Does steel cut oatmeal cause gout? Separating fact from fiction for a healthy diet

October 18, 2025 •

5 min read

While some sources label oats as a moderate-purine food, a 2025 study found that people who regularly ate oatmeal or other whole grain breakfast cereals had a lower risk of gout over time. This surprising finding addresses the common question: 'Does steel cut oatmeal cause gout?' and highlights the key difference between purines from plant-based versus animal-based sources.

Quick Summary

Steel cut oats contain moderate purines, but their plant-based origin presents a lower risk for gout attacks than animal-based purines, like those in red meat and seafood. Consuming steel cut oats in moderation can be part of a healthy, gout-friendly diet, with the high fiber and low glycemic index offering additional benefits.

Key Points

Moderate Purine Content: Steel cut oats contain moderate levels of purines, but plant-based purines are less likely to trigger gout attacks than animal-based ones.
Benefits Outweigh Risks (in moderation): The high fiber and low glycemic index of steel cut oats can support healthy weight and blood sugar, which are beneficial for gout management.
Overall Diet is Key: Managing gout depends more on the total dietary pattern and avoiding high-risk foods like organ meats, certain seafood, and sugary beverages than on moderate-purine plant foods.
Plant vs. Animal Purines: Studies show that consuming purine-rich plant foods like oats and vegetables does not significantly increase gout risk, unlike purines from meat and alcohol.
Moderation and Healthy Add-ins: When eating steel cut oats, practice moderation and avoid high-fructose sweeteners. Pair with gout-friendly foods like berries and low-fat dairy.
Support from Other Foods: Incorporating other foods like cherries, low-fat dairy, and plenty of water can help lower uric acid levels and complement a balanced diet for gout.

Understanding Gout and the Role of Purines

Gout is a painful and inflammatory form of arthritis caused by an excess of uric acid in the bloodstream. This condition, known as hyperuricemia, leads to the formation of uric acid crystals that deposit in the joints, causing sudden and severe attacks. Uric acid is a natural byproduct of the body's breakdown of purines, which are chemical compounds found in many foods. While the kidneys normally filter uric acid, people with gout may struggle to excrete it efficiently, leading to buildup.

For decades, a low-purine diet was considered the primary way to manage gout. Patients were often told to limit or avoid foods containing purines. However, recent research has nuanced this understanding, distinguishing between the impact of animal-based and plant-based purines. While high-purine animal foods like organ meats and certain seafood are known triggers, high-purine plant foods have shown little to no effect on the risk of a gout attack.

The Purine Content of Steel Cut Oats

Steel cut oats are a minimally processed whole grain, simply consisting of oat groats that have been cut into two or three pieces. Nutritionally, they are very similar to rolled oats but retain a chewier texture and take longer to cook. In terms of purine content, oats generally fall into the 'moderate' category, containing about 50 to 150 milligrams of purines per 100 grams. While this is higher than many low-purine foods, it is significantly less than high-purine animal sources such as organ meats or anchovies.

The Critical Distinction: Plant-based vs. Animal-based Purines

Perhaps the most important factor regarding steel cut oats and gout is the origin of their purines. The purines in plants, including oats, appear to affect the body differently than those from animal products. Research has indicated that a moderate intake of purine-rich vegetables and whole grains does not increase the risk of gout attacks. The primary risk for gout attacks remains concentrated in high-purine animal sources, sugary beverages, and alcohol. This means that for most people with gout, including steel cut oats in their diet in moderation is not considered a high-risk activity.

Weighing the Benefits Against the Risks for Gout

For those concerned about their gout, the benefits of incorporating steel cut oats into a regular diet may outweigh the moderate purine content. These benefits include:

High in Fiber: Steel cut oats are an excellent source of dietary fiber, including the soluble fiber beta-glucan. A high-fiber diet can help with weight management and may help balance blood sugar levels, both of which are important for managing gout.
Supports Weight Loss: The fiber in steel cut oats promotes a feeling of fullness, which can help prevent overeating and support gradual, healthy weight loss. Maintaining a healthy weight is a key lifestyle strategy for managing gout.
Low Glycemic Index: Steel cut oats have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar compared to refined carbohydrates. High blood sugar can increase uric acid levels, so managing this is particularly important for those with gout or diabetes.
Rich in Nutrients: Oats provide a good source of essential vitamins and minerals like iron, magnesium, and zinc.

Nutritional Profile: Steel Cut vs. Rolled Oats


Feature	Steel Cut Oats	Rolled Oats
Processing	Minimally processed; oat groats are cut into pieces with a steel blade.	Oat groats are steamed and rolled flat for faster cooking.
Texture	Chewy and nutty.	Softer and quicker to cook.
Cooking Time	Longer, typically 15-20 minutes or more.	Shorter, typically 5-10 minutes.
Glycemic Index	Lower, leading to a slower rise in blood sugar.	Slightly higher than steel cut, but still a good complex carbohydrate source.
Purine Content	Moderate, like other oats (50-150 mg/100g).	Moderate, similar to steel cut oats.
Fiber	Higher fiber content due to less processing.	Slightly less fiber than steel cut oats.

How to Incorporate Steel Cut Oats into a Gout-Friendly Diet

Practice Moderation: Limit your intake of steel cut oats to a couple of servings per week, especially if you are in a period of active gout flares.
Watch the Toppings: Avoid adding high-fructose sweeteners like honey or high-fructose corn syrup, as fructose can increase uric acid levels. Instead, top with gout-friendly options like fresh berries, nuts, or seeds.
Hydrate Well: Drink plenty of water throughout the day. Staying hydrated helps the kidneys flush excess uric acid from the body.
Pair with Low-Fat Dairy: Some studies suggest that low-fat dairy products may help lower uric acid levels. Mixing your steel cut oats with skim milk or a dollop of low-fat yogurt can be beneficial.
Focus on Whole Foods: Ensure your overall diet is rich in whole foods, vegetables, and fruits to minimize the intake of processed foods and high-fructose items that can contribute to gout.

Beyond Oats: A Comprehensive Approach to Managing Gout

Managing gout effectively involves looking at the bigger picture, not just one food item. A comprehensive approach should focus on overall dietary patterns and lifestyle changes:

Limit high-purine animal foods like organ meats (liver, kidneys), red meat, and specific types of seafood (anchovies, sardines).
Avoid alcohol, particularly beer and hard liquor, as it increases uric acid production and hinders its excretion.
Steer clear of sugary beverages and foods containing high-fructose corn syrup.
Maintain a healthy weight through diet and regular exercise, as obesity can worsen gout symptoms.
Stay well-hydrated, aiming for at least 8 to 16 cups of fluid per day, with water being the best choice.
Incorporate fruits like cherries, which contain compounds that have been shown to lower uric acid levels and reduce inflammation.
Consider a Mediterranean-style diet, which emphasizes fruits, vegetables, whole grains, and healthy fats, as it has been linked to a lower risk of high uric acid.

Conclusion: Moderation is Key

To definitively answer the question "does steel cut oatmeal cause gout?", the answer is no, not directly in the same way as high-purine animal proteins or alcohol. While oats do contain a moderate amount of purines, their plant-based origin means they do not pose the same risk for triggering gout attacks. Furthermore, the numerous health benefits, including high fiber and low glycemic index, make steel cut oats a valuable part of a balanced diet, even for those with gout. By consuming them in moderation and focusing on an overall healthy eating pattern—rich in whole grains, fruits, vegetables, and low-fat dairy—individuals can manage their gout symptoms effectively without completely eliminating this nutritious grain. As always, consult a healthcare provider or a registered dietitian for personalized advice tailored to your specific health needs.

For more detailed information on managing gout, refer to the resources from the National Kidney Foundation.

Frequently Asked Questions

Yes, people with gout can eat steel cut oats in moderation. While oats contain moderate levels of purines, the purines from plant-based foods do not pose the same risk for triggering gout attacks as those from animal sources.

All types of oatmeal, including steel cut, rolled, and quick oats, are considered safe for most people with gout when consumed in moderation. The key is to focus on a balanced, low-purine diet overall and not overindulge.

Steel cut oats contain moderate amounts of purines, typically ranging from 50 to 150 milligrams per 100 grams. This is significantly lower than high-purine foods such as organ meats and certain seafood.

While the purines in steel cut oats break down into uric acid, a moderate intake is not known to significantly raise uric acid levels or trigger gout attacks for most people, especially when balanced within an overall healthy diet.

Avoid adding high-fructose sweeteners like honey and high-fructose corn syrup, as fructose can increase uric acid production. Sugary dried fruits and high-fat toppings should also be limited.

To make your oatmeal more gout-friendly, prepare it with water or low-fat dairy. Top it with fresh fruits like cherries or berries and add nuts or seeds for extra nutrients. Always stay well-hydrated.

Both steel cut and rolled oats are acceptable for a gout-friendly diet. Steel cut oats are minimally processed with a lower glycemic index, but the purine content is comparable. Choosing which to eat is a matter of personal preference and cooking time.