Quick answer: food alone won’t stop a gout attack, since the quickest relief comes from medicine your doctor recommends. But what you eat and drink affects uric acid and future flares. The biggest triggers to cut back are alcohol (especially beer and spirits), sugary drinks, organ meats and large portions of red meat and some seafood. Drink plenty of water and favor vegetables, whole grains and low-fat dairy.
Why gout happens
Gout is a type of arthritis caused by too much uric acid in the blood. When levels stay high, uric acid forms sharp crystals in a joint, usually the big toe, causing sudden severe pain, redness, heat and swelling, often starting at night. Uric acid comes from the breakdown of purines, which your body makes and which are also found in some foods.
Diet is only one factor. Genetics, kidney function, medicines (such as water pills), weight, and conditions like high blood pressure and metabolic syndrome also matter. See our guide to metabolic syndrome symptoms.
During an attack: treat first
If you think you’re having a gout attack, see a doctor, especially the first time. A hot, swollen joint with fever can also be an infection and needs same-day care.
Medicines commonly used for an attack include anti-inflammatory painkillers, colchicine, or a short course of steroids. Rest the joint, apply a cold pack wrapped in a cloth, and drink water. Don’t stop long-term uric-acid-lowering medicine such as allopurinol during a flare unless your doctor tells you to.
Foods and drinks to limit or avoid
Alcohol. Beer and spirits are linked most strongly with attacks. Wine has a smaller effect. Many people do best by avoiding alcohol during a flare.
Sugary drinks and fructose. Soda, sweetened juices and sweet drinks raise uric acid. This includes drinks sweetened with high-fructose corn syrup.
Organ meats. Liver, kidney, brain and sweetbreads are very high in purines.
Red meat. Beef, lamb and pork in large portions raise risk. Smaller portions are better.
Some seafood. Sardines, anchovies, mackerel, herring, scallops and mussels are high in purines. Moderate amounts of other fish are usually fine for many people, but talk to your doctor.
Processed and fried foods, which add calories and fat and encourage weight gain.
Foods that are generally helpful
- Water, plenty of it, to help the kidneys clear uric acid
- Low-fat or fat-free dairy such as milk and yogurt, linked with lower uric acid
- Vegetables, including those moderate in purines like spinach, beans, lentils and mushrooms. Studies show that vegetable purines do not raise gout risk in the way meat purines do.
- Whole grains like oats, brown rice and whole wheat
- Fruit, including cherries. Evidence for cherries is modest, but they are a healthy choice.
- Coffee, in moderation, which has been linked with lower gout risk in some studies
- Vitamin C-rich foods, which may slightly lower uric acid
- Nuts and healthy fats like olive oil
A simple day of eating
- Breakfast: Oats with low-fat milk and berries
- Lunch: Lentil soup, a vegetable salad and a small portion of whole wheat roti or brown rice
- Snack: Plain yogurt or a handful of nuts and an apple
- Dinner: Grilled chicken or eggs with vegetables and a modest portion of rice
- Drinks: Water through the day, unsweetened tea or coffee
Weight, movement and water
Gradual weight loss lowers uric acid and the number of attacks, but crash dieting and fasting can trigger flares, so go slowly. Gentle exercise helps once a flare has settled. Aim to drink enough water that your urine is pale yellow.
Long-term treatment
If you have frequent attacks, gout nodules (tophi), kidney stones or kidney disease, your doctor may recommend daily urate-lowering medicine. The usual long-term goal is a blood uric acid level below 6 mg/dL, checked with blood tests. Taking the medicine regularly, even between attacks, is what protects your joints. For general joint care, see our guide on how to manage arthritis flare-ups.
When to get urgent help
Seek same-day care for a hot, swollen joint with fever or chills, severe pain that isn’t improving, or a first-ever attack. If gout is making it hard to walk or you have kidney problems, don’t treat yourself with anti-inflammatory painkillers without advice.
Frequently asked questions
Does drinking water help a gout attack?
It helps the kidneys remove uric acid and lowers the risk of future flares, but it doesn’t treat an attack on its own.
Are cherries good for gout?
Some studies link cherries with fewer attacks, but the evidence is modest. They are a healthy addition, not a treatment.
Can I eat eggs and dairy with gout?
Yes, in normal amounts. Low-fat dairy is generally helpful.
Is gout caused only by diet?
No. Genetics, kidney function, medicines and weight all matter, which is why some people with a very careful diet still get gout.
Cura Editorial Team
Contributor at Cura Health Journal.