10 Tips to Help You Avoid or Pevent Future Gout Flare Ups

If you suffer from gout, you are not alone, I also suffer and if you have had gout pain, you know what I mean when I say “suffering from gout is hell.” It’s one of the worst pains there is. Now, lett me give you my personalized 10 tips to help avoid or prevent future gout flare ups.

Here are 10 tips to help you avoid gout pain and prevent future flare-ups:

1. Hydrate Like It’s Your Job

Yeah, I know, when there are drinks that have flavor, why would I want to drink something so boring like water? Well …drinking plenty of water is the simplest way to flush excess uric acid out of your system. Aim for 8–12 cups of water daily. If you feel a flare-up coming on, increase that to help your kidneys filter the acid more efficiently. So think aboud it, skip drinking water and choose flavorful drinks that WILL lead to the dreaded gout pain – yeah, I will just drink plenty of water, the heck with the flavor filled drinks, they’re not good for you anyways.

2. Ditch the “Purine Powerhouses”

Uric acid is produced when your body breaks down purines. To keep levels low, strictly limit or avoid:

Organ meats: Liver, kidneys, and sweetbreads.
Red meat: Beef, lamb, and pork.
Certain seafood: Anchovies, sardines, mussels, scallops, trout, and tuna.

3. Be Wary of “Liquid Sugar” (Fructose)

I’m not a saint, I don’t always stick to water, I do ventuer out and look for drinks that have flavor, ones that I know are not going to cause a flare up. You can do that too. Just be wary of that liquid sugar called fructose. Fructose is a major gout trigger. It’s found in soda, sweetened juices, and many processed snacks (often as high-fructose corn syrup). Unlike other sugars, fructose specifically triggers the body to produce more uric acid.

4. Reconsider Your Happy Hour

Alcohol is a double whammy: it increases uric acid production and makes it harder for your kidneys to get rid of it. Beer is the worst offender because it is also high in purines. If you do drink, opt for a small glass of wine, which is generally considered less risky for gout. Sorry, but alcohol is NOT worth the pain that is attached to gout, no thanks.

5. Embrace Low-Fat Dairy

Studies show that low-fat milk, yogurt, and cheese can actually lower your risk of gout. The proteins in dairy help the body excrete uric acid through your urine.

6. Make Friends with Cherries

Cherries (especially tart cherries or tart cherry juice) contain anthocyanins, which have powerful anti-inflammatory properties. Many gout sufferers find that eating a handful of cherries a day significantly reduces the frequency of attacks.

7. Boost Your Vitamin C

Vitamin C may help lower uric acid levels. Focus on citrus fruits like oranges, grapefruits, and strawberries. However, check with your doctor before taking high-dose supplements, as they can occasionally interact with other medications.

8. Opt for Plant-Based Proteins

While some vegetables (like spinach and asparagus) have moderate purine levels, research suggests they do not increase the risk of gout attacks the way meat does. Swap out some meat for beans, lentils, tofu, and nuts.

9. Manage Weight Sustainably

Being overweight is a major risk factor for gout, but avoid crash diets. Rapid weight loss can actually cause a temporary spike in uric acid levels and trigger a massive flare-up. Aim for slow, steady progress through exercise and balanced eating.

10. Check Your “2026” Habits

Since you’re looking at your health this year, take a moment to review your medications with a doctor. Some common drugs, like low-dose aspirin or certain diuretics (water pills) used for blood pressure, can actually increase uric acid levels.