Gout Diet Foods To Eat | Sample Menu To Reduce Flare-Ups

What Is A Good Diet For Gout?

A gout diet is designed to reduce the levels of uric acid in the blood.  Gout is a painful form of arthritic inflammation that can flare up suddenly. Gout is the result of an accumulation of by-products of uric acid in bone joints. The needle-like monosodium urate crystals result in pain at the joints. The crystals damage surrounding tissue that becomes invaded with neutrophils causing redness and inflammation. Uric acid is a by-product when chemicals called purines are broken down in the body. 

Purines Definition

Purines are not a problem by themselves, however the issue is that purines break down into uric acid and some people like gout sufferers, have a problem metabolising uric acid. While purines do occur naturally in the body they are also present in certain foods. Some foods contain a high level of purines. Therefore, elimination of these purine-rich foods from the diet can help reduce and prevent gout attacks. However, it should also be noted that vegetables which are high in purines do not cause gout attacks. It has also been found that fructose can raise uric acid levels too although it is not high in purines.

Foods Rich In Purines

According to Mayo Clinic, the following foods are best avoided in a gout diet, as they are high in purines:

  • Organ meats ("sweetmeats") such as liver, brains and kidneys
  • Certain types of seafood such as shellfish, sardines, herring, anchovies and mackerel.
  • Red meat such as lamb, beef, pork and game (venison)
  • Alcohol especially beer
  • High fructose drinks, and fruit juices which are naturally sweet, as well as honey.
  • Processed foods high in sugar may raise uric acid levels even though they are not high in purines. For example, sweetened cereals, candies and baked goods.

Low Purine Diet For Gout

There are plenty of low purine foods you can eat on a gout diet:

  • Fruits, especially cherries as they may help lower uric acid levels.
  • All Vegetables
  • Lentils and legumes such as beans.
  • Nuts and seeds
  • Whole grains such as brown rice, oats and barley
  • Eggs and dairy products - although low-fat dairy is better
  • Coffee, green tea, black tea

A Sample Gout Diet Menu

Meal Idea Details

Breakfast

gout diet green smoothie

Green smoothie made with kale, broccoli and apples mixed with greek yoghurt.

Lunch

gout diet chicken breast fillet salad

Grilled chicken breast served with a whole grain roll and green salad with chopped vegetables.

Snack

gout diet cherries

A bowl of fresh cherries and a glass of water.

Dinner

gout diet salmon dinner

Oven grilled salmon with olive oil drizzle served with tomato and cucumber salad.

Dessert

gout diet melon dessert

A bowl of fresh chopped watermelon followed by green tea.

The take away is that a gout diet can help reduce the frequency of gout attacks by limiting foods high in purines. A gout diet coupled with exercise and maintaining a healthy weight can improve your overall well-being.

Scroll to Top