7 Foods to Avoid if You have Gout

Gout is an extremely painful inflammation of the joints caused by a buildup of needle-sharp uric-acid crystals. The big toe is the most common target, but gout can attack the feet, ankles, knees, and hands as well.

An attack or “flare” can last for days or months. Men and obese people are at greater risk. If you’re prone to gout, the foods you eat—and don’t eat—play a key role in keeping your joints pain-free.

Here are seven foods to avoid gout attack.

Shell-fish and Mussels

Cut back on seafood and meat during a flare-up, says Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.

These animal foods are rich in purines, which your body breaks down into uric acid. You have a little more freedom in your food choices when your gout is at bay, but it’s still a good idea to keep meat and seafood intake to a minimum — 4 to 6 ounces daily at most. Scallops and salmon are okay for an occasional indulgence. On the other hand, shrimp, lobster, eel, and crab are relatively safe if eat occasionally, says Scott Zashin, MD, a rheumatologist and clinical professor of medicine at UT Southwestern.

Anchovies and Small Fish

Whereas some types of seafood can be eaten once in a while, others should be off the menu completely for those who have gout. Avoid herring, tuna, and anchovies, for example.

Beer

Drinking beer is a double-whammy for gout-prone folks, Dr. Zashin says. Not only does it increase your uric-acid level, beer also makes it more difficult for your body to clear this substance from your system.

Wine is a better choice, but heavy drinking is a bad idea for everyone, and people who get gout are no exception, says Sandon, who is a spokesperson for the American Dietetic Association. During a flare, doctors will usually recommend that you abstain from alcohol entirely.

Red Meat

All meat is not created equal when it comes to purine content. White meat is generally better than red, but it is okay to eat some types of red meat once in a while. And lamb chops are a better choice than leg meat.

You’re a bit better off if your occasional indulgence is beef or pork rather than turkey or lamb, says Dr. Zashin. 

Sugary Drinks

Avoid beverages sweetened with high-fructose corn syrup, such as non-diet sodas or “fruit” drinks. Downing these drinks isn’t just an easy way to pack on pounds; the sweeteners will stimulate the body to produce more uric acid.

A study found that men who consumed lots of fructose were at higher risk of developing gout; in 2010 that same research team reported that drinking fructose-sweetened drinks every day, compared with consuming less than one drink a month, upped women’s gout risk too.

High Purine Vegetables

Asparagus, cauliflower, spinach, and mushrooms are higher in purines than other vegetables. But if you like these foods, there’s no reason to avoid them completely, says Sandon. “Certainly you wouldn’t want to go wild with these high-purine vegetables, but they don’t seem to be an issue like the meats are,” she adds.

Veggie-rich diets actually help you clear purines from the body, according to Sandon, while the body seems to have an easier time excreting purines from vegetable sources.

Gizzards

Organ meats, such as liver, kidneys, and sweetbreads, are a major no-no.

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