List of Foods You Can Eat If You Have Gout

Gout can be so painful and may affect your daily routines during flare-up. The good news, there is plenty of ways to cope with it. Even it is relatively easier to be treated than other kinds of arthritis. Diet can be one of best ways to help prevent the flare-up and control this disease. In other words, there is list of foods you can & cannot eat if you have gout.

Understanding the role of diet for gout in general

For many years, experts have been recommending people with gout to restrict any foods containing purines (a kind of protein, a fuel of uric acid – excess uric acid in the body is considered bad for gouty arthritis, see more this issue in this section)!

Furthermore, experts believe that some dairy products may help prevent the flare of gout from recurring. This idea may help reduce the risk of this disease, too. According a study, eating some dairy proteins can help control and lower the levels of uric acid in the bloodstream.

image_illustration235In diet for gout, the major goal is to reduce and control the number of uric acid. But it’s not only about uric acid. Appropriate diet can provide other benefits, these include:

  1. For weight control. With regular exercise, your diet can give a significant contribution to keep your weight off. Obesity is considered bad for all kinds of arthritis, including gout.
  2. It’s undeniable that you diet is so essential to make sure cells of your body get plenty of nutrients every day. So, stick with a well-balanced diet, too! And don’t forget to watch on calories for your weight control! Even healthy food such as vegies and fruits contain some calories!
  3. Hydration! Excess uric acid is removed through kidneys and then it go away with urine. If you are being dehydrated, your kidneys cannot work optimally and even this can cause damage to the kidneys in long term.
  4. Your diet can help control the inflammation by restricting inflammatory-foods.
  5. Etc.

List of foods you can eat vs. should be limited /avoided if you have gout

Vegetables and fruits

Most of vegetables and all fruits are considered safe and healthy for people with gout

Dairy products

As mentioned before, dairy products may help improve and control gouty arthritis. For best result, choose low-fat or free-fat dairy products of yogurt, cheese, etc.

Meat and beans

Almost all animal-based proteins such as meat contain some purines. You don’t have many options. But eggs, nuts, are peanut butter are still recommended. Lean meat is considered safe, too – but you need to eat it in moderation since it is high in calories.


Refined breads, cereals, pasta, rice, and noodles are low in purines. They are commonly safe for gout. But still, eat them moderately! For best result, prioritize some carbohydrates rich in fiber such as whole grain or other complex carbs.

Healthy beverages

When it comes to the beverages for gout, there are still lots of choices. Just make sure your beverages are free of alcohol and low in fat! These include nonalcoholic beverages, tea, coffee, cocoa, low-fat milk, and so on.

What else you can still enjoy?

  1. Olive oil.
  2. Non-artificial sweeteners.
  3. Spice up with ginger and turmeric.
  4. Skinless poultry ‘in moderation’.

Some veggies

Vegetables are rich in fiber, great for your weight control. But there are also some veggies that should be restricted due to their purine-content.

These include spinach, cauliflower, asparagus, dried peas & beans, and mushrooms. Make sure to eat them not more than 0.5 cup a day!

Animal-protein products

Some fish (such as salmon) are reported contain some purines, but not in the high purine categories. Fish is great source of omega-3 fatty acids, too. For these reasons, it’s not bad idea to eat fish but don’t go too much! Eat them not more 6 ounces a day!


Bran, wheat germ, and oatmeal contain some purines, but not in the high-purines category.


How about wine? We know well that wine is alcoholic beverage. But in general, drinking wine in moderation is still allowed. However during flare-up, you doctor may ask you to avoid any alcoholic beverages, including wine.

Carbonated beverages are low in purines. However, they are rich in calories. Therefore, they are not categorized into list of recommended foods for gout. Like wine, you can still occasionally drink carbonated beverages and do it in moderation!

Others foods containing moderate amount of purines

  1. Shellfish.
  2. Meat soaps & broths.
  3. Lamb.
  4. Beef.
  5. Pork.

But for your overall health, it is much better to avoid pork, beef, and lamb since they are high in saturated fats. And diet high in saturated fat can decrease the body’s ability in removing excess uric acid.

If necessary, avoid the following foods in your diet because they are very high in purines:

  1. Some fish and seafood are very high in purines. These include mussels, herring, sardine, scallops, mackerel, and anchovies.
  2. Other animal-protein foods such as mincemeat, partridge, game meats, brains, goose, heart, kidney, liver, and other organ meats. They are very high in saturated fats and cholesterol, too.
  3. Both yeast & yeast extract.
  4. Meat extracts & meat gravy.
  5. Beer! It is alcoholic beverage with the greater amount of purines.
  6. And rich-fructose beverages with HFCS ‘high-fructose corn syrup‘.

Again, dietary uric acid is not the single issue you need to concern. Since gout is an inflammatory disease, it’s also important to restrict your diet from foods that can promote inflammation.

  1. January 25, 2015 | Reply
    • healthclop
      February 3, 2015 | Reply

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