(9/26/2025) Gout is a form of arthritis caused by excess uric acid in the blood. Uric acid is made when a chemical called purine is broken down. Purines occur naturally in the body and are also found in some foods.
Uric acid can become elevated when the body produces too much or when the kidneys are unable to get rid of the excess. High levels of uric acid can cause crystals to form and deposit around joints like the fingers, toes, and knees causing painful symptoms.
Symptoms include: Swelling, redness, pain or extreme tenderness in toes, ankles, wrists, and fingers.
Risk Factors Include:
Genetics, alcohol consumption, medication usage, hypertension, hypothyroidism, obesity, high fat and high sugar and fructose diet, higher purine diet, smoking, and alcohol use.
Nutrition: Changes to diet can be helpful alongside with medications, however there is no one specific diet for gout
Foods to Eat
- Fruits and vegetables
- Whole grains: brown rice, oats, whole wheat, barley, etc.
- Low or fat free dairy
- Lean protein: chicken, fish, eggs
- Legumes such as beans
- Nuts and seeds
- Healthy fats: omega 3 fatty acids, olive oil, avocado oil
- 8-16 cups of fluids daily, mainly water
Foods to Limit
- Sugary and processed foods
- Alcohol
- High sodium foods, and stick to a lower sodium diet (<2300 mg/day)
- High saturated fat: red meat, high-fat dairy products, and oils such as coconut oil and palm oil
During a flare, limit higher Purine foods:
- Red meat and organ meats: beef, lamb; liver, kidney, heart, brain, sweetbreads
- Bacon, game meat (venison), goose
- Seafood: shellfish, sardines, mackerel, scallops, mussels, anchovies, herring
- High purine vegetables: asparagus, cauliflower, mushrooms, and spinach (limit to ½ cup)
Fun Tip: Vitamin C, along with medication, has shown some beneficial effects in reduction of uric acid levels. Vitamin C rich foods include strawberries, kiwi, oranges, red bell peppers, broccoli, brussels sprouts, cauliflower, and kale. *Consult your healthcare provider before adding a supplement
