Gout Diet – Eat & Don’t Eat

A healthy, balanced diet will help reduce the risk of gout attacks.

Focus more on alkaline foods which reduce acidity, and less purine-rich foods which increase uric acid in the body.

Foods to eat

  • Wholegrains / Starchy carbohydrates – rice, potatoes, pasta, bread, couscous, quinoa, barley or oats
  • Fresh vegetables
  • Fresh fruits
  • Low-fat and nondairy fat products, such as yogurt and skim milk
  • Lean meats like fish, chicken are fine in moderation.
  • Nuts, peanut butter
  • Legumes – beans etc…
  • Eggs in moderation
  • Soy products – tofu, soy milk etc…
  • Water –  Stay well-hydrated by drinking water.

Alkaline foods (recommended to eat for gout)

  • Kale
  • Lettuce
  • Celery
  • Cherries
  • Coconut (Milk, Butter, Oil)
  • Lemons

The scientific evidence that alkaline diets accelerate uric acid expulsion from your body is impressive. 

Alkaline foods raise the pH of urine, which increases the elimination of uric acid from your body

Alkaline foods benefit kidney function; the kidneys are responsible for processing uric acid

Foods to avoid or minimize – high purine foods

  • Seafood – especially shellfish like shrimp, lobster, mussels, anchovies, and sardines.
  • High-fructose corn syrup – foods (such as candies, cereals), sodas, sugary drinks and sweet fruit juices.
  • Red meat. Limit serving sizes of beef, lamb and pork.
  • Organ meats– such as liver, kidneys.
  • Alcohol – Beer and grain liquors (like vodka and whiskey)

Avoid crash dieting

Losing weight too fast may actually trigger a gout attack.

So avoid crash diets / losing weight too fast.

Also fasting may increase chances of a gout attack. So starving yourself to lose weight might actually do the opposite effect.

Just keep a healthy diet and lose weight gradually. As being overweight increases risk of gout.