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Everything You Need to Know about Gout Diet: Master How to Lose Weight

everything you need to know about gout diet

Gout is an inflammatory stage in arthritis where patients experience severe joint pain. Almost 8.3 million people are reported in the U.S. alone to be affected by gout. Patients affected by the condition may experience sudden, severe pain attacks, swelling and acute inflammation in the joints. Despite the severity of the disease, the condition can be controlled with appropriate medications, lifestyle changes, and a friendly gout diet. Research dictates that gout symptoms appear when the level of uric acid increases in the blood. Uric acid is produced as a waste product by the body during digestion of certain foods. When the level of uric acid increases in the blood, its crystals may accumulate in the joints of the patient. The process further triggers intense pain, swelling, and inflammation. Patients suffering from gout experience these symptoms as their body cannot efficiently remove the excess uric acid. As a result, the increased uric acid accumulates, crystallizes and settles in the joints.

Certain foods which contain moderate to a high amount of purines may trigger a gout attack by instantly raising the level of your uric acid. Purines is a substance naturally found in foods like organ meats, seafood, red meats, alcohol, and beer. Your body may produce uric acid as waste when you digest purines. Healthy people can remove excess uric acid from their body efficiently. However, the same is not true for gout patients. Therefore, a high-purine diet can trigger uric acid accumulation leading to a gout attack. According to research, taking appropriate medication and restricting high-purine foods can prevent gout attacks.

Research reveals that vegetables high in purine don’t trigger gout attacks. Furthermore, sugar-sweetened beverages and fructose may increase the risk of gout even when they’re not purine-rich. They may raise the level of uric acid by accelerating some cellular processes. Vitamin C supplements, low-fat dairy products, and soy products may help in preventing gout attacks by reducing uric acid levels in the blood. However, high-fat or full-fat dairy products do not seem to show any effects on the uric acid levels.

What Foods Should You Avoid


Any arthritis patient susceptible to sudden gout attacks must avoid high-purine foods. These foods contain over 200 mg of purines in every 3.5 ounces or 100 grams. Gout patients must avoid moderately high-purine foods and high-fructose foods which contain around 150–200 mg of purines in every 3.5 ounces. Such foods may trigger gout attacks.

Here is a list of major
high-fructose foods, high-purine foods, and moderately high-purine foods you
should avoid in your gout diet:


Even if you are a fish lover, avoid
eating trout, herring, mackerel, tuna, anchovies, sardines, haddock and
the like.

Game Meats

Some examples of game meats are
veal, pheasant, and venison.

All Organ Meats

Avoid eating any organ meats
including kidneys, liver, sweetbreads, and brain.

Other Seafood

avoid seafood

Avoid consuming seafood like crab,
scallops, roe, and shrimp.

Sugary Beverages

Any high-sugar beverages like sugary
sodas and fruit juices are to be avoided.

Added Sugars

Avoid added sugars in the form of
honey, high-fructose corn syrup, and agave nectar.


Any yeast supplements,
including nutritional yeast and brewer’s yeast, must be completely
avoided by a gout patient. Moreover, a gout diet should not include refined
carbs such as cakes, cookies, and white bread. Such foods may not be high in
fructose or purines but have a low nutritional index and may increase the level
of uric acid in your blood.

Moreover, a gout diet should not
include refined carbs such as cakes, cookies, and white bread. Such foods may
not be high in fructose or purines but have a low nutritional index and may
increase the level of uric acid in your blood.

The Foods You Should Eat on a Gout Diet

A healthy gout diet eliminates many
foods. However, there are plenty of low-purine options that you can enjoy.
Low-purine foods have below 100 mg of purines in every 3.5 ounces or 100 grams.

Here is a list of certain low-purine foods that you can safely include in
your gout diet:


All fruits are fine for a gout diet.
Fruits like cherries may help in preventing a gout attack by lowering the level
of uric acid in the blood and reducing inflammation.


gout diet vegetables

You can include all vegetables like
potatoes, peas, eggplants, mushrooms, and dark green leafy vegetables in your
gout diet.


You should eat legumes like lentils,
beans, tofu and soybeans in your are a gout patient.


Seeds and nuts are a healthy option
to include in a gout diet.

Whole Grains

These typically include oats,
barley, and brown rice.

Dairy Products/Eggs

You can safely include all low-fat
dairy products. Such products are highly beneficial for a gout diet. Eggs are
also safe to eat.


Gout patients can safely
consume beverages like coffee, tea or green tea.

Herbs and Spices

You can include all herbs and spices
in your food.

Plant-Based Oils

It is beneficial to include
plant-based oils like canola, olive, coconut, and flax oils. Apart from
high-purine, high-fructose foods like game meats, organ meats, and certain
fish, you can consume most meats in moderation. However, limit your meat intake
to 4–6 ounces or 115–170 grams a few times everyweek.

Some foods have a moderate amount of
purines around 100–200 mg in every 100 grams. While consuming such foods in
moderation may not harm, eating too much of these foods may trigger gout
attacks. Such foods include meats like chicken, pork, lamb, and beef. Other
fish like canned or fresh salmon generally contain moderate levels of purines
compared to most other fish.

Sample Menu for a Week

A gout-friendly diet can help in
relieving the swelling and pain while preventing a gout attack in future.
A sample menu of a gout diet for one week can be done as follows:


greek yogurt

  • Breakfast can include oats with ¼ cup berries and Greek yogurt.
  • Lunch can include a quinoa salad with fresh veggies and boiled eggs.
  • Consume whole wheat pasta with spinach, bell peppers, roasted chicken,  and low-fat feta cheese in dinner.


  • Breakfast can include a smoothie with 1/4 cup Greek yogurt, 1/2 cup blueberries, 1/2 cup spinach,  and 1/4 cup low-fat milk.
  • You can take whole grain sandwich with salad and eggs in lunch.
  • Dinner can include vegetables and stir-fried chicken with brown rice.


  • Breakfast can include overnight oats prepared by soaking 1/3 cup rolled oats, 1/4 cup Greek yogurt, 1/3 cup low-fat milk, 1 tbsp chia seeds, 1/4 cup berries, and 1/4 tsp vanilla extract overnight.
  • Lunch can include fresh vegetables and chickpeas in a whole wheat wrap.
  • Take herb-baked salmon with cherry tomatoes and asparagus in dinner.


  • Breakfast can include overnight chia seed pudding prepared by mixing 2 tbsp chia seeds, 1 cup Greek yogurt and 1/2 tsp vanilla extract with any sliced fruits you like. Let sit in a mason jar or bowl overnight.
  • Lunch can include a salad with leftover salmon.
  • Dinner may include quinoa, eggplant, feta salad, and spinach.


  • Breakfast can include French toast with strawberries.
  • Consume whole grain sandwich with salad and boiled eggs at lunch.
  • Dinner can include vegetables with brown rice and stir-fried tofu.


gout diet includes tofu

  • Breakfast can include zucchini frittata and mushroom.
  • Lunch can include brown rice and leftover stir-fried tofu.
  • Dinner can include a fresh salad with homemade chicken burgers.


  • Breakfast can include a two-egg omelet with mushrooms and spinach.
  • Lunch can include fresh vegetables and chickpeas in a whole wheat wrap.
  • Dinner can include scrambled egg tacos prepared by scrambled eggs with bell peppers and spinach on whole wheat tortillas.


Along with a gout diet, certain
lifestyle changes can help in reducing your risk of gout attacks. 

Lose Weight

Excess body weight may increase the
risk of a gout attack. Excess weight increases your insulin resistance. As a
result, your body cannot properly use insulin to remove excess sugar from the
blood. This further promotes high uric acid levels. As per research, lower
weight can help in reducing insulin resistance lowering uric acid levels.

Exercise More

Regular exercise regimen can prevent
gout attacks. Exercise can not only help in maintaining a healthy weight but
also keeps low uric acid levels.

Stay Hydrated

water intake helps the body in removing excess uric acid by flushing it out
through urine.

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