Best and worst foods for gout: Reduce inflammation and protect joints naturally

Gout is a painful form of arthritis caused by high uric acid levels that form sharp crystals in the joints, leading to swelling, stiffness, and intense discomfort. While genetics and medical conditions play a role, diet is a key factor in preventing and managing flare-ups.

According to a study published in Nutrients, certain foods can help lower uric acid, reduce inflammation, and support joint health, while others can trigger painful attacks. Understanding which foods to eat and which to avoid is essential for effective gout management. This guide highlights seven gout-friendly foods to include in your diet and seven foods to limit or avoid.

Best foods for managing gout

Oranges

Oranges are rich in vitamin C, which can help reduce uric acid levels in the body.

Lower uric acid reduces the likelihood of crystal formation in the joints and may help prevent flare-ups. Unlike some fruits, oranges are low in fructose, which can otherwise increase uric acid. Other vitamin C-rich, low-fructose fruits like strawberries, pineapple, and grapefruit can also be beneficial. For those struggling to get enough vitamin C from food, supplements may be considered under professional guidance, as studies show higher vitamin C intake is linked with lower gout risk.

Low-fat cottage cheese

Low-fat or fat-free dairy products, such as cottage cheese, yogurt, and milk, are excellent for managing uric acid. They can help the body eliminate excess uric acid through urine, reducing crystal formation and supporting joint health. Choosing low-fat options ensures you get the protein benefits without the added saturated fat that may impact overall inflammation.

Avocado

Avocados are low in purines, the compounds that can increase uric acid levels, making them ideal for gout.

They are also rich in monounsaturated fats, dietary fibre, and antioxidants, which support heart health, reduce inflammation, and help maintain healthy cholesterol and blood sugar levels. Vitamin E in avocados further contributes to anti-inflammatory effects, making it a gout-friendly food choice.

Cherries

Cherries contain antioxidants called anthocyanins, which help reduce inflammation and lower uric acid levels.

Research shows that consuming cherries or cherry extract can reduce the risk of gout attacks. When combined with medications like allopurinol, cherries may further lower the likelihood of flare-ups, making them a simple yet powerful addition to a gout-friendly diet.

Salmon

While many fish are high in purines, salmon is a safer choice for people with gout. Its omega-3 fatty acids have anti-inflammatory properties, which can help reduce the risk of gout flare-ups.

Moderate consumption of salmon provides high-quality protein without significantly raising uric acid levels, supporting both joint and heart health.

Tofu

Tofu is a plant-based protein source low in purines, making it ideal for those managing gout. It provides essential protein without the uric acid burden that comes with certain meats. Other soy-based products, such as soy milk or protein shakes, are also safe options, while studies suggest some soy derivatives may even lower uric acid.

Coffee

Moderate coffee consumption has been associated with a lower risk of developing gout. Compounds like chlorogenic acid in coffee may help reduce insulin levels, indirectly supporting lower uric acid levels. Regular coffee intake can be beneficial for gout prevention, though sudden increases in caffeine for non-regular drinkers may cause temporary side effects.

Foods to avoid for gout management

Pasta and refined carbs

Refined carbohydrates, including pasta, white rice, and pastries, have a high glycemic index.

High-GI foods can increase uric acid levels, making gout attacks more frequent and intense. Switching to whole grains may help, but portion control is important, as even whole grains contain moderate purine levels.

Beer

Beer is particularly harmful for gout due to its high purine content, specifically guanosine, which can raise uric acid levels and trigger flare-ups. Other alcoholic drinks also increase gout risk, so limiting alcohol intake or avoiding it entirely is recommended to manage symptoms effectively.

Anchovies and high-purine fish

Certain seafood, such as anchovies, sardines, mackerel, tuna, and trout, is rich in purines. High intake can elevate uric acid and provoke gout attacks. Cooking methods like steaming or poaching may slightly reduce purine content, but moderation is crucial.

Lamb and other red meats

Lamb, beef, pork, and goat are all high in purines. Regular consumption can increase uric acid production and trigger gout attacks. For those with kidney concerns, limiting red meat is particularly important, and opting for plant-based proteins is often a better strategy.

Soda

Sugary sodas and beverages containing high-fructose corn syrup can increase uric acid levels and the prevalence of gout. Diet sodas, on the other hand, do not appear to have the same effect and may be a safer alternative for those craving a fizzy drink.

Yeast and yeast-containing foods

Yeast, including brewer’s yeast and yeast extracts, is high in purines. Foods like Marmite, some breads, and certain beers may provoke gout attacks. Choosing yeast-free alternatives, such as flatbreads or fermented beverages with low yeast content, can help manage uric acid levels.A gout-friendly diet focuses on low-purine foods, anti-inflammatory options, and proper hydration. Incorporating foods like citrus fruits, low-fat dairy, avocado, cherries, salmon, tofu, and coffee, while avoiding high-purine meats, certain seafood, alcohol, refined carbs, soda, and yeast-based foods, can help reduce uric acid levels, manage flare-ups, and support overall joint health. Making these dietary adjustments alongside professional guidance and lifestyle changes can significantly improve quality of life for people living with gout.Also Read: High-protein foods that men over 50 should never skip in their weekly diet