Can you eat fish and chips if you have gout? What you need to know

December 1, 2025 •

3 min read

Gout is a form of inflammatory arthritis characterized by sudden, severe attacks of pain, which can be heavily influenced by dietary choices. Because certain seafoods can elevate uric acid levels, it's crucial for individuals with this condition to understand if they can eat fish and chips safely.

Quick Summary

Eating traditional fish and chips with gout involves risk due to high purine content in some fish and unhealthy fats from deep frying. Modifying your meal with low-purine fish and healthier cooking methods can help minimize the risk of a gout flare-up.

Key Points

Choose Low-Purine Fish: Select white fish like cod, tilapia, flounder, or sole instead of high-purine varieties such as anchovies, sardines, and trout.
Avoid Deep Frying: Instead of deep-frying, opt for healthier cooking methods like baking, grilling, or air-frying to reduce unhealthy fat intake.
Substitute Healthier Chips: Replace traditional deep-fried chips with baked or air-fried potato wedges made with a minimal amount of healthy oil.
Balance Your Meal: Accompany your fish and chips with plenty of vegetables to ensure a nutrient-dense, fiber-rich meal that supports overall health.
Practice Moderation: Even with low-purine fish, it's wise to limit consumption to a few times a week, ensuring a balanced diet that helps manage uric acid levels effectively.
Individual Response Varies: Everyone's body reacts differently to foods. Pay attention to how your body responds and adjust your diet accordingly for optimal gout management.

The Gout and Purine Connection

For those managing gout, the primary dietary concern revolves around purines. These are natural compounds found in many foods that the body breaks down into uric acid. When there's an excess of uric acid, it can crystallize in the joints, leading to a painful gout attack. High-purine foods, especially certain meats and seafood, are known to increase uric acid levels.

What About Fish?

Not all fish are created equal when it comes to purine content. The level of purines varies significantly among different species. Some fish are known to be particularly high in purines, while others are considered low to moderate.

High-Purine Fish to Avoid

Anchovies
Sardines
Herring
Mackerel
Tuna
Shellfish (e.g., scallops, mussels, shrimp, lobster)

Low-Purine Fish for Moderate Consumption

Cod
Flounder
Tilapia
Sole
Salmon (in moderation)
Catfish

The Impact of Deep Frying and Chips

The cooking method and accompanying chips are just as important as the fish itself. A standard fish and chips meal is often deep-fried in unhealthy oils and served with starchy potatoes.

Deep Frying and Fats: Deep frying adds a significant amount of unhealthy fats, including saturated and trans fats, to the meal. These fats can contribute to obesity, a major risk factor for gout. Furthermore, some studies suggest the cooking method can influence the bioavailability of purines, though more research is needed.

The Chips: Chips, or french fries, are typically high in refined carbohydrates. A diet high in these types of carbs and fats can worsen gout symptoms. While plant-based foods like potatoes don't contain purines in the same way as meat and seafood, the way they are prepared is critical.

Building a Gout-Friendly Fish & Chips Meal

To enjoy a healthier version, focus on swapping high-purine fish and deep-frying for safer alternatives. Here's how to create a meal that satisfies your craving while minimizing gout risks.

Choose the Right Fish: Opt for a low-purine white fish like cod, tilapia, or flounder. A moderate portion of salmon can also be included.
Modify the Cooking Method: Instead of deep-frying, bake, grill, or pan-sear your fish. This drastically reduces the unhealthy fat content. Use a healthy oil like olive or avocado oil if pan-searing.
Healthy Chips Alternative: Ditch the deep-fried chips for baked or air-fried potato wedges. Season them with herbs and a little olive oil instead of excessive salt.
Hydrate and Balance: Remember to drink plenty of water to help flush uric acid from your system. Serve your meal with a side of low-purine vegetables like broccoli or spinach for added nutrients and fiber.

A Comparison of Traditional vs. Gout-Friendly Fish & Chips


Feature	Traditional Fish & Chips	Gout-Friendly Alternative
Fish Type	Often high-purine fish like cod or haddock, but can vary	Low-purine white fish (tilapia, flounder) or moderate-purine salmon
Cooking Method	Deep-fried in unhealthy vegetable oils	Baked, grilled, or air-fried with minimal, healthy oil
Chips	Deep-fried potatoes, high in refined carbs and fat	Baked potato wedges, rich in complex carbs
Fat Content	High in saturated and trans fats	Much lower, primarily from healthy oils
Purine Risk	High, depending on the fish used and cooking method	Significantly lower, due to safer fish and preparation
Gout Trigger Potential	Higher risk of causing a gout flare	Lower risk, suitable for moderate consumption

Conclusion

While a traditional deep-fried fish and chips meal is generally not recommended for individuals with gout due to the combination of potential high-purine fish and unhealthy fats, it doesn't mean the dish is entirely off-limits. By making smart substitutions—choosing a low-purine fish like cod or tilapia and opting for healthier cooking methods like baking or grilling—you can create a version that is much safer for managing your condition. A balanced approach, focusing on moderation and whole foods, is key to preventing painful gout flare-ups while still enjoying your favorite meals. It is always best to consult with a healthcare professional or dietitian for personalized dietary advice.

Diet and Gout, What You Should Eat and Avoid

Frequently Asked Questions

Low-purine fish options generally considered safer for people with gout include white fish varieties like cod, flounder, tilapia, sole, and catfish. Moderate portions of salmon are also acceptable.

Yes, deep-fried foods are generally bad for gout. The high saturated and trans fats added during deep frying can contribute to obesity and insulin resistance, both of which are risk factors for gout.

Traditional deep-fried chips are not recommended due to their high content of unhealthy fats. A much healthier option is to have baked or air-fried potato wedges, seasoned with herbs and healthy oils instead of excess salt and fat.

The healthiest ways to cook fish with gout are baking, grilling, or pan-searing with a small amount of healthy oil like olive or avocado. These methods avoid the unhealthy fats associated with deep frying.

For low-purine fish, experts typically recommend eating in moderation, such as two to three times per week. Portion sizes should also be controlled, generally around 4 to 6 ounces.

The batter itself can be a concern for gout, particularly if it's made with refined flour and high-fat ingredients. When deep-fried, it soaks up large amounts of unhealthy oils, contributing to fat intake.

Excellent gout-friendly alternatives include baked white fish with roasted root vegetables, lean poultry with steamed greens, or vegetable-based protein sources like beans and lentils.

Yes, staying well-hydrated is crucial for managing gout. Drinking plenty of water helps your kidneys excrete excess uric acid from the body, which can help prevent flares.