Foods to Avoid on the Gout Diet


So after you’ve taken out your favorite steak and lobster dinner off the menu, what’s left for you to eat? Many people have difficulty committing to a ‘Gout Prevention’ diet because let’s face it, it’s hard to let go of your habits. It’s especially harder when your favorite items are on the ‘do not eat’ list. However, it doesn’t mean that eating from here on should be less enjoyable of delicious. In fact, many of the foods that are allowed on a ‘Gout Prevention’ plan are tasty and easy to enjoy. There are many sources of proteins, fats and carbohydrates that you can use to prepare your meals.

The table below contains some of the foods that you can eat for Gout prevention. If you need a more comprehensive list, our Gout Diet Book contains a longer and more comprehensive list, complete with recipes and meal plans for your convenience.

Foods To Avoid
Category Foods To Eat Notes
Fruits Apples
Apricot
Avocado
Banana
Blueberry
Cantaloupe
Cherry
Dates
Elderberry (black)
Fig
Grape
Honey dew
Kiwi fruit
Mango
Orange
Peach
Pear
Pineapple
Plum
Raspberry
Strawberry
Watermelon
Since fruits can be high in sugars it’s important to consume them in moderation. Enjoy fruits as snacks during the day or add a fun twist to your salads and meals by topping your dishes off with sliced fruit. The daily recommended amount of fruit per day is approximately 2 cups for adults.
Vegetables Alfalfa
Artichoke
Asparagus
Broccoli
Brussel sprouts
Cabbage
Carrot
Cauliflower
Celery
Chives
Collards
Cucumber
Eggplant
Endives
Fresh Green Beans
Fresh Peas
Kale
Leek
Lettuce
Mushrooms
Olive
Onions
Peppers
Potato
Pumpkin
Radishes
Rhubarb
Squash
Spinach
Sweet Corn
Sweet Tomatoes
Swiss Chard
Turnips
Watercress
Vegetables are excellent sources of fiber, protein, carbs and essential nutrients. They can easily be added to your meals as side dishes or toppings. Some vegetables contain moderate purine levels, however eating too much purines can easily be avoided by moderating your vegetable consumption. The daily recommended amount of vegetables per day is approximately 2-3 cups for adults.
Meats & Eggs Beef
Chicken
Ham
Lamb
Pork
Tofu
Turkey
Eggs
Opt for fresh and organic meat – specifically those that are grass-fed or antibiotic and hormones. Purines are very abundant in protein sources, however you can avoid elevating your purine levels by moderating the amount of meat you consume a day. On average, an adult should consume about 5 -6 ounces of meat a day.
Seafood Cod
Haddock
Herring
Mahi Mahi
Salmon
Trout
Tuna
It’s best to consume wild caught fish. Farmed fish are raised with antibiotics and hormones and are also exposed to parasites and bacteria that wild fish would otherwise not encounter. Some fish can have moderate amounts of purines, but of course this can be avoided by consuming fish in moderate amounts.
Nuts & Seeds Almond
Brazil Nuts
Hazelnuts
Peanut
Sunflower
Walnuts
BNuts are a healthy source of protein that contain essential nutrients and vitamins that can help lower uric acid levels and reduce inflammation. Because nuts have high fat content, they should be consumed in moderation as snacks or as garnish to your favorite meals.
Non-Glutinous Grains Buckwheat
Millet
Oat Bran
Quinoa
These grains have a high fiber content that aids in a healthy digestive system that moves and eliminates waste products from your body.
Dairy Brie
Cheddar
Edam
Yogurt
Grass-fed Butter
Cheeses are typically low in purine content, however because they can be fatty, can contribute to weight gain. They should be consumed in moderation. Yogurt is a good way to introduce active cultures to your digestives system to provide digestive support.
Herbs & Spices Basil
Chicory
Cilantro
Lavender
Lemon Balm
Oregano
Parsley
Peppermint
Rosemary
Sage
Tarragon
Thyme
Herbs and spices have antioxidant and anti-inflammatory properties. They are also excellent flavor agents that can help liven up your meals.
Oils Avocado Oil
Coconut Oil
Flax Oil
Olive Oil
Red Palm Oil
Sesame Oil
Use cold pressed oils when possible. These oils are optimal for cooking and as bases for your salad dressings.
Seasonings Apple Cider Vinegar
Black Pepper
Coconut Aminos
Ginger
Lemon Juice
Sea Salt
Turmeric
Vinegar
Some seasonings can help in lowering uric acid levels, like Apple Cider Vinegar. Turmeric and Ginger also play an excellent role in providing anti-inflammatory relief.
Beverages Coconut Water
Tea (Green, Oolong, Ginger, Chamomile, Lavender, Passionflower, White)
Water Quinoa
Water should be consumed throughout the day to help avoid dehydration. Certain teas provide anti-inflammatory activities to help relieve pain from gout attacks.
Sweeteners Agave
Brown rice syrup
Cane sugar
Coconut Sugar
Honey
Maple Syrup
Monk fruit extract
Sweetener alternatives are a great option when trying to avoid weight gain or raising blood sugar levels.