Gout and Diet: Foods to Avoid and Foods to Embrace

Starting out, I do not have a degree in the medical industry, the information I provide in this article is written by me, which is someone who suffers from Gout and various other medical issues, so i’m simply passing the information that I have learned from experience to my readers. If you have any questions about your health, it is best that you consult with a doctor.

Gout, often characterized by sudden, severe attacks of pain, swelling, redness, and tenderness in the joints (most commonly the big toe), is a form of inflammatory arthritis. It occurs when there’s an excess of uric acid in the bloodstream, leading to the formation of sharp, needle-like urate crystals in a joint. While your body naturally produces uric acid, certain foods are high in compounds called purines, which significantly contribute to uric acid levels. Managing your diet is a cornerstone of gout prevention and management.

It’s important to note that diet alone may not be enough to control gout, and medication prescribed by a healthcare professional is often necessary. However, dietary modifications can greatly reduce the frequency and severity of gout attacks.

Foods to Avoid When You Have Gout (High-Purine and Uric Acid-Increasing Foods)

The primary goal of a gout-friendly diet is to limit foods that are high in purines or that otherwise increase uric acid production or hinder its excretion. Here’s a list of 50 foods and beverages to limit or avoid:

1. Organ Meats: Liver (beef, chicken, etc.)
2. Organ Meats: Kidney
3. Organ Meats: Sweetbreads
4. Organ Meats: Brains
5. Game Meats: Venison
6. Game Meats: Pheasant
7. Game Meats: Duck (especially wild duck)
8. Red Meats (High Consumption): Beef (especially fatty cuts)
9. Red Meats (High Consumption): Lamb
10. Red Meats (High Consumption): Pork
11. Seafood (High Purine): Anchovies
12. Seafood (High Purine): Sardines
13. Seafood (High Purine): Mackerel
14. Seafood (High Purine): Herring
15. Seafood (High Purine): Scallops
16. Seafood (High Purine): Tuna (in large amounts)
17. Seafood (High Purine): Trout
18. Seafood (High Purine): Haddock
19. Seafood (High Purine): Codfish
20. Shellfish: Mussels
21. Shellfish: Shrimp (in large amounts)
22. Shellfish: Lobster (in large amounts)
23. Shellfish: Crab (in large amounts)
24. Sugary Drinks: Soda (regular)
25. Sugary Drinks: Fruit juice (high-fructose varieties)
26. High-Fructose Corn Syrup (HFCS) Products: Candies
27. HFCS Products: Baked goods (many commercial varieties)
28. HFCS Products: Processed snacks
29. Alcohol: Beer (especially high in purines and yeast)
30. Alcohol: Hard liquor/Spirits (can increase uric acid production)
31. Alcohol: Wine (less impact than beer/spirits, but still best in moderation)
32. Yeast Extracts: Marmite
33. Yeast Extracts: Vegemite
34. Gravies: Made from meat drippings
35. Meat Extracts: Bouillon cubes
36. Meat Extracts: Stock cubes
37. Processed Meats: Bacon
38. Processed Meats: Sausage
39. Processed Meats: Hot dogs
40. Processed Meats: Deli meats
41. Certain Vegetables (in very large amounts – moderation is key): Asparagus
42. Certain Vegetables: Cauliflower
43. Certain Vegetables: Mushrooms
44. Certain Vegetables: Spinach
45. Certain Vegetables: Green peas
46. Refined Carbohydrates: White bread
47. Refined Carbohydrates: White pasta
48. Refined Carbohydrates: Sugary cereals
49. Fried Foods: Often high in unhealthy fats and can lead to weight gain, exacerbating gout.
50. Trans Fats: Found in many processed and fast foods.

It’s important to clarify that while some vegetables like spinach, asparagus, and mushrooms contain purines, studies have shown they do not increase the risk of gout or gout attacks as much as purine-rich meats and seafood do. Therefore, they generally don’t need to be strictly avoided, but consumed in moderation as part of a balanced diet. The primary focus for avoidance should be on organ meats, game meats, certain seafood, sugary drinks, and alcohol.

Foods That Are Good for Gout Sufferers

Embracing a diet rich in certain foods can help lower uric acid levels, reduce inflammation, and support overall joint health. Focus on incorporating these into your daily meals:

1. Water: Staying well-hydrated helps your kidneys flush out uric acid. Drink at least 8-10 glasses of water daily.
2. Cherries: Both tart and sweet cherries, and cherry juice, have been linked to reduced uric acid levels and fewer gout attacks.
3. Low-Fat Dairy Products: Skim milk, yogurt, and cheese may help reduce uric acid.
4. Complex Carbohydrates: Whole grains like oats, brown rice, whole-wheat bread, and quinoa. These provide fiber and sustained energy.
5. Fresh Fruits (most types): Especially those rich in Vitamin C, which may help lower uric acid. Examples include:
   • Oranges
   • Grapefruit
   • Kiwis
   • Berries (strawberries, blueberries, raspberries)
   • Apples
   • Bananas
6. Fresh Vegetables (most types): Generally encouraged, even those with moderate purines. Focus on:
   • Broccoli
   • Cabbage
   • Carrots
   • Cucumbers
   • Lettuce
   • Tomatoes
   • Bell peppers
7. Legumes: Lentils, beans, and peas (in moderation for peas, as mentioned above).
8. Lean Proteins (in moderation):
   • Chicken breast (skinless)
   • Turkey breast (skinless)
   • Fish low in purines (e.g., salmon, flounder, tilapia – though some fish are high purine, these are better options in moderation)
   • Tofu and other soy products
9. Healthy Fats:
   • Nuts (almonds, walnuts)
   • Seeds (chia seeds, flaxseeds)
   • Olive oil
   • Avocado
10. Coffee: Moderate coffee consumption has been associated with a lower risk of gout.
11. Vitamin C-Rich Foods: Apart from fruits, consider supplements after consulting your doctor.
12. Plant-Based Proteins: Prioritizing these over animal proteins can be beneficial.

Adopting a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and lean proteins, while significantly limiting high-purine foods, sugary drinks, and alcohol, can play a pivotal role in managing gout and improving your overall joint health. Always consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you are on medication for gout or other conditions.