A Gout-Friendly Diet: What to Eat and What to Avoid

Managing gout often starts with making smart choices at the table. Gout is a type of arthritis caused by too much uric acid in the blood, which can lead to sudden and painful flare-ups. While medications are often part of treatment, adjusting your diet can also help lower uric acid levels and reduce your risk of attacks.

This article offers a broad look at a gout-friendly diet, including what foods to eat, which ones to limit and how lifestyle habits like hydration can make a difference. If you’re especially interested in learning how fruits like cherries, citrus or pineapple may help, check out our companion piece on the best fruits to eat for gout.

The connection between food and gout flare-ups

Uric acid is produced when your body breaks down a chemical called purine. Purines are found in cells of all living things. Some enter your body through your diet when they are digested. Consuming foods high in purines increases the risk of gout flare-ups.

In healthy bodies, uric acid is easily removed from your body when it passes through the kidneys into your urine. However, when your kidneys can’t process uric acid efficiently or if there is too much in the blood, you develop hyperuricemia, or high levels of uric acid, which can trigger gout symptoms such as pain, swelling and inflammation.

Foods to eat on a gout-friendly diet

Choosing the right foods can help reduce uric acid levels and support joint health. Some top choices include:

Low-purine proteins: Eggs, nuts, seeds and low-fat dairy products.
Whole grains: Brown rice, oats, quinoa and whole wheat bread.
Vegetables: Most are safe, including leafy greens, broccoli and carrots.
Fruits: Fruits, especially those high in vitamin C, can be beneficial. Certain fruits, like cherries, citrus and pineapple, may play an even bigger role in helping lower uric acid levels.
Healthy fats: Olive oil and avocado can be good alternatives to butter and other saturated fats.

Foods that may trigger gout flare-ups

Some foods are naturally high in purines or can raise uric acid levels, increasing your risk of an attack. Try to limit or avoid:

High-purine foods: Organ meats, red meat, shellfish, and certain fish like anchovies, sardines and mackerel.
Alcohol: Beer and liquor can raise uric acid levels and trigger flare-ups. Wine may be less problematic, but moderation is important.
Sugary foods and beverages: Soda, sweetened fruit juices and desserts high in fructose can contribute to uric acid buildup.
Refined carbs and processed foods: White bread, pastries and highly processed snacks can worsen inflammation.

Sample gout-friendly meal plan

Here’s an example of what a balanced day of eating could look like:

Breakfast: Oatmeal topped with fresh berries and a sprinkle of nuts
Lunch: Grilled chicken salad with mixed greens, quinoa and olive oil dressing
Snack: Low-fat yogurt with sliced kiwi
Dinner: Baked salmon with roasted vegetables and brown rice
Hydration tip: Water, sparkling water or unsweetened herbal tea throughout the day

Lifestyle and hydration tips for managing gout

Diet is important, but lifestyle habits also play a big role in managing gout. Try to:

Drink plenty of water to help flush uric acid from your system.
Aim for a healthy weight to reduce pressure on your joints.
Stay active with low-impact exercise like walking, swimming or cycling.
Take medications as prescribed and follow up regularly with your doctor.

When to talk with your doctor

Even with careful eating, gout flare-ups can still happen. If you’re having frequent or severe attacks, it’s important to see a health care provider.

At Banner Health, our specialists can help you create a personalized plan to manage gout and protect your long-term health.

Schedule an appointment with a Banner Health provider today.

Additional resources:

Content in this article was updated on October 28, 2025.

Nutrition Rheumatology

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Gout Diet: What to Eat and to Avoid to Prevent Flare-Ups