Gout: Avoiding Foods That Increase Uric Acid

Foods that increase uric acid can contribute to gout flare-ups, often making the symptoms of this common type of arthritis worse. That’s because gout develops when a person has too much uric acid in the body, the result of a metabolic process that converts purines into uric acid.

Purines are produced naturally but are also found in many foods. Managing uric acid levels is key to reducing the risk of developing gout or its flare-ups, so it’s important to limit high-purine foods, like red meat, in the diet.

In this article, you’ll learn more about what gout is and whether you’re at risk. It presents a list of foods that increase uric acid, as well as choices of other foods, like grains and fruits, that you can eat to keep uric acid levels lower.

Factors That Increase Uric Acid

Increased uric acid in the bloodstream, called hyperuricemia, leads to gout. That’s because the uric acid levels lead to the formation of uric acid crystals in your joints, causing this acute or chronic joint condition.

The crystals cause symptoms of high uric acid build-up that include inflammation, swelling, and severe pain in the joints, often in the big toe.

Your body filters uric acid through the kidneys. It then comes out, or is excreted, in your urine. It may build up in your body, though, and you can have too much uric acid if:

• You eat a diet high in purines
• Your body overproduces them naturally
• You can’t excrete uric acid fast enough

Gout flares come on suddenly and the pain is often excruciating.

Who's at Risk for Gout?

Gout has several risk factors. Some you can’t control, like age and genetics. You may be able to modify others, including the foods that increase uric acid levels in your diet.

Risk factors include:

• Diet: A diet high in purines, fructose (fruit sugar), and alcohol increase your risk of gout.
• Obesity: Research suggests gout is more common in people who are overweight or have obesity.
• Sex and Age: Under age 50, biological males tend to have higher uric acid levels and more frequent gout. Menopause in biological women increases their later risk as well.
• Medical conditions: Kidney disease, diabetes, metabolic syndrome, and high blood pressure (hypertension) all contribute to an increased risk of gout.
• Family history: Having relatives with gout means you're more likely to develop it.

Conditions that affect renal (kidney) function are a common cause of gout. Chronic kidney disease is more common in Black rather than White adults in the United States, and may lead to a greater risk of gout.

A 2022 study including 18,693 people found that Black women were 1.8 times more likely to have gout than White women. Black men were 1.3 times more likely to have gout than their White counterparts.

Diet and Increased Uric Acid

Extensive research has shown that certain foods can increase the uric acid levels in your body. One study found that a plant-rich diet, such as the DASH diet, can lower the urate levels in your urine. The research suggests there may be several reasons for why a plant-based diet improves your body’s ability to excrete uric acid, including the insulin response to lower levels of carbohydrates.

Some studies have suggested that vitamin C offers benefits with gout, because vitamin C-rich foods (citrus, peppers, strawberries, and broccoli) or supplements may help your body to get rid of uric acid. However, more research is needed to determine how vitamin C affects gout.

Experts recommend a healthy, balanced diet rich in vegetables, fruits, and cereals.

Avoiding Foods That Increase Uric Acid

Limiting purine-rich foods in your diet can help to reduce gout flares. But diet alone can’t usually prevent gout flares. That's because multiple factors go into flares, including:

• Purine production: How much your body naturally produces
• Taking diuretics: Drugs that make the kidneys produce more urine
• Problems excreting uric acid: How efficiently your body gets rid of it

The type of food also makes a difference in the risk of gout flares. Foods linked to high uric acid levels and more frequent flares include:

• Processed foods
• Animal products, including red meat
• High-purine seafood, like shrimp

Plant-based purines are less likely to raise your uric acid levels.

High-Purine Foods

High-purine foods should be avoided or eaten sparingly with gout. These include:

• Alcohol: All types
• Red meat: Beef, pork, lamb, venison, and other wild mammals
• Seafood and shellfish: Shrimp, mussels, anchovies, sardines, and lobster
• Organ meats: Liver, kidney, heart, tongue, tripe, etc.

You should also avoid meat-based gravies.

Moderate-Purine Foods

These foods should be eaten in moderation:

• Oatmeal
• Wheat bran
• Mushrooms
• Green peas
• Spinach
• Asparagus
• Cauliflower
• Kidney beans
• Dried peas
• Beans
• Lentils

Choosing Low-Purine Foods

Foods low in purine are safe for a gout diet. These are foods to place at the center of a low-purine diet:

• Rice
• Barley
• Pasta
• Vegetables (other than those listed above)
• All fruits
• Low-fat dairy
• Eggs
• Soybeans

Summary

The development of gout and gout flares is tied to increased uric acid levels that can lead to crystal formation in the joints. That causes sudden, severe pain and inflammation. Uric acid crystals follow from high purine levels, often linked to the foods in your diet.

Your risk of gout is determined by several factors, including age, diet, obesity, kidney function, and genetics. However, diet is an important way to lower your risk.

A diet low in purines can help you to manage your risk of gout and gout flares.

A Word From Verywell

If you have gout or are at high risk, talk to your healthcare provider about how to prevent uric acid crystals from forming. Diet alone may not be enough. It may help to see a nutritionist who can work with you to design a diet that's right for you.