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

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.