If you live with gout, you probably know that what you eat can play a big role in how often your symptoms flare up. Some foods can trigger symptoms and others can reduce them by helping your body manage uric acid levels and support joint health. Fruit is one of the foods that can help you with gout.
Margaret O’Brien, a registered dietitian with Banner - University Medicine, explained more about which fruits may help with gout and why (for a full overview of foods to eat and avoid, see our guide to a gout-friendly diet).
Fruit and gout: How they fit into your diet
“Gout is a type of arthritis that occurs when uric acid builds up and causes crystals to pile up in soft tissue and joints,” O’Brien said. “Gout tends to flare up suddenly and cause pain, redness and swelling in the joints.”
Fruit can be a smart choice for gout because:
- Many fruits are low in purines, which are the natural substances that break down into uric acid.
- Fruit may be rich in vitamin C, which helps the body get rid of uric acid.
- Fruits have antioxidants and fiber that can help reduce inflammation and keep you healthy.
- Fruit contains a lot of water and staying hydrated is also important for flushing out uric acid.
Fruits that may help lower uric acid and reduce inflammation
When it comes to fruits that can help with gout, you have lots of choices.
Cherries
Cherries, especially tart cherries, have antioxidants and anti-inflammatory substances that may lower uric acid levels. They may help reduce the risk of gout attacks.
How to enjoy them: ”Either whole cherries or cherry juice can be a good choice,” O’Brien said. Try fresh or frozen cherries or drink eight ounces of unsweetened tart cherry juice mixed with water daily.
Berries
Berries such as strawberries, blueberries and raspberries are rich in vitamin C, polyphenols and phytonutrients. These compounds may help lower uric acid and inflammation.
How to enjoy them: Add berries to oatmeal, smoothies or yogurt or eat them as a refreshing snack.
Kiwi
Kiwi is another fruit loaded with vitamin C. “Kiwi is known for its high vitamin C content, which can help your body eliminate excess uric acid through urine,” O’Brien said. It’s also naturally low in the purines that can break down into uric acid.
How to enjoy them: Slice and eat fresh kiwi, add it to a fruit salad or blend it into a smoothie.
Citrus fruits
Oranges, grapefruits, lemons and limes are excellent sources of vitamin C and they may also be anti-inflammatory.
How to enjoy them: Eat citrus fruits whole, squeeze fresh lemon or lime juice into water or add citrus segments to salads.
Pineapple
Pineapple contains bromelain, which is an enzyme that may reduce inflammation and pain. “While more research is needed, it can be a tasty addition to a gout-friendly diet,” O’Brien said.
How to enjoy it: Eat fresh pineapple chunks or blend them into a smoothie. Limit canned pineapple in syrup because it has added sugars.
Fruits and juices to limit
Not all fruit choices are equal for gout. Fruit juices, especially ones with added sugar or those that are made from high-fructose fruits like apples or grapes, may raise uric acid levels and make gout symptoms worse.
“High-sugar diets, particularly those rich in fructose, can lead to increased purine breakdown and higher uric acid levels, potentially increasing your risk of gout,” O’Brien said.
For a better option, choose whole fruits instead of juices. Whole fruits give you fiber, which helps slow how quickly your body absorbs sugar and supports your gut health.
Should you take supplements instead?
“Supplements like vitamin C, fish oil and herbal supplements such as ginger, turmeric, bromelain extract, milk thistle and guava leaves extract may be helpful in reducing uric acid levels,” O’Brien said.
Before you buy any supplements for gout, check with your health care provider to make sure they’re safe for you. “It’s important to discuss any supplements that you might want to try in case they interact with any other medications you’re already taking,” O’Brien said.
Tips for adding fruit to your gout-friendly diet
When you’re aiming to eat fruit for gout, it’s a good idea to:
- Eat a variety of fruits each week
- Spread fruit servings throughout the day instead of eating them all at once
- Pair fruit with protein or whole grains for balanced snacks and meals
- Stay hydrated, since water helps your body flush out uric acid
When to see a doctor
If you experience frequent gout flare-ups or severe joint pain, or you aren’t sure which foods are good choices for you, talk with your health care provider or an expert at Banner Health. Our specialists can help you create a personalized plan to manage gout and protect your long-term health.
