups, often in the joints of the feet or hands. These flares happen when there’s too much uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
Your body naturally produces uric acid as it breaks down purines, which are substances found in certain foods and drinks. While genetics and lifestyle also play a role in gout, diet is a key factor that you can influence. Choosing the right foods and staying well-hydrated can help manage uric acid levels and reduce the likelihood of painful flare-ups.
*Remember that every person is different, so it’s important to speak with your healthcare provider or registered dietitian to determine a plan that works best for you.
Foods to Limit (and Why)
High-Purine Foods That Can Trigger Gout
Purines are compounds found in many foods that your body breaks down into uric acid. When there’s too much uric acid in the body – which can happen as a result of the body making too much uric acid or not getting rid of enough of it – crystals can form and trigger gout symptoms. As a result, people who have been diagnosed with gout are instructed to follow a low-purine diet, which focuses on limiting high purine foods such as:
Organ meats like liver, kidneys, and sweetbreads
Red meats such as beef, lamb, pork, and bacon
Certain seafood like anchovies, herring, sardines, mussels, scallops, trout, and tuna
Game meats including venison, goose, veal, and other wild game
Gravies and meat-based broths
While it’s okay to enjoy these occasionally, eating them in excess may increase your risk of gout flares. Focusing on lower-purine proteins and balancing your meals with vegetables, whole grains, and healthy fats can help support uric acid balance.
Ultraprocessed & Fast Foods
The link between processed foods and gout comes down to their ingredients. Ultra-processed foods (UPFs) are often high in purines, fructose, sodium, and additives — all of which can contribute to higher uric acid levels and inflammation. Research from the UK Biobank found that individuals who consumed the highest amounts of UPFs had a 16% greater risk of developing gout compared to those with the lowest intake. Replacing 20% of UPF intake with whole or minimally processed foods can make a difference by lowering gout risk by up to 13%.
In addition to raising uric acid levels, excess consumption of these foods may also promote chronic inflammation, which can make gout management more challenging. Foods to limit in this category include:
Fast food such as burgers, fried chicken, and fries
Frozen meals high in sodium and preservatives
Highly processed meats such as deli meats, sausages, and bacon
Alcohol & Sugary Drinks
Both alcohol and sugary beverages are well-known contributors to higher uric acid levels and gout risk. Research shows that sugar-sweetened beverages (SSBs), including sodas and sweetened fruit juices, are linked to a significantly increased risk of gout. A meta-analysis found that people with higher intake of SBBs and fruit juices (greater than 14 servings per week) had more than double the risk of gout compared to those who consumed the least (less than 1 serving per month). Interestingly, whole fruits do not show this same association, suggesting that the problem lies in processed forms of fructose rather than naturally occurring sugars.
Alcohol is another key factor, with the risk increasing alongside consumption. Beer poses the greatest risk due to its high purine content, followed by spirits. Wine appears to have a less clear relationship with gout; some studies suggest moderate wine consumption may not significantly raise the risk, though heavy drinking of any type of alcohol can contribute to flares.
Due to the research surrounding the correlation between SSBs and alcohol with gout risk, it is recommended to limit:
Beer, especially given its high purine content
Spirits & mixed alcohol drinks
Sugary sodas, sweetened fruit juices, and energy drinks
Understanding Gout and Its Connection to Diet
Gout is a form of arthritis that causes sudden and painful flare-ups, often in the joints of the feet or hands. These flares happen when there’s too much uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
Your body naturally produces uric acid as it breaks down purines, which are substances found in certain foods and drinks. While genetics and lifestyle also play a role in gout, diet is a key factor that you can influence. Choosing the right foods and staying well-hydrated can help manage uric acid levels and reduce the likelihood of painful flare-ups.
*Remember that every person is different, so it’s important to speak with your healthcare provider or registered dietitian to determine a plan that works best for you.
Foods to Limit (and Why)
High-Purine Foods That Can Trigger Gout
Purines are compounds found in many foods that your body breaks down into uric acid. When there’s too much uric acid in the body – which can happen as a result of the body making too much uric acid or not getting rid of enough of it – crystals can form and trigger gout symptoms. As a result, people who have been diagnosed with gout are instructed to follow a low-purine diet, which focuses on limiting high purine foods such as:
Organ meats like liver, kidneys, and sweetbreads
Red meats such as beef, lamb, pork, and bacon
Certain seafood like anchovies, herring, sardines, mussels, scallops, trout, and tuna
Game meats including venison, goose, veal, and other wild game
Gravies and meat-based broths
While it’s okay to enjoy these occasionally, eating them in excess may increase your risk of gout flares. Focusing on lower-purine proteins and balancing your meals with vegetables, whole grains, and healthy fats can help support uric acid balance.
Ultraprocessed & Fast Foods
The link between processed foods and gout comes down to their ingredients. Ultra-processed foods (UPFs) are often high in purines, fructose, sodium, and additives — all of which can contribute to higher uric acid levels and inflammation. Research from the UK Biobank found that individuals who consumed the highest amounts of UPFs had a 16% greater risk of developing gout compared to those with the lowest intake. Replacing 20% of UPF intake with whole or minimally processed foods can make a difference by lowering gout risk by up to 13%.
In addition to raising uric acid levels, excess consumption of these foods may also promote chronic inflammation, which can make gout management more challenging. Foods to limit in this category include:
Fast food such as burgers, fried chicken, and fries
Frozen meals high in sodium and preservatives
Highly processed meats such as deli meats, sausages, and bacon
Alcohol & Sugary Drinks
Both alcohol and sugary beverages are well-known contributors to higher uric acid levels and gout risk. Research shows that sugar-sweetened beverages (SSBs), including sodas and sweetened fruit juices, are linked to a significantly increased risk of gout. A meta-analysis found that people with higher intake of SBBs and fruit juices (greater than 14 servings per week) had more than double the risk of gout compared to those who consumed the least (less than 1 serving per month). Interestingly, whole fruits do not show this same association, suggesting that the problem lies in processed forms of fructose rather than naturally occurring sugars.
Alcohol is another key factor, with the risk increasing alongside consumption. Beer poses the greatest risk due to its high purine content, followed by spirits. Wine appears to have a less clear relationship with gout; some studies suggest moderate wine consumption may not significantly raise the risk, though heavy drinking of any type of alcohol can contribute to flares.
Due to the research surrounding the correlation between SSBs and alcohol with gout risk, it is recommended to limit:
Beer, especially given its high purine content
Spirits & mixed alcohol drinks
Sugary sodas, sweetened fruit juices, and energy drinks
Understanding Gout and Its Connection to Diet
Gout is a form of arthritis that causes sudden and painful flare-ups, often in the joints of the feet or hands. These flares happen when there’s too much uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
Your body naturally produces uric acid as it breaks down purines, which are substances found in certain foods and drinks. While genetics and lifestyle also play a role in gout, diet is a key factor that you can influence. Choosing the right foods and staying well-hydrated can help manage uric acid levels and reduce the likelihood of painful flare-ups.
*Remember that every person is different, so it’s important to speak with your healthcare provider or registered dietitian to determine a plan that works best for you.
Foods to Limit (and Why)
High-Purine Foods That Can Trigger Gout
Purines are compounds found in many foods that your body breaks down into uric acid. When there’s too much uric acid in the body – which can happen as a result of the body making too much uric acid or not getting rid of enough of it – crystals can form and trigger gout symptoms. As a result, people who have been diagnosed with gout are instructed to follow a low-purine diet, which focuses on limiting high purine foods such as:
Organ meats like liver, kidneys, and sweetbreads
Red meats such as beef, lamb, pork, and bacon
Certain seafood like anchovies, herring, sardines, mussels, scallops, trout, and tuna
Game meats including venison, goose, veal, and other wild game
Gravies and meat-based broths
While it’s okay to enjoy these occasionally, eating them in excess may increase your risk of gout flares. Focusing on lower-purine proteins and balancing your meals with vegetables, whole grains, and healthy fats can help support uric acid balance.
Ultraprocessed & Fast Foods
The link between processed foods and gout comes down to their ingredients. Ultra-processed foods (UPFs) are often high in purines, fructose, sodium, and additives — all of which can contribute to higher uric acid levels and inflammation. Research from the UK Biobank found that individuals who consumed the highest amounts of UPFs had a 16% greater risk of developing gout compared to those with the lowest intake. Replacing 20% of UPF intake with whole or minimally processed foods can make a difference by lowering gout risk by up to 13%.
In addition to raising uric acid levels, excess consumption of these foods may also promote chronic inflammation, which can make gout management more challenging. Foods to limit in this category include:
Fast food such as burgers, fried chicken, and fries
Frozen meals high in sodium and preservatives
Highly processed meats such as deli meats, sausages, and bacon
Alcohol & Sugary Drinks
Both alcohol and sugary beverages are well-known contributors to higher uric acid levels and gout risk. Research shows that sugar-sweetened beverages (SSBs), including sodas and sweetened fruit juices, are linked to a significantly increased risk of gout. A meta-analysis found that people with higher intake of SBBs and fruit juices (greater than 14 servings per week) had more than double the risk of gout compared to those who consumed the least (less than 1 serving per month). Interestingly, whole fruits do not show this same association, suggesting that the problem lies in processed forms of fructose rather than naturally occurring sugars.
Alcohol is another key factor, with the risk increasing alongside consumption. Beer poses the greatest risk due to its high purine content, followed by spirits. Wine appears to have a less clear relationship with gout; some studies suggest moderate wine consumption may not significantly raise the risk, though heavy drinking of any type of alcohol can contribute to flares.
Due to the research surrounding the correlation between SSBs and alcohol with gout risk, it is recommended to limit:
Beer, especially given its high purine content
Spirits & mixed alcohol drinks
Sugary sodas, sweetened fruit juices, and energy drinks
Understanding Gout and Its Connection to Diet
Gout is a form of arthritis that causes sudden and painful flare-ups, often in the joints of the feet or hands. These flares happen when there’s too much uric acid in your bloodstream, leading to the formation of sharp, needle-like crystals in your joints.
Your body naturally produces uric acid as it breaks down purines, which are substances found in certain foods and drinks. While genetics and lifestyle also play a role in gout, diet is a key factor that you can influence. Choosing the right foods and staying well-hydrated can help manage uric acid levels and reduce the likelihood of painful flare-ups.
*Remember that every person is different, so it’s important to speak with your healthcare provider or registered dietitian to determine a plan that works best for you.
Foods to Limit (and Why)
High-Purine Foods That Can Trigger Gout
Purines are compounds found in many foods that your body breaks down into uric acid. When there’s too much uric acid in the body – which can happen as a result of the body making too much uric acid or not getting rid of enough of it – crystals can form and trigger gout symptoms. As a result, people who have been diagnosed with gout are instructed to follow a low-purine diet, which focuses on limiting high purine foods such as:
Organ meats like liver, kidneys, and sweetbreads
Red meats such as beef, lamb, pork, and bacon
Certain seafood like anchovies, herring, sardines, mussels, scallops, trout, and tuna
Game meats including venison, goose, veal, and other wild game
Gravies and meat-based broths
While it’s okay to enjoy these occasionally, eating them in excess may increase your risk of gout flares. Focusing on lower-purine proteins and balancing your meals with vegetables, whole grains, and healthy fats can help support uric acid balance.
Ultraprocessed & Fast Foods
The link between processed foods and gout comes down to their ingredients. Ultra-processed foods (UPFs) are often high in purines, fructose, sodium, and additives — all of which can contribute to higher uric acid levels and inflammation. Research from the UK Biobank found that individuals who consumed the highest amounts of UPFs had a 16% greater risk of developing gout compared to those with the lowest intake. Replacing 20% of UPF intake with whole or minimally processed foods can make a difference by lowering gout risk by up to 13%.
In addition to raising uric acid levels, excess consumption of these foods may also promote chronic inflammation, which can make gout management more challenging. Foods to limit in this category include:
Fast food such as burgers, fried chicken, and fries
Frozen meals high in sodium and preservatives
Highly processed meats such as deli meats, sausages, and bacon
Alcohol & Sugary Drinks
Both alcohol and sugary beverages are well-known contributors to higher uric acid levels and gout risk. Research shows that sugar-sweetened beverages (SSBs), including sodas and sweetened fruit juices, are linked to a significantly increased risk of gout. A meta-analysis found that people with higher intake of SBBs and fruit juices (greater than 14 servings per week) had more than double the risk of gout compared to those who consumed the least (less than 1 serving per month). Interestingly, whole fruits do not show this same association, suggesting that the problem lies in processed forms of fructose rather than naturally occurring sugars.
Alcohol is another key factor, with the risk increasing alongside consumption. Beer poses the greatest risk due to its high purine content, followed by spirits. Wine appears to have a less clear relationship with gout; some studies suggest moderate wine consumption may not significantly raise the risk, though heavy drinking of any type of alcohol can contribute to flares.
Due to the research surrounding the correlation between SSBs and alcohol with gout risk, it is recommended to limit:
Beer, especially given its high purine content
Spirits & mixed alcohol drinks
Sugary sodas, sweetened fruit juices, and energy drinks
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Healthier Swaps for a Gout-Friendly Diet
Low-Purine Protein Options
With gout, it’s important to know that you don’t need to avoid all protein. Protein is essential for muscle health and energy, so the goal is to vary your protein sources, aim for balanced portions, and choose options that are lower in purines, such as:
Skinless poultry (in moderation)
Low-fat dairy products like 0% Greek yogurt and skim milk
Eggs
Legumes and tofu (although they contain some purines, they appear less likely to trigger gout)
Healthy Fats
Opting for unsaturated fats over saturated fats can help support overall health, manage gout, and reduce inflammation. Additionally, it is recommended to limit trans fats and saturated fats typically found in ultraprocessed and fried foods.
Olive oil and avocado oil for cooking and dressings
Avocados, nuts, and seeds as healthy additions to meals or snacks
Fatty fish like salmon and mackerel in moderation, as they offer omega-3s that may reduce the risk of recurrent gout flares
Gout-Friendly Carbohydrates
Gout-friendly carbohydrates are those that help manage uric acid levels and reduce flare risk, including:
Whole grains like oats, brown rice, and quinoa are rich in fiber and have a low glycemic index, supporting stable uric acid levels.
Non-starchy vegetables such as broccoli, spinach, and kale are low in purines and packed with nutrients.
Legumes like beans, lentils, and chickpeas provide complex carbs and fiber, making them great plant-based options that can help in managing gout.
Fruits — in particular, cherries, berries, peaches, and citrus fruits offer antioxidants and vitamin C, which may help lower inflammation.
Low-fat dairy products like yogurt and skim milk have been linked to lower uric acid levels and reduced gout risk.
Simple Ways to Prevent Gout Flares
Stay hydrated: Drinking enough water helps your body flush out excess uric acid.
Balance your meals: Aim for moderate portions of protein, fiber-rich carbs, and healthy fats.
Maintain a healthy weight: Managing your weight can help reduce uric acid levels.
Limit alcohol and sugary drinks: Replace these with water, sparkling water, or herbal tea.
FAQs
Is oatmeal bad for gout?
Oatmeal is a moderate-purine food but is generally considered safe in moderation as it provides beneficial fiber.
What snacks can I eat if I have gout?
Low-fat yogurt with berries
Nuts & seeds in the appropriate portion sizes
Fresh vegetables with hummus
Whole-grain crackers with avocado
Hard-boiled eggs
Can you eat eggs with gout?
Yes! Eggs are a low-purine, protein-rich option that can be safely included in a gout-friendly diet.
What are the best beverages for gout?
Water (aim for at least eight glasses daily)
Sparkling water with lemon or lime
Herbal teas
Moderate coffee intake, which may even help lower gout risk
Final Thoughts: Managing Gout Through Diet
Managing gout is about finding balance and making mindful choices. By limiting high-purine and ultraprocessed foods, choosing healthy carbohydrates, and staying hydrated, you can reduce the risk of flare-ups. Every small step counts, and dietary changes can have a meaningful impact.
Everyone’s journey is different. If you’d like help creating a plan tailored to your needs, consider booking a consultation with a Season dietitian. We’re here to support you every step of the way – click here to get started today!
Healthier Swaps for a Gout-Friendly Diet
Low-Purine Protein Options
With gout, it’s important to know that you don’t need to avoid all protein. Protein is essential for muscle health and energy, so the goal is to vary your protein sources, aim for balanced portions, and choose options that are lower in purines, such as:
Skinless poultry (in moderation)
Low-fat dairy products like 0% Greek yogurt and skim milk
Eggs
Legumes and tofu (although they contain some purines, they appear less likely to trigger gout)
Healthy Fats
Opting for unsaturated fats over saturated fats can help support overall health, manage gout, and reduce inflammation. Additionally, it is recommended to limit trans fats and saturated fats typically found in ultraprocessed and fried foods.
Olive oil and avocado oil for cooking and dressings
Avocados, nuts, and seeds as healthy additions to meals or snacks
Fatty fish like salmon and mackerel in moderation, as they offer omega-3s that may reduce the risk of recurrent gout flares
Gout-Friendly Carbohydrates
Gout-friendly carbohydrates are those that help manage uric acid levels and reduce flare risk, including:
Whole grains like oats, brown rice, and quinoa are rich in fiber and have a low glycemic index, supporting stable uric acid levels.
Non-starchy vegetables such as broccoli, spinach, and kale are low in purines and packed with nutrients.
Legumes like beans, lentils, and chickpeas provide complex carbs and fiber, making them great plant-based options that can help in managing gout.
Fruits — in particular, cherries, berries, peaches, and citrus fruits offer antioxidants and vitamin C, which may help lower inflammation.
Low-fat dairy products like yogurt and skim milk have been linked to lower uric acid levels and reduced gout risk.
Simple Ways to Prevent Gout Flares
Stay hydrated: Drinking enough water helps your body flush out excess uric acid.
Balance your meals: Aim for moderate portions of protein, fiber-rich carbs, and healthy fats.
Maintain a healthy weight: Managing your weight can help reduce uric acid levels.
Limit alcohol and sugary drinks: Replace these with water, sparkling water, or herbal tea.
FAQs
Is oatmeal bad for gout?
Oatmeal is a moderate-purine food but is generally considered safe in moderation as it provides beneficial fiber.
What snacks can I eat if I have gout?
Low-fat yogurt with berries
Nuts & seeds in the appropriate portion sizes
Fresh vegetables with hummus
Whole-grain crackers with avocado
Hard-boiled eggs
Can you eat eggs with gout?
Yes! Eggs are a low-purine, protein-rich option that can be safely included in a gout-friendly diet.
What are the best beverages for gout?
Water (aim for at least eight glasses daily)
Sparkling water with lemon or lime
Herbal teas
Moderate coffee intake, which may even help lower gout risk
Final Thoughts: Managing Gout Through Diet
Managing gout is about finding balance and making mindful choices. By limiting high-purine and ultraprocessed foods, choosing healthy carbohydrates, and staying hydrated, you can reduce the risk of flare-ups. Every small step counts, and dietary changes can have a meaningful impact.
Everyone’s journey is different. If you’d like help creating a plan tailored to your needs, consider booking a consultation with a Season dietitian. We’re here to support you every step of the way – click here to get started today!
Healthier Swaps for a Gout-Friendly Diet
Low-Purine Protein Options
With gout, it’s important to know that you don’t need to avoid all protein. Protein is essential for muscle health and energy, so the goal is to vary your protein sources, aim for balanced portions, and choose options that are lower in purines, such as:
Skinless poultry (in moderation)
Low-fat dairy products like 0% Greek yogurt and skim milk
Eggs
Legumes and tofu (although they contain some purines, they appear less likely to trigger gout)
Healthy Fats
Opting for unsaturated fats over saturated fats can help support overall health, manage gout, and reduce inflammation. Additionally, it is recommended to limit trans fats and saturated fats typically found in ultraprocessed and fried foods.
Olive oil and avocado oil for cooking and dressings
Avocados, nuts, and seeds as healthy additions to meals or snacks
Fatty fish like salmon and mackerel in moderation, as they offer omega-3s that may reduce the risk of recurrent gout flares
Gout-Friendly Carbohydrates
Gout-friendly carbohydrates are those that help manage uric acid levels and reduce flare risk, including:
Whole grains like oats, brown rice, and quinoa are rich in fiber and have a low glycemic index, supporting stable uric acid levels.
Non-starchy vegetables such as broccoli, spinach, and kale are low in purines and packed with nutrients.
Legumes like beans, lentils, and chickpeas provide complex carbs and fiber, making them great plant-based options that can help in managing gout.
Fruits — in particular, cherries, berries, peaches, and citrus fruits offer antioxidants and vitamin C, which may help lower inflammation.
Low-fat dairy products like yogurt and skim milk have been linked to lower uric acid levels and reduced gout risk.
Simple Ways to Prevent Gout Flares
Stay hydrated: Drinking enough water helps your body flush out excess uric acid.
Balance your meals: Aim for moderate portions of protein, fiber-rich carbs, and healthy fats.
Maintain a healthy weight: Managing your weight can help reduce uric acid levels.
Limit alcohol and sugary drinks: Replace these with water, sparkling water, or herbal tea.
FAQs
Is oatmeal bad for gout?
Oatmeal is a moderate-purine food but is generally considered safe in moderation as it provides beneficial fiber.
What snacks can I eat if I have gout?
Low-fat yogurt with berries
Nuts & seeds in the appropriate portion sizes
Fresh vegetables with hummus
Whole-grain crackers with avocado
Hard-boiled eggs
Can you eat eggs with gout?
Yes! Eggs are a low-purine, protein-rich option that can be safely included in a gout-friendly diet.
What are the best beverages for gout?
Water (aim for at least eight glasses daily)
Sparkling water with lemon or lime
Herbal teas
Moderate coffee intake, which may even help lower gout risk
Final Thoughts: Managing Gout Through Diet
Managing gout is about finding balance and making mindful choices. By limiting high-purine and ultraprocessed foods, choosing healthy carbohydrates, and staying hydrated, you can reduce the risk of flare-ups. Every small step counts, and dietary changes can have a meaningful impact.
Everyone’s journey is different. If you’d like help creating a plan tailored to your needs, consider booking a consultation with a Season dietitian. We’re here to support you every step of the way – click here to get started today!
Healthier Swaps for a Gout-Friendly Diet
Low-Purine Protein Options
With gout, it’s important to know that you don’t need to avoid all protein. Protein is essential for muscle health and energy, so the goal is to vary your protein sources, aim for balanced portions, and choose options that are lower in purines, such as:
Skinless poultry (in moderation)
Low-fat dairy products like 0% Greek yogurt and skim milk
Eggs
Legumes and tofu (although they contain some purines, they appear less likely to trigger gout)
Healthy Fats
Opting for unsaturated fats over saturated fats can help support overall health, manage gout, and reduce inflammation. Additionally, it is recommended to limit trans fats and saturated fats typically found in ultraprocessed and fried foods.
Olive oil and avocado oil for cooking and dressings
Avocados, nuts, and seeds as healthy additions to meals or snacks
Fatty fish like salmon and mackerel in moderation, as they offer omega-3s that may reduce the risk of recurrent gout flares
Gout-Friendly Carbohydrates
Gout-friendly carbohydrates are those that help manage uric acid levels and reduce flare risk, including:
Whole grains like oats, brown rice, and quinoa are rich in fiber and have a low glycemic index, supporting stable uric acid levels.
Non-starchy vegetables such as broccoli, spinach, and kale are low in purines and packed with nutrients.
Legumes like beans, lentils, and chickpeas provide complex carbs and fiber, making them great plant-based options that can help in managing gout.
Fruits — in particular, cherries, berries, peaches, and citrus fruits offer antioxidants and vitamin C, which may help lower inflammation.
Low-fat dairy products like yogurt and skim milk have been linked to lower uric acid levels and reduced gout risk.
Simple Ways to Prevent Gout Flares
Stay hydrated: Drinking enough water helps your body flush out excess uric acid.
Balance your meals: Aim for moderate portions of protein, fiber-rich carbs, and healthy fats.
Maintain a healthy weight: Managing your weight can help reduce uric acid levels.
Limit alcohol and sugary drinks: Replace these with water, sparkling water, or herbal tea.
FAQs
Is oatmeal bad for gout?
Oatmeal is a moderate-purine food but is generally considered safe in moderation as it provides beneficial fiber.
What snacks can I eat if I have gout?
Low-fat yogurt with berries
Nuts & seeds in the appropriate portion sizes
Fresh vegetables with hummus
Whole-grain crackers with avocado
Hard-boiled eggs
Can you eat eggs with gout?
Yes! Eggs are a low-purine, protein-rich option that can be safely included in a gout-friendly diet.
What are the best beverages for gout?
Water (aim for at least eight glasses daily)
Sparkling water with lemon or lime
Herbal teas
Moderate coffee intake, which may even help lower gout risk
Final Thoughts: Managing Gout Through Diet
Managing gout is about finding balance and making mindful choices. By limiting high-purine and ultraprocessed foods, choosing healthy carbohydrates, and staying hydrated, you can reduce the risk of flare-ups. Every small step counts, and dietary changes can have a meaningful impact.
Everyone’s journey is different. If you’d like help creating a plan tailored to your needs, consider booking a consultation with a Season dietitian. We’re here to support you every step of the way – click here to get started today!
Healthier Swaps for a Gout-Friendly Diet
Low-Purine Protein Options
With gout, it’s important to know that you don’t need to avoid all protein. Protein is essential for muscle health and energy, so the goal is to vary your protein sources, aim for balanced portions, and choose options that are lower in purines, such as:
Skinless poultry (in moderation)
Low-fat dairy products like 0% Greek yogurt and skim milk
Eggs
Legumes and tofu (although they contain some purines, they appear less likely to trigger gout)
Healthy Fats
Opting for unsaturated fats over saturated fats can help support overall health, manage gout, and reduce inflammation. Additionally, it is recommended to limit trans fats and saturated fats typically found in ultraprocessed and fried foods.
Olive oil and avocado oil for cooking and dressings
Avocados, nuts, and seeds as healthy additions to meals or snacks
Fatty fish like salmon and mackerel in moderation, as they offer omega-3s that may reduce the risk of recurrent gout flares
Gout-Friendly Carbohydrates
Gout-friendly carbohydrates are those that help manage uric acid levels and reduce flare risk, including:
Whole grains like oats, brown rice, and quinoa are rich in fiber and have a low glycemic index, supporting stable uric acid levels.
Non-starchy vegetables such as broccoli, spinach, and kale are low in purines and packed with nutrients.
Legumes like beans, lentils, and chickpeas provide complex carbs and fiber, making them great plant-based options that can help in managing gout.
Fruits — in particular, cherries, berries, peaches, and citrus fruits offer antioxidants and vitamin C, which may help lower inflammation.
Low-fat dairy products like yogurt and skim milk have been linked to lower uric acid levels and reduced gout risk.
Simple Ways to Prevent Gout Flares
Stay hydrated: Drinking enough water helps your body flush out excess uric acid.
Balance your meals: Aim for moderate portions of protein, fiber-rich carbs, and healthy fats.
Maintain a healthy weight: Managing your weight can help reduce uric acid levels.
Limit alcohol and sugary drinks: Replace these with water, sparkling water, or herbal tea.
FAQs
Is oatmeal bad for gout?
Oatmeal is a moderate-purine food but is generally considered safe in moderation as it provides beneficial fiber.
What snacks can I eat if I have gout?
Low-fat yogurt with berries
Nuts & seeds in the appropriate portion sizes
Fresh vegetables with hummus
Whole-grain crackers with avocado
Hard-boiled eggs
Can you eat eggs with gout?
Yes! Eggs are a low-purine, protein-rich option that can be safely included in a gout-friendly diet.
What are the best beverages for gout?
Water (aim for at least eight glasses daily)
Sparkling water with lemon or lime
Herbal teas
Moderate coffee intake, which may even help lower gout risk
Final Thoughts: Managing Gout Through Diet
Managing gout is about finding balance and making mindful choices. By limiting high-purine and ultraprocessed foods, choosing healthy carbohydrates, and staying hydrated, you can reduce the risk of flare-ups. Every small step counts, and dietary changes can have a meaningful impact.
Everyone’s journey is different. If you’d like help creating a plan tailored to your needs, consider booking a consultation with a Season dietitian. We’re here to support you every step of the way – click here to get started today!
