Gout Diet: Foods Allowed & What To Avoid

Clinical review: Tatiana Zanin
Registered Dietitian
March 2022

Your diet will play a crucial role in the treatment of gout and in the prevention of further flare-ups. Food that is rich in purines, like meats in general, alcohol and seafood, can cause a build-up of uric acid in the body, making gout worse.

On the other hand, there are some foods that may help with treatment, specifically those with diuretic proprieties, such as fruits and vegetables.

Gout, also called gouty arthritis, is a condition characterized by the body’s inability to properly metabolize purines. This results in an increase of uric acid levels in the blood and leads to the formation of crystals that can damage tissues in the joints, causing arthritis. These crystals usually accumulate in regions like the toes, ankles, and knees, and are associated with inflammation and pain. Learn more abut gout and how to identify it.

What foods are allowed

If you have gout, it's essential that you drink a lot of water, about 2 to 3 liters a day, so that the uric acid accumulated in the blood can be eliminated through the urine. In addition, it's important to include diuretic foods in your daily diet, such as:

  • Watercress, beetroot, celery, peppers, pumpkin, onion, cucumber, parsley, garlic;
  • Apple, orange, watermelon, passion fruit, strawberry, melon;
  • Skimmed milk and milk products.

In addition, you can also add some anti-inflammatory foods such as olive oil, which can be used in salads, citrus fruits, flaxseed, sesame seeds, and chia seeds, that can be added to fruit juices or yogurts. These types of food can help decrease pain and joint inflammation. 

Foods to be eaten in moderation 

Foods like asparagus, beans, lentils, mushrooms, shrimp, spinach, poultry, and fish other than those mentioned bellow should be consumed in moderation. In relation to red meat, poultry, and fish, these can be consumed in a 60 to 90 gram portion daily.

Some people have reported that foods such as strawberries, oranges, tomatoes, and nuts can also trigger a gout flare-up, however, these foods are technically not rich in purine. Currently, there is no scientific evidence to confirm whether these foods do indeed cause a gout crisis. Therefore, it's also important that you monitor the type of food you consume and be weary of foods that trigger flare-ups.

Foods you need to avoid

Food that should not be eaten during a gout crisis are:

  1. Alcoholic drinks, especially beer;
  2. Organ meats, especially heart, kidneys, and liver;
  3. Processed seasonings;
  4. Baking powder and brewer's yeast as a supplement;
  5. Goose meat;
  6. Excess red meat;
  7. Seafood such as shellfish, muscles, and scallops;
  8. Fish like anchovies, herring, mackerel, and sardines;
  9. Processed products with fructose, such as sodas, juice mixes or powder drink mixes, mayonnaise, mustard, processed sauces, artificial honey, caramel, chocolate, cakes, desserts, fast food, some types of bread, sausage, and smoked ham.

If you are not having a gout crisis, these foods are not forbidden, but they should be limited. Therefore, please eat these in moderation, preferably according to a nutritionist guidelines.

Meal plan for a gout diet 

The following table brings an example of a 3-day menu to help decrease excess uric acid in the body:

MealDay 1Day 2Day 3
Breakfast1 cup of strawberry smoothie  + 2 slices of bread + 2 slices of white cheese 1 cup of natural orange juice  + 2 oat and banana pancakes  + 2 slices of white cheese 1 cup of pineapple juice  + 2 scrambled eggs with cheese and oregano 
Morning snack10 grapes + 3 graham crackers1 pear + 1 tablespoon of peanut butter1 natural yogurt with 1 tablespoon flaxseed 
Lunch/ Dinner90 g of chicken + 1/2 cup of rice + lettuce, carrot, and cucumber salad seasoned with a tablespoon of olive oil 1 fish fillet + 2 medium potatoes + 1 cup of boiled vegetables  + 1 tablespoon of olive oil Pasta with 90 g of pan-fried turkey with vegetables 
Afternoon snack1 natural yogurt with a tablespoon of chia seeds1 baked apple with a tablespoon of cinnamon1 medium slice of watermelon 

The quantities included in this meal plan can vary according to age, gender, physical activity, or if you have another health condition. You are advised to see a registered dietitian for a more thorough assessment so that a meal plan can be created based on your health status and preferences. 

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Atualizado por Tua Saude editing team, em March de 2022. Clinical review por Tatiana Zanin - Registered Dietitian, em March de 2022.

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Clinical review:
Tatiana Zanin
Registered Dietitian
Graduated in Clinical Nutrition in 2001 and has a Master’s in Clinical Nutrition. Licensed to practice under the CRN-3 in Brazil and the ON in Portugal