Gout Diet Cheat Sheet
By Linda Rath | Oct. 19, 2022
If you’re not ready to switch to a completely anti-inflammatory eating plan, here’s a quick rundown of gout do’s and don’ts.
Avoid (no cheating)
If you’re not ready to switch to a completely anti-inflammatory eating plan, here’s a quick rundown of gout do’s and don’ts.
Avoid (no cheating)
- Beer and distilled liquor (wine in moderation is OK)
- Organ meats like liver and kidney
- Sugary drinks, candy and desserts
- High-fructose corn syrup, found in diet drinks, bakery goods, breakfast cereals, fast foods and more. Be sure to check labels.
- Red meat (beef, lamb and pork)
- Saturated fats in red meat, butter, cream, ice cream and coconut oil
- Seafood. Shellfish, anchovies and and tuna used to be off limits for people with gout. Now the health benefits of moderate amounts of fish are thought to outweigh potential harm.
- 100% fruit juice. Natural fruit juice may increase uric acid but has other health benefits. The exception is cherry juice, which has been shown to lower gout risk.
- Fresh fruit. Fructose in general increases uric acid; whether fructose in whole fruit does the same isn’t clear.
- Caffeinated coffee. Moderate amounts may lower gout risk.
- Lean chicken and some fish, particularly salmon
- Reduced-fat dairy products, especially yogurt. If you’re lactose-intolerant or if dairy triggers inflammation for you, try lactose-free or A2 dairy. Or explore nut milks and other nondairy alternatives, such as cashew cheese.
- All fresh and frozen vegetables. High-purine veggies like asparagus and spinach don’t increase gout risk and are safe to include in your diet.
- Healthy fats, including olive oil, avocadoes and fish oil (omega-3 fatty acid) supplements
- Whole grains
- Nuts
- Legumes, such as beans and lentils
- Vitamin C (about 500 mg a day unless it interferes with other meds you take)
- Cherries