Gout is a form of arthritis that causes sudden, intense pain, swelling, and redness in the joints. It’s caused by the buildup of uric acid in the blood, which can crystallize in joints and lead to painful flare-ups.  

Uric acid forms when the body breaks down substances called purines, which are found in many foods. Diet alone is rarely the cause of gout, but it can influence how often attacks occur and how severe they are.

Foods That May Worsen Gout
Some foods are particularly high in purines and may raise uric acid levels. Purines are chemicals found naturally in the body and in some foods. Our body turns purines into uric acid.

Foods that are particularly high in purines include:

• Red meats e.g. beef, lamb, and pork

• Organ meats such as liver, kidney

• Seafood, especially shellfish, including oily fish (sardines, anchovies), mussels, scallops, prawns, crab, lobster  

• Alcohol, particularly beer and spirits

• Sugary drinks and foods high in fructose, including non-diet soft drinks and fruit juice

Alcohol, especially beer, not only increases uric acid production but also reduces the body’s ability to eliminate it. Similarly, fructose triggers a spike in uric acid production.  

Gout-Friendly Foods
Fortunately, there are many foods that are not only safe for people with gout but may also help lower uric acid levels and reduce inflammation.  

These include:

• Low-fat dairy products, like milk and yoghurt, which may help lower uric acid

• Fruits and vegetables, particularly those rich in vitamin C such as oranges, berries, and capsicum

• Whole grains, such as oats, brown rice, and quinoa

• Legumes, including lentils and beans—though moderately high in purines, they don't seem to increase gout risk

• Water, and plenty of it. Staying well hydrated helps flush uric acid from the body

• Cherries, in particular, have been studied for their potential to lower uric acid and reduce the risk of gout attacks. This is thought to be due to their anti-inflammatory compounds and antioxidants.

Practical Tips for Managing Gout Through Diet

• Limit purine-rich animal foods – Choose lean cuts of meat and enjoy them in moderation. Consider having more meat-free meals each week.

• Stay hydrated – Aim for 2–3 litres of water a day to support kidney function and uric acid excretion.

• Watch your alcohol intake – Avoid beer during flare-ups and limit intake at other times. The Australian Alcohol Guidelines recommend no more than 10 standard drinks in a week with no more than 4 standard drinks on any day.

• Choose whole foods – A Mediterranean-style diet rich in vegetables, legumes, and healthy fats (like olive oil and nuts) can help reduce inflammation

• Maintain a healthy weight – Excess body weight is linked to higher uric acid levels, however, fasting or losing weight too quickly can trigger a gout flare. Healthy eating and regular exercise are the safest ways to lose weight.

Final Thoughts
It’s not about cutting everything out, but making balanced, informed choices. Consulting a dietitian can help create a personalised plan that supports overall health while reducing risk of a gout flare.

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