Gout Diet To Reduce Uric Acid: Foods To Eat And Avoid

Learn which foods can help reduce uric acid in the body and facilitate recovery from the condition.

Medically reviewed by Madhu SharmaMadhu Sharma, RD
By Charushila BiswasCharushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist  • 

The use of a gout diet to reduce uric acid has been gaining popularity in recent times. Gout is painful, reduces the range of motion, and can make doing simple tasks tough. While medicines may give temporary relief, they are not a permanent solution. If you want a long-lasting solution to gout, you must eat well.

Gout is caused due to accumulation of uric acid. This is the reason diets with low amounts of uric acid are recommended. Continue reading to learn further about the gout diet and how it helps reduce uric acid. We also discuss what foods you need to include and what to avoid, and how you must follow the diet.

What Is Gout?

Gout is a painful inflammatory disorder of the joints triggered due to a metabolic disorder. It is caused due to overaccumulation of uric acid or uric acid monosodium urate (MSU) crystals in the synovial fluid (1). The synovial fluid is a fluid found in between all the joints that acts as a lubricant. Uric acid is the waste product of chemicals called purines. Overaccumulation of uric acid takes place when the kidneys fail to excrete this waste effectively.

Increased uric acid levels does not mean that you have developed gout. When serum uric acid reaches its threshold (above 9 ml/dL), MSU crystals are deposited in the joints (2).

In some cases, it also occurs when the body is unable to produce the enzymes involved in the metabolism of uric acid. Due to an increase in the levels of uric acid, the synovial fluid becomes less effective in lubricating the joints. This causes friction and leads to inflammation, swelling, and unbearable pain. The joints become sensitive, red, and overheated (3) (4).

Did You Know?
You are more likely to develop gout if someone in your family (a blood relative) has it (1).

How Does Low Uric Acid Diet Help Gout?

Woman having pasta to reduce uric acid

Image: Shutterstock

Uric acid is the waste product of purines that are found in many foods, such as seafood, poultry, meat, beer, etc. If your body is unable to process or eliminate uric acid, and that is causing painful inflammation in the joints, it is best to consume foods that are low in purines or limit the consumption of foods rich in purines. This will give your body enough time to eliminate uric acid from the system and lower the uric acid levels in the blood and synovial fluid. This, in turn, will cause less friction between the bones and alleviate the inflammation and swelling.

Let’s find out what foods you should consume more, foods you should completely avoid, and foods you can have in limited quantities.

List Of Foods For Gout

Gout diet includes brocolli and bread for low uric acid

Image: Shutterstock

Food To Eat More

  • Vegetables – Spinach, asparagus, cauliflower, broccoli, carrot, beetroot, green peas, potato, and collard greens
  • Fruits – Cherry, strawberry, blueberry, lemon, lime, grapefruit, oranges, pineapple, pear, and clementine
  • Proteins – Proteins from all kind of vegetables like pinto beans and other legumes
  • Carbs – Pasta, white flour, and bread
  • Grains – Rice, couscous, and quinoa
  • Beverages – Water, fresh lemon juice, fresh cherry juice, buttermilk, tea, and coffee
  • Others – Nuts, parsley, flax seeds, and apple cider vinegar

Foods To Eat In Moderation

  • Vegetables & Fruits – Tomato
  • Animal Protein- Chicken and salmon
  • Plant Protein – Legumes, beans, and pulses
  • Grains – Oats
  • Dairy – Low-fat milk, low-fat yogurt, and eggs
  • Fats & Oils – Peanut butter and olive oil

Foods To Avoid

Seafood platter may increase uric acid

Image: Shutterstock

  • Animal Proteins – Sardine, mackerel, anchovies, tuna, trout, herring, codfish, haddock, beef, bacon, pork, ham, veal, liver, scallops, duck, turkey, tofu, lobster, crab, squid, shellfish, oyster, and shrimps
  • Carbs – Sweetbread, natural and artificial sugar
  • Beverages – Alcohol and packaged fruit juices
  • Fats & Oils – Animal fat, mayonnaise, and butter
  • Others – High fructose corn syrup and chicken/fish/meat broth

Now that you have got an idea about the foods, it will be easier to follow a proper diet plan. The next section has a sample diet plan and you can use it as a template to design your own diet plan. Take a look.

Low Uric Acid Diet Plan

MealsWhat To Eat
Early Morning

(7:00-7:30 am)

1 cup water with 1 teaspoon apple cider vinegar + 3 soaked almonds

(8:15- 8:45 pm)

  • A medium bowl quinoa + 1 cup coffee
  • 1 white bread with peanut butter and blueberries + 1 cup grapefruit juice
  • 1 egg boiled or scrambled + 1 bread + 1 cup fresh orange juice
Mid-Morning Snack

(10:30 – 11:00 am)

½ cup cherries

(12:30 – 1:00 pm)

  • Baked 3 oz salmon (without skin) and broccoli
  • Green leafy veggie salad
  • Low-fat yogurt with a pinch of cinnamon
Evening Snack

(4:00 – 4:30 pm)

  • 1 cup green tea + 2 walnuts
  • 1 cup cherry/pineapple juice

(7.00-7:30 pm)

  • 2 oz grilled chicken with asparagus and mashed potatoes
  • Spinach pasta
Why This Works

Apple cider vinegar, though not directly related to lowering symptoms of gout, can aid weight loss and increase metabolic rate, which is essential if you have gout (5). Always be careful to take enough water along with it to maintain pH balance.

Always have a healthy well balanced breakfast before heading out. In this diet plan, low-uric acid breakfast options are listed. They are filling, nutritious, and keep your energy levels up. Since cherries are the go-to fruit for treating gout , have half a cup of cherries as a mid-morning snack. Keep your lunch light.

Green tea is great for an evening snack as it helps to scavenge the harmful oxygen radicals and reduces inflammation (6). If not green tea, a cup of fresh cherry juice or pineapple juice is great for reducing the inflammation. You may have chicken in moderate amounts for dinner. Potatoes are good for you, but make sure not to use full-fat cream to prepare the mashed potatoes. Both spinach and pasta are allowed foods, and the combo is a great option for dinner.

If you are a picky eater or allergic to any of the foods listed in the diet plan, here are the foods you can substitute them with.


  • Apple cider vinegar – Lemon or lime juice
  • Quinoa – 3 tablespoons of oats
  • Coffee – Green tea
  • White bread – Brown bread
  • Peanut butter – Flax seed butter
  • Blueberries – Strawberries
  • Grapefruit juice – Orange juice
  • Egg – 3 medium-sized button mushrooms, sliced and sauteed
  • Orange juice – Pineapple juice or lemon juice
  • Cherries – Blueberries or strawberries
  • Salmon – 2 oz chicken
  • Broccoli – Spinach
  • Green leafy veggie salad – Vegetable clear soup
  • Chickpea – 3 tablespoons yellow lentil soup
  • Green tea – Coffee
  • Cherry juice – Strawberry juice
  • Pineapple juice – Orange juice
  • Chicken – 2 oz duck or 3 oz salmon (without skin)
  • Asparagus – Spinach
  • Mashed potato – Mashed green peas and broccoli
  • Pasta – Rice

So, you have a lot of options to choose from, which makes this diet plan is super easy to follow. However, there is one more factor that affects the severity of gout. And it is getting enough exercise or movement. Explained more in the next section.

Exercises To Treat Gout

Woman cycling in the park to reduce uric acid

Image: Shutterstock

Lack of exercise can worsen your gout. Hence, you should include gout-friendly exercises in your workout regimen. Make sure you consult your doctor before you start working out. Here is what you can do.

  • Cycling
  • Walking
  • Swimming
  • Stair climbing
  • Dancing
  • Stretching
  • Strength training
  • Yoga
Quick Tip
Avoid high-intensity workouts as strenuous exercise may lead to an increase in uric acid levels in the body and trigger gout flare-ups. Opt for moderate-intensity workouts instead.

Some people need an extra boost of nutrition apart from eating low-uric acid foods. For this reason, we recommend you take the support of supplements and other remedies to reduce the inflammation. Here is what you should do.

Supplement & Other Remedies To Treat Gout

Ashwagandha may help treat gout

Image: Shutterstock

You may take the following supplements or try other remedies.

  • Vitamin C supplements (7)
  • Quercetin and Folic acid supplements (8), (9)
  • Ashwagandha (10)
  • Castor oil (11)
  • Pine bark extract (12)
  • Grape seed extract (13)
  • Celery seed extract (14)

Consult your doctor before taking or using any of the above-mentioned supplements and remedies.

The risk of gout increases with the rising levels of uric acid in the blood. The best way to alleviate this painful joint condition is to decrease the intake of purines, from which uric acid is released as a waste product. The uric acid diet, which comprises foods like spinach, cauliflower, broccoli, cherry, strawberry, grapefruit, and lemon juice, may help reduce inflammation and combat gout. This diet excludes alcohol (especially beer), packaged fruit juices, and animal protein (except chicken and salmon). Do yoga and exercises like cycling, swimming, and stretching to strengthen your joints. Consult a doctor before going on a gout diet to reduce the uric acid content in your body.

Frequently Asked Questions

Is banana good for uric acid?

High in vitamin C and low in purines, bananas make for a health fruit for gout.

Is honey good for gout?

Honey is a natural sweetener rich in fructose that can increase purine metabolism. It should therefore be avoided in a gout diet.

Does salt affect gout?

Yes, high intake of salt may help reduce uric acid levels (15).

Key Takeaways

  • Gout is a painful, inflammatory joint ailment brought on by a metabolic condition.
  • It is recommended to eat foods low in purines or to avoid foods high in purines as much as possible.
  • Foods such as spinach, strawberry, legumes, and nut should be consumed more.
  • You can also consume Vitamin C supplements and grape seed extract may also help in treating gout.
  • Gout-friendly workouts should be a part of your training routine.


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