Gout is a form of inflammatory arthritis characterized by sudden, severe attacks of pain, redness and tenderness in joints, often the joint at the base of the big toe. It occurs when urate crystals accumulate in your joint, causing inflammation. Urate crystals form when you have high levels of uric acid in your blood.
Your diet plays an important role. Foods that are high in purines, a substance that’s broken down into uric acid, can trigger gout attacks. Avoiding foods high in purines may help reduce uric acid levels and prevent gout attacks.
Here are the top 10 foods that commonly trigger gout attacks:
1. Red meat
Red meats, such as beef, lamb and pork, are high in purines. When purines are broken down in your body, uric acid is produced as a byproduct. Red meat is considered one of the primary foods that trigger gout attacks.
In one study, people who consumed the highest amount of red meat had a 41% higher risk of developing gout, compared to those who ate the least amount of red meat. Another study found meat was the strongest predictor of recurring gout attacks.
Limit your intake of red meat to no more than 4–6 ounces (113–170 grams) per day to help control gout attacks. Choosing lean cuts and using low-fat cooking methods may also reduce your risk.
2. Seafood
Certain types of seafood are very high in purines. These include anchovies, herring, sardines, mussels, scallops, trout and tuna. Consumption of seafood has been strongly associated with gout risk.
One study showed eating 60 grams of seafood daily was linked to a 51% increased risk of gout. Another study found that people who consumed the most purine-rich vegetables and seafood had a two times greater risk of developing gout than those who ate the least.
Limit your weekly seafood intake to no more than 4–6 ounces (113–170 grams) to minimize gout attacks. Avoid anchovies, herring, sardines and mussels, which seem to pose the greatest risk.
3. Organ meats
Organ meats like liver, brains, kidneys and sweetbreads have high purine levels and can trigger painful gout attacks. In one study, organ meats were the strongest predictor of first-time gout attacks. Another study found people who preferred organ meats had a 44% increased risk of developing gout.
Organ meats should be avoided altogether if you suffer from gout.
4. Alcohol
Drinking too much alcohol can raise uric acid levels in your blood. Beer and hard liquors seem to have the greatest risk.
One study showed that consuming two or more alcoholic drinks per day increased gout risk by 85%, compared to those who drank less than one drink per day. Another study found that beer posed the greatest risk, while moderate wine drinking did not increase gout risk.
Limit your alcohol intake, especially beer and hard liquors like whiskey, rum and gin. If you enjoy wine, limit your intake to no more than one 5-oz (148-ml) glass per day.
5. Sugary drinks
Sugar-sweetened soft drinks, fruit juices and energy drinks can all trigger gout attacks.
These drinks contain high fructose corn syrup, which has been associated with gout risk. One study found that consuming two or more sugar-sweetened soft drinks per day doubled the risk of developing gout. Another study showed that just one serving of an energy drink resulted in an 8% increase in uric acid levels.
Cut out high sugar drinks like soda, juice and energy drinks and substitute with water, unsweetened tea and coffee instead.
6. Refined carbs
Foods made from refined grains, such as white bread, cakes and cookies, have been linked to higher uric acid levels and gout risk.
One study found refined carbs increased uric acid levels more than whole grains and fiber. Another study showed those who consumed 4,000 calories of refined carbs daily had a 40% increased risk of gout compared to those who limited refined carbs to less than 2,000 calories daily.
Limit your intake of refined grains and added sugars. Opt for whole grains like buckwheat, brown rice, oats and quinoa instead.
7. Certain vegetables
Some vegetables are moderately high in purines, including asparagus, spinach, peas, mushrooms and cauliflower. However, research shows that vegetables don’t increase gout risk like seafood and meat do. Eating these vegetables has little association with gout so they can still be enjoyed in moderation.
Limit your intake to 1–2 servings daily of these vegetables to minimize potential risk.
8. Fructose-rich fruits
Although fruits are healthy, caution should be taken with fruits high in fructose, such as oranges, apples, mangoes and cherries.
One study found that fruits high in fructose were associated with a higher risk of gout compared to other fruits. Another study found that consuming oranges or orange juice double the risk of recurrent gout attacks.
If you are prone to gout attacks, you may want to limit your intake of these fruits to no more than one serving per day.
9. Fried foods
Foods fried in oil, like french fries, chicken fingers and mozzarella sticks, have been associated with gout risk and attacks.
Frying changes the chemical structure of foods, potentially increasing purine content. Fried foods are also often high in calories and trans fats, which can increase inflammation and heart disease risk.
One study found each additional fried food item per week was linked to a 15% increased risk of gout. Another study showed frequent fried food consumption was linked to a 1.7 times greater risk of developing gout.
Avoid or limit deep-fried foods and use healthier cooking methods, like baking, roasting, sauteing and broiling instead.
10. Oats
Although oats are often touted as healthy, they contain moderate amounts of purines that could potentially trigger painful gout attacks.
One study showed that consuming oats was associated with uric acid levels 8% higher than not eating any oats. Another study found that consuming 250 grams of oats daily increased uric acid levels by 31% in healthy individuals.
If you already have gout, it may be best to avoid oats or limit your intake to no more than one serving at a time to see how your body responds.
Foods to Eat More Of
While it’s important to limit or avoid foods high in purines and fructose, there are some foods that may help protect against gout attacks.
Here are some foods that have been shown to reduce gout risk and help lower uric acid levels:
– Cherries: contain anthocyanins that help lower uric acid levels and reduce inflammation. Aim for 1⁄2 cup fresh or 1⁄4 cup juice daily.
– Coffee: may help reduce uric acid levels. Drink 1–2 cups daily.
– Vitamin C: helps increase uric acid excretion. Eat citrus, bell peppers, broccoli and strawberries.
– Dairy: can help reduce gout risk. Consume low-fat dairy like yogurt, milk and cheese daily.
– Water: helps flush uric acid from the body. Drink at least eight 8-oz glasses daily.
Foods to Limit
Here is a summary of the top foods to limit to prevent recurrent gout attacks:
| Food | Serving Limit |
| Red meat | 4-6 oz (113-170g) daily |
| Seafood | 4-6 oz (113-170g) weekly |
| Organ meat | Avoid completely |
| Beer & liquor | Limit to 1-2 drinks 2-3 times weekly |
| Sugary drinks | Avoid completely |
| Refined carbs | Limit to 1-2 servings daily |
| High-fructose fruits | 1 serving daily |
| Fried foods | Avoid completely |
| Oats | 1⁄2 cup uncooked oats daily |
Other Lifestyle Factors
In addition to diet, other lifestyle factors can help prevent recurrent gout attacks:
– Maintain a healthy body weight. Obesity is a major risk factor for gout. Losing weight can lower uric acid levels.
– Stay well hydrated. Aim for eight 8-oz glasses of fluid daily, mostly water. Dehydration increases the risk of urate crystal formation.
– Limit alcohol intake, especially beer, wine and liquor. Alcohol interferes with uric acid excretion.
– Quit smoking. Tobacco use is associated with higher gout risk.
– Get regular low-impact exercise. Being sedentary can raise uric acid levels.
– Take any gout medications as prescribed. Medications can help prevent recurrent gout attacks.
Conclusion
Making dietary changes is key to preventing painful gout attacks. Limit foods high in purines, fructose and calories. Avoid organ meats, seafood and sugary drinks completely and eat refined carbs and red meat sparingly. Enjoy low-fat dairy, coffee, cherries and vitamin C-rich foods instead. Stay well hydrated and maintain a healthy body weight. With the proper lifestyle modifications, gout attacks can often be well-controlled.
