Gout is a form of arthritis caused by elevated levels of uric acid in the body, which crystallizes in the joints, leading to intense pain, swelling, and inflammation.

Diet plays a pivotal role in managing gout by influencing uric acid production and excretion.

Navigating gout-friendly food choices involves understanding which foods elevate uric acid and which ones help reduce its concentration, making dietary modifications essential to preventing flare-ups and minimizing joint damage.

Sugary beverages sweetened with fructose, including soft drinks and fruit juices, promote uric acid production in the liver and should be minimized or avoided. Processed foods high in refined carbohydrates and saturated fats can also trigger gout flares and should be replaced with healthier alternatives.

Recommended Foods: Low-Purine and Anti-Inflammatory Choices

In contrast, many foods low in purines can be enjoyed liberally while managing gout. Fresh fruits (such as cherries, blueberries, and strawberries) provide antioxidants and anti-inflammatory compounds that may lower uric acid levels. Cherries, in particular, have been shown to reduce gout flare frequency due to their rich anthocyanin content.

Vegetables including tomatoes, carrots, and broccoli are safe and beneficial despite some containing moderate purine levels, as they do not increase gout risk. Whole grains, nuts, legumes, and low-fat or nonfat dairy products (such as yogurt and skim milk) also support joint health and aid in uric acid regulation.

Hydration is crucial—drinking ample water helps dilute uric acid concentrations and facilitates excretion. Healthy unsaturated fats like olive oil and fish oil contribute to reducing inflammation and promote overall cardiovascular health.

Lifestyle Approaches Complementing Diet

Maintaining a healthy weight through regular physical activity, such as walking, cycling, or swimming, reduces pressure on joints and lowers uric acid levels. Avoiding rapid weight loss, which can temporarily elevate uric acid, is important to prevent gout attacks.

Dr. Robert Terkeltaub, a leading researcher in gout management, notes that diet and lifestyle factors are important components of gout care, but achieving and maintaining target uric acid levels often also requires appropriate medical therapy.

For individuals with gout, a tailored diet that restricts purine-rich foods and emphasizes hydration, fruits, vegetables, and low-calories dairy products plays a critical role in reducing uric acid levels and preventing painful flare-ups. Integrating moderate exercise and healthy weight management further supports joint health and uric acid balance.