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)
Limit (OK in moderate amounts)
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
Some foods are more likely to trigger gout than others. This article breaks down which ones can raise uric acid and why they matter. Think of it as a gout cheat sheet you can use at the grocery store, in the kitchen or when reading a menu. Help keep practical tools like this easy to find.
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.
- 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
Simple explanations can make everyday decisions easier and less stressful. Your gift helps keep this kind of trusted guidance within reach for all.