The Best Diet to Lower Uric Acid and Fight Gout

November 21, 2025 •

2 min read

According to the Arthritis Foundation, a low-purine diet can significantly reduce uric acid levels and decrease the frequency of gout attacks. A balanced, gout-friendly diet focusing on low-purine foods is considered the best diet to lower uric acid and improve overall well-being.

Quick Summary

This guide outlines dietary strategies for reducing high uric acid levels, which can cause gout. It details a low-purine diet, identifying which foods and drinks to consume and which to avoid, including fruits, vegetables, and lean proteins, and the importance of hydration.

Key Points

Embrace Low-Purine Foods: A low-purine diet is the most effective approach, focusing on fruits, vegetables, and low-fat dairy.
Limit High-Purine Items: Reduce or avoid organ meats, red meat, certain seafood, and beer, which are significant sources of purines.
Stay Hydrated with Water: Drinking plenty of water is essential for helping your kidneys flush out excess uric acid from the body.
Cut Out Sugar: Avoid high-fructose corn syrup found in sugary drinks and processed foods, as it can raise uric acid levels.
Choose Whole Grains: Opt for whole grains over refined carbohydrates to help manage blood sugar and uric acid.

A high level of uric acid in the blood, known as hyperuricemia, can lead to gout. Uric acid is produced when the body breaks down purines from food. For those prone to gout, managing diet is key to prevention. A low-purine diet, along with regulating sugar and staying hydrated, can help manage uric acid levels.

The Principles of a Low-Purine Diet

A low-purine diet focuses on eating foods low in purines and limiting or avoiding those high in purines. Staying hydrated and limiting sugar are also important.

Foods to Include and Enjoy

Fruits: Cherries are beneficial, and vitamin C-rich fruits like berries and citrus may help lower uric acid.
Vegetables: Most vegetables are safe and healthy, including high-purine types like spinach and mushrooms, which research shows do not increase gout risk.
Whole Grains: Complex carbohydrates from foods like brown rice and oats can help manage uric acid.
Low-Fat Dairy: Products like low-fat milk and yogurt are linked to lower uric acid.
Legumes: Lentils, beans, and tofu are good plant-based protein sources that don't raise uric acid like some animal proteins.
Water: Staying well-hydrated helps the body eliminate excess uric acid. Aim for 8-16 cups daily.

Foods to Avoid or Limit

Organ Meats: These are very high in purines.
Red Meat: Limit beef, pork, and lamb due to their purine content.
Seafood: Anchovies, sardines, herring, tuna, trout, and shellfish are high in purines.
Alcohol: Beer is particularly problematic, and other alcoholic drinks should be limited.
Sugary Drinks: High-fructose corn syrup increases uric acid production.

Comparison of High-Purine vs. Low-Purine Foods


Food Category	High-Purine Foods (Limit/Avoid)	Low-Purine Foods (Encouraged)
Meats	Red meat (beef, lamb), Organ meats (liver, kidneys), Game meat (venison, duck)	Lean poultry (chicken breast), Eggs, Tofu, Legumes (beans, lentils)
Seafood	Sardines, Anchovies, Mussels, Scallops, Tuna, Herring	Salmon (moderate purine, can be eaten occasionally), Whitefish (in moderation)
Dairy	Full-fat dairy products	Low-fat or non-fat milk, Yogurt, Cottage cheese
Beverages	Beer, Liquor, Sugary sodas, High-fructose juices	Water, Coffee, Tea, Herbal teas, Low-fat milk
Carbohydrates	Refined grains (white bread, white rice), Sugary cereals	Whole grains (oats, brown rice, whole wheat), Pasta, Potatoes

The Role of Lifestyle and Overall Eating Patterns

Beyond specific foods, adopting healthy eating patterns like the DASH or Mediterranean diet can help manage uric acid levels. Both focus on fruits, vegetables, whole grains, and low-fat dairy while limiting red meat and sugar. Maintaining a healthy weight through diet and exercise is also crucial, as excess weight is a risk factor for high uric acid and gout.

Conclusion

A low-purine diet is generally considered the best approach to reduce uric acid. This involves eating plenty of fruits, vegetables, whole grains, and low-fat dairy while minimizing organ meats, red meat, certain seafood, alcohol, and sugary drinks. Staying well-hydrated is also key. Following these guidelines can help manage uric acid and reduce gout risk. Consult a healthcare provider or dietitian for personalized advice.

Arthritis Foundation's Guide to Gout Diets

Frequently Asked Questions

The fastest way to lower uric acid with diet is to strictly follow a low-purine eating plan. This involves eliminating high-purine foods like organ meats and beer, increasing water intake, and consuming cherries and vitamin C-rich fruits, which have shown potential benefits.

Cherries, especially tart cherries, are highly beneficial for lowering uric acid. Other good fruit choices include strawberries, blueberries, and citrus fruits like oranges and grapefruit, which are rich in vitamin C.

No, you do not need to avoid all protein. While limiting high-purine animal proteins is important, lean protein sources like low-fat dairy, eggs, and plant-based options such as legumes and tofu are excellent choices and generally low in purines.

Studies suggest that moderate coffee consumption (around 4-6 cups per day) may be associated with a lower risk of gout and lower uric acid levels. Coffee contains compounds that can reduce uric acid production and increase its excretion.

While some vegetables like spinach, cauliflower, and mushrooms are moderately high in purines, research indicates they do not increase the risk of gout or gout attacks. The overall health benefits of these vegetables outweigh any concerns about their purine content.

Alcohol, particularly beer and hard liquor, increases uric acid levels by both boosting its production and hindering its excretion by the kidneys. While wine has a lesser effect, it is still best to limit or avoid alcohol to manage high uric acid effectively.

Hydration is extremely important. Drinking at least 8 to 16 cups of non-alcoholic fluids, with plain water being ideal, helps the kidneys flush excess uric acid from your system, preventing crystal buildup.