Diet for gout
Diet alone won't control gout, but it makes a meaningful difference alongside urate-lowering medication. Focus on hydration, alcohol moderation, and limiting high-purine foods.
Foods to favour
- Plenty of water (aim for 2 litres daily)
- Low-fat dairy — protective against gout attacks
- Cherries and cherry juice (modest evidence for reducing flares)
- Coffee in moderation
- Vegetables, wholegrains, and plant proteins
Foods to limit
- Beer and spirits — strongly associated with attacks
- Sugar-sweetened drinks and foods high in fructose
- Organ meats (liver, kidney, sweetbreads)
- Shellfish and oily fish in large amounts
- Game meats and large amounts of red meat
This is general information, not a substitute for personalised medical advice.
Frequently asked questions
What is the best diet for gout?
A Mediterranean-style anti-inflammatory diet is the most evidence-backed eating pattern for gout. It emphasises vegetables, fruit, wholegrains, pulses, oily fish, olive oil, nuts and seeds, with limited ultra-processed food and sugar.
What foods should I avoid with gout?
Limit ultra-processed foods, sugary drinks, excess alcohol, and large amounts of red or processed meat. Many people also notice individual triggers — a short food diary can help you spot them.
Can diet reduce gout inflammation?
Yes — an anti-inflammatory eating pattern, combined with maintaining a healthy weight, has been shown to reduce joint pain and inflammatory markers in gout. Diet works best alongside exercise and any prescribed medication.
Do supplements help with gout?
Evidence is mixed. Omega-3 fish oil, vitamin D (where deficient), and turmeric/curcumin have the most supportive research for gout. Speak to your GP or pharmacist before starting supplements, especially if you take other medication.
Is there a single food that triggers gout flares?
No single food causes gout, but ultra-processed foods, excess sugar, and (for gout in particular) high-purine foods and alcohol can worsen symptoms. Focus on overall pattern rather than individual "miracle" or "forbidden" foods.