Gout Diet Guide: Best Foods to Eat, Low Purine Foods & Meal Plan for Relief
Issue #01 | February 2026
In This Issue
- Understanding Gout and Diet
- Top Low-Purine Foods to Enjoy
- Foods to Limit or Avoid
- Sample One Day Meal Plan
- Lifestyle Tips for Managing Gout
Understanding Gout and Diet
Gout is a form of arthritis caused by the buildup of uric acid crystals in the joints, leading to pain and inflammation. Diet plays a crucial role in managing gout, as certain foods can increase uric acid levels. A balanced, low purine diet helps reduce flare-ups and supports overall health.
Top Low Purine Foods to Enjoy
Low purine foods are ideal for gout sufferers because they produce less uric acid during digestion. Incorporate these options regularly:
- Fruits: Cherries, apples, berries, citrus fruits, and bananas
- Vegetables: Leafy greens, bell peppers, carrots, cucumbers, and tomatoes
- Whole Grains: Brown rice, oats, quinoa, and whole wheat bread
- Dairy: Milk, yogurt, and cheese
- Proteins: Eggs, tofu, lentils, and small portions of white meat poultry
- Beverages: Water, herbal teas, and coffee in moderation
Foods to Limit or Avoid
Certain foods are high in purines and can trigger gout attacks. Limit or avoid:
- Red meats: Beef, lamb, and pork
- Organ meats: Liver, kidney, and sweetbreads
- Seafood: Anchovies, sardines, mussels, scallops, and tuna
- Alcohol: Especially beer and spirits
- Sugary drinks: Sodas and fruit juices with added sugar
Sample One-Day Meal Plan
Breakfast: Oatmeal topped with fresh berries and yogurt
Lunch: Grilled chicken salad with mixed greens, olive oil, and lemon dressing
Snack: Apple slices with a handful of almonds
Dinner: Baked salmon with steamed vegetables and brown rice
Beverage: Water infused with lemon or cucumber
Lifestyle Tips for Managing Gout
- Maintain a healthy weight to reduce joint stress.
- Stay hydrated to help flush uric acid from the body.
- Exercise regularly with low impact activities like walking or swimming.
- Limit alcohol and sugary beverages.
- Monitor portion sizes and eat balanced meals.
If you want extra support to minimize and/or eliminate your pain while on this healthy journey, check our our gout supplement support products here.