Gout Diet Cheat Sheet

By Linda Rath | Oct. 19, 2022

If you’re not ready to switch to a completely anti-inflammatory eating plan, here’s a quick rundown of gout do’s and don’ts.

Avoid (no cheating)
  • Beer and distilled liquor (wine in moderation is OK)
  • Organ meats like liver and kidney 
  • Sugary drinks, candy and desserts
  • High-fructose corn syrup, found in diet drinks, bakery goods, breakfast cereals, fast foods and more. Be sure to check labels.
  • Red meat (beef, lamb and pork)
  • Saturated fats in red meat, butter, cream, ice cream and coconut oil
Limit (OK in moderate amounts)
  • Seafood. Shellfish, anchovies and and tuna used to be off limits for people with gout. Now the health benefits of moderate amounts of fish are thought to outweigh potential harm.
  • 100% fruit juice. Natural fruit juice may increase uric acid but has other health benefits. The exception is cherry juice, which has been shown to lower gout risk.
  • Fresh fruit. Fructose in general increases uric acid; whether fructose in whole fruit does the same isn’t clear. 
  • Caffeinated coffee. Moderate amounts may lower gout risk.
Dig In
  • Lean chicken and some fish, particularly salmon
  • Reduced-fat dairy products, especially yogurt. If you’re lactose-intolerant or if dairy triggers inflammation for you, try lactose-free or A2 dairy. Or explore nut milks and other nondairy alternatives, such as cashew cheese.
  • All fresh and frozen vegetables. High-purine veggies like asparagus and spinach don’t increase gout risk and are safe to include in your diet. 
  • Healthy fats, including olive oil, avocadoes and fish oil (omega-3 fatty acid) supplements
  • Whole grains 
  • Nuts
  • Legumes, such as beans and lentils
  • Vitamin C (about 500 mg a day unless it interferes with other meds you take)
  • Cherries