Gout “Cheat Sheet”
Gout is a painful form of arthritis that happens when too much uric acid builds up and forms crystals in your joints. Your body makes uric acid after it breaks down a substance called purine, which is found in many foods.
One of the things that may help you manage your gout is to reduce the amount of purines you eat. Keep in mind that while what you eat can affect how much uric acid your body produces, the effects are small compared to medication.
No specific eating plan will completely prevent flare-ups, but a good gout diet will help you:
- Reach a healthy weight
- Set and stick to good eating habits
- Limit foods with purines
- Add foods that can help control uric acid levels
Gout Nutrition Guide
High-Purine Foods to Avoid or Strictly Limit
These foods significantly increase uric acid:
Alcohol
- Beer (highest risk)
- Liquor, especially whiskey, vodka, rum
- Hard seltzers
- Regular consumption of alcohol in general
High-Purine Meats & Organs
- Liver
- Kidney
- Sweetbreads (thymus, pancreas)
- Heart
- Tongue
- Red meat: beef, lamb, pork (limit if not avoiding completely)
High-Purine Seafood
- Anchovies
- Sardines
- Herring
- Mussels
- Scallops
- Trout
- Haddock
- Mackerel
- Shrimp, lobster, crab, oysters
High-Fructose/Sugary Foods
Fructose increases uric acid production. Avoid:
- Soda
- Energy drinks
- Sugary fruit juices
- Candy
- Ice cream
- Sweetened cereals
- Pastries and baked goods
- Fast food containing High Fructose Corn Syrup
Other Foods to Avoid
- Gravies made with meat drippings
- Yeast supplements (brewer’s yeast)
- Heavy cream sauces
- Fried foods
Moderate-Purine Foods to Limit
These can be eaten in moderation (small portions, not daily):
- Chicken
- Turkey
- Lean beef
- Pork
- Salmon
- Tuna
- Oats
- Whole grains (limit if having frequent flares)
- Lentils
- Beans
- Peas
- Spinach
- Asparagus
- Mushrooms
- Cauliflower
Low-Purine Foods That Are Generally Considered Safe
These support gout management and do not raise uric acid:
Dairy (Low-Fat Best)
- Skim milk
- Low-fat yogurt
- Low-fat cheese
Low-fat dairy is known to lower uric acid levels.
Fruits
Great options include:
- Cherries* (shown to lower flare risk)
- Berries
- Apples
- Oranges
- Bananas
- Grapes
- Pineapple
(*Cherries are one of the most helpful foods for gout.)
Vegetables
Nearly all vegetables are safe, including:
- Leafy greens
- Squash
- Carrots
- Bell peppers
- Tomatoes
- Cucumbers
- Zucchini
(Spinach/asparagus contain purines but are not associated with gout attacks.)
Whole Grains & Carbs
- Rice
- Potatoes
- Pasta
- Whole grain bread
- Oatmeal (if tolerated)
Healthy Fats
- Olive oil
- Avocado
- Nuts and seeds
- Flaxseed
- Chia seeds
Beverages
- Water (best choice—helps flush uric acid)
- Coffee (may lower uric acid)
- Tea
- Carbonated water (unsweetened)
Quick “Cheat Sheet”
Eat More Of:
✔ Low-fat dairy
✔ Fruits & veggies
✔ Nuts, seeds, peanut butter
✔ Olive oil
✔ Whole grains
✔ Eggs
✔ Coffee
✔ Plenty of water
✔ Lean proteins (small portions)
Limit:
➖ Chicken, turkey, salmon, tuna
➖ Beans, lentils
➖ Spinach, asparagus
➖ Oatmeal
➖ Whole wheat
Avoid:
⛔ Organ meats
⛔ Shellfish
⛔ Red meat (large portions)
⛔ Beer and liquor
⛔ Sugary drinks
⛔ Fast food
⛔ High-fructose foods
⛔ Yeast supplements
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.