How to Follow a Gout Diet

A gout diet may help with managing symptoms of the condition. Gout is a form of arthritis caused by high levels of uric acid in the blood. Your body produces uric acid when it breaks down an organic compound called purine, which is produced in your body and found in certain foods.

Following a gout diet involves consuming foods that are low in purines, such as citrus fruits and lentils, and avoiding some foods that have high purine levels, such as organ meats, beer, and soda.

Starting a well-balanced gout diet can not only lower your risk of an attack, but it can also slow the progression of gout-related joint damage.

A gout diet is generally part of a comprehensive program recommended after you have been diagnosed with the condition. You'll work together with your healthcare provider to manage several lifestyle factors, including diet, weight control, physical activity, and possibly medication to reduce the frequency and intensity of gout attacks.

This article discusses the goals and benefits of a gout diet. It also covers how it works and what to consider before starting it.

Gout Diet Goals and Benefits

Gout diet goals may include:

• Eating nutritious foods that help your body eliminate uric acid
• Maintaining a healthy weight, which can help reduce pressure on the joints and pain, as well as slow the progression of arthritis
• Avoiding or reducing purine-rich foods

Studies have shown that following a gout diet can improve the frequency of gout attacks and reduce the severity of symptoms in some people. In fact, a study published in Annals of the Rheumatic Diseases found that consuming a purine-rich diet increased the risk of recurrent gout attacks five-fold among those with gout, whereas reducing purine-rich foods helped reduce the risk of gout attacks.

How the Gout Diet Works

On a gout diet, you'll try to avoid most foods that are rich in purines, especially from animal and seafood sources. Purine-rich vegetables do not increase your risk of a gout attack and can be consumed. Moderate portions of foods that are rich in vitamin C, low-fat dairy products, and plant oils should also be consumed to help manage your condition.

What to Eat

Following a gout diet plan that includes foods that help clear up gout-related symptoms and avoids foods that are high in purines can help you manage this condition.

Vegetables: With gout, it was previously thought that you should avoid certain veggies. However, recent evidence shows that consumption of purine-rich vegetables like asparagus, spinach, and cauliflower does not affect uric acid levels or increase the risk of a gout attack. Plus, eating veggies can help you to reach and maintain a healthy weight and provides your body with important vitamins and minerals.

Dairy products: Studies have shown that the proteins in dairy products can help reduce uric acid levels naturally. Choosing low-fat products such as skim milk or low-fat yogurt will help you maintain a healthy weight as well.

Tofu, whole grains, beans, and lentils: Plant-based proteins will help you maintain a balanced diet while managing your condition. On the gout diet, you reduce your intake of meat and seafood, but you'll still want to consume about 15% to 30% of your calories from protein to meet the U.S. Department of Agriculture (USDA) recommendations. There is some evidence that plant-based proteins and plant-based oils (such as olive, sunflower, and soy) may even protect you against gout attacks.

Citrus fruit: Evidence has shown that a daily intake of 500 milligrams (mg) of vitamin C may be an effective way to reduce the frequency of gout flare-ups. Vitamin C helps your body flush uric acid, and citrus fruits are a great source of this essential nutrient. Try to choose lower-fructose fruits such as grapefruit, oranges, or pineapple, as this natural sugar can increase uric acid levels.

Cherries: Researchers have found that that cherry consumption lowers serum uric acid levels and can reduce the risk of flare-ups in gout patients. Cherries and some cherry products (such as tart cherry juice) also contain high levels of anthocyanins—flavonoids with anti-inflammatory and antioxidant properties that are helpful in managing the pain and inflammation associated with gout attacks.

Red meat and organ meat: Red meats are higher in purines than white meat. Higher consumption of red meat (including beef, venison, bison) and organ meats (including liver, sweetbreads, tongue, and kidney) increases the risk of recurrent gout attacks.

Coldwater fish, shellfish: Certain types of fish are known to be higher in purines and should be limited on a gout diet. Coldwater fish such as tuna, trout, herring, sardines, and anchovies are higher in purines, as are shellfish including shrimp, oysters, crab, and lobster.

Yeast extract: Certain spreads including Marmite, Vegemite, and Vitam-R contain yeast extract and are known to be high in purines. Avoid these to reduce uric acid levels.

Beer and liquor: Most alcoholic beverages are not advised on a gout diet. Specifically, beer and liquor slow the excretion of uric acid. However, studies have shown that moderate consumption of wine is not associated with a higher incidence of gout.

Sugary foods and beverages: Foods and beverages that contain fructose—particularly those that contain high fructose corn syrup—should be avoided on a gout diet. Keep uric acid levels lower by limiting or avoiding consumption of sodas and other sugary drinks, canned fruit or fruit juice, and other products including snack bars, candy, and breakfast cereals.

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Duration

There is no cure for gout. As such, adopting the gout diet can be a part of your long-term care plan to help you spend more time in remission and less time managing painful flare-ups.

Recommended Timing

There is no specific food schedule that you need to follow on a gout diet. You can time your meals and snacks as you normally would to provide steady energy throughout the day. However, if you take medications to manage pain (including over-the-counter or prescription medications), your healthcare provider may suggest that you take the medication with a snack or meal to ease stomach upset.

Also, give yourself time to adjust to the gout diet when you first begin. Working out which foods are safe for you can be a process of trial and error. For example, while some people will have no problem consuming moderate amounts of red meat, others may experience an attack with only a scant helping.

Cooking Tips

There are plenty of foods to enjoy on the gout diet. Organizing your kitchen and following a few basic cooking tips will help you stick to your plan.

• Cook grains and dried beans in advance: Whole grains usually take longer to cook than refined grains. And if you buy dried beans (which are often cheaper than canned ones), those take extra time to soak and cook as well. Take one day during the week to cook a big batch, then keep your beans refrigerated in single-serving containers to grab when you need them.
• Learn to use plant-based oils: Using oils like olive oil or sunflower oil are associated with a lower risk of gout and better management of uric acid levels. But some of these oils usually have a lower flash point, meaning that they start to smoke at a lower temperature. When using a plant-based oil for the first time, reduce the heat until you are comfortable cooking with it.
• Experiment with tofu: Soy-based protein sources, like tofu, are easy to find in the refrigerated section of the grocery store and are easy to use. Consider a tofu scramble for breakfast, or enjoy a crunchy lettuce wrap with tofu, vegetables, and brown rice for a savory lunch or dinner.

Modifications

Almost anyone can follow the gout diet. Vegetarians, vegans, and those who follow a gluten-free diet can adjust the eating plan according to their program. For example, those on a gluten-free diet would choose gluten-free grains such as quinoa. Those who follow a plant-based diet will have an easy time adjusting to the gout diet as it emphasizes vegetables and some fruits.

Those who follow a pescatarian diet or a Mediterranean diet may have a harder time on the gout diet because fish is limited on the plan. However, some experts, including those at the Arthritis Foundation, suggest that consuming certain types of fish, such as salmon, occasionally may be beneficial.

Considerations

The gout diet is one that will need to become a way of life. Give yourself time to adjust to your new eating plan. As you do, keep these things in mind.

General Nutrition

When following the gout diet, you'll find it easy to meet nutritional recommendations established by the USDA. You are encouraged to fill your plate with healthy vegetables, fruit, lean meat (such as poultry), whole grains, and low-fat dairy, which are standard recommendations for everyone, regardless of whether or not they have gout.

If you currently consume red meat as your primary source of protein, it may take some time to learn how to replace it with other options. But once you get used to choosing legumes, eggs, chicken, protein-rich grains, or other types of plant-based protein, you may find that following the gout diet allows you to feel full and satisfied.

Weight Loss

Many studies have shown that reaching and maintaining a healthy weight is one way to reduce the frequency of gout flare-ups. But if you plan to lose weight, avoid crash diets. By losing weight too quickly, you may end up triggering an attack.

As with all dietary plans, a slow and steady approach is better for your health and something you'll be better able to maintain over the long run.

Support and Community

When first learning how to follow the gout diet, you may find it helpful to connect with a support group in your area. Others with the condition may be able to share recipes, provide helpful tips, and answer questions that may arise. Your healthcare provider may be able to direct you to a group associated with a medical center near you.

You may also find it helpful to check out the resources provided by the Alliance for Gout Awareness. The organization provides helpful videos, offers patient guides, and runs an online support group where members can ask questions, share their experiences, and seek advice from other people who understand what it's like to live with gout.

Exercise and General Health

In addition to following the gout diet, your healthcare provider may recommend that you make other changes to help you live comfortably with gout. The recommendations may include physical activity.

Studies have shown that regular exercise can help to improve joint function and help you to maintain a healthy weight. However, strenuous exercise can do more harm than good and dehydration may raise the level of uric acid in serum and trigger gout.

A Word From Verywell

A gout diagnosis can feel isolating and intimidating. Learning about the resources available to you, working with your healthcare provider, and making smart lifestyle changes can help you feel more empowered.

Most of all, be patient with yourself and remember that each individual's journey is unique. What works well for one person may not provide any noticeable difference for another. Ask questions, gather information, and see what works best for you.