Is Shoyu Bad for Gout? The Truth About Soy Sauce, Uric Acid, and Sodium

January 10, 2026 •

4 min read

Despite a widespread misconception, large-scale studies have shown that soy consumption is not associated with a higher long-term risk of gout. So, is shoyu bad for gout? The answer isn't a simple yes or no, but it's not the purine content you should be worried about.

Quick Summary

This article explores the relationship between shoyu, or Japanese soy sauce, and gout, debunking the myth that soy causes flare-ups. The primary health concern for gout patients is shoyu's high sodium level, which can impact blood pressure and potentially affect uric acid levels, not its purine content.

Key Points

Soy Myth Debunked: The popular belief that soy causes gout due to its purine content is largely incorrect and not supported by long-term studies.
Sodium is the Real Culprit: Shoyu's high sodium content is the primary concern for gout patients, not its moderate purine levels.
Choose Low-Sodium Options: Low-sodium shoyu contains significantly less salt and is a safer choice for managing blood pressure, a key factor in gout care.
Tamari vs. Shoyu: Tamari is typically wheat-free and can sometimes be a lower-sodium alternative, offering a richer flavor profile than standard shoyu.
Moderation is Essential: Even with low-sodium versions, using shoyu in moderation and focusing on a balanced, varied diet is the best strategy for gout management.
Process Matters: Processed soy products like shoyu and tofu have less impact on uric acid than whole, unprocessed soybeans or soy protein isolates.

The Purine Myth: Why Soybeans Get a Bad Rap

For years, gout patients were advised to avoid all soy products due to their moderate purine content. Purines are natural compounds that break down into uric acid, and an overproduction or under-excretion of uric acid is the primary cause of gout. However, the reality is more nuanced. Numerous large-scale epidemiological studies, particularly from Asian populations where soy is a dietary staple, have found no association between long-term soy intake and an increased risk of gout or elevated uric acid levels.

In fact, some evidence suggests that moderate consumption of soy might be protective against gout. A large Singapore Chinese Health Study found that those who consumed the most soy products had a lower risk of gout compared to those who consumed the least. Researchers hypothesize that compounds like soy isoflavones may play a role in promoting uric acid excretion.

Processed Soy vs. Whole Soy

It is important to differentiate between whole soybeans and processed soy products like shoyu. Some short-term intervention studies have shown a mild, temporary increase in uric acid after consuming large amounts of whole soy or soy protein isolates. However, the same studies found no significant effect from processed soy products like tofu. The fermentation process used to create shoyu further alters its composition, and the quantity used in cooking is typically much smaller than the amounts tested in some acute studies.

The Sodium Reality: The True Concern with Shoyu

While the purine content in shoyu is not a major issue for most gout sufferers, its sodium content is the real elephant in the room. Shoyu is famously high in sodium, with regular versions containing high levels that can be detrimental to health, especially for individuals managing gout.

Sodium's Impact on Gout and Blood Pressure

High sodium intake is a primary risk factor for high blood pressure (hypertension), a condition that frequently co-occurs with gout. Managing blood pressure is critical for overall health, and for gout patients, it is especially important because poorly managed comorbidities can complicate treatment. While some studies have controversially shown that high salt intake can temporarily lower uric acid levels, experts strongly advise against using this as a strategy for gout management. The potential harm to cardiovascular health from excessive sodium far outweighs any temporary effect on uric acid. Moreover, sudden changes in sodium and uric acid levels can potentially trigger gout flares.

How to Safely Enjoy Shoyu with a Gout-Friendly Diet

With smart choices and moderation, it is possible to include shoyu in a gout-friendly diet without undue risk. Here are some tips to follow:

Opt for Low-Sodium Shoyu: Most major brands offer a low-sodium version of their soy sauce, which can significantly reduce your daily salt intake. Always check the label for the sodium content.
Use Sparingly: A little shoyu goes a long way. Use it as a flavor accent rather than a primary seasoning. Consider measuring your portions with a teaspoon to control intake.
Make Your Own Sauces: When possible, mix your own sauces using a small amount of shoyu diluted with other low-sodium ingredients like rice vinegar, ginger, or mirin.
Enhance with Other Flavors: Rely on herbs, spices, and other seasonings to add depth to your food, reducing the need for excess salt. Things like fresh garlic, ginger, and sesame oil can provide immense flavor.
Cook at Home: Restaurant dishes, especially in Japanese cuisine, can be loaded with sodium. Cooking at home gives you complete control over your ingredients and seasoning.

Shoyu, Tamari, and Other Alternatives: A Gout-Friendly Comparison

Understanding the differences between types of soy sauce and their alternatives is key to making informed dietary decisions for gout management.


Feature	Regular Shoyu	Low-Sodium Shoyu	Tamari	Coconut Aminos
Ingredients	Soybeans, wheat, salt, water	Soybeans, wheat, salt, water	Soybeans, salt, water	Coconut sap, salt
Sodium Level	High	Reduced (typically 25-40% less)	Moderate	Very Low
Wheat Content	Contains wheat	Contains wheat	Typically wheat-free (check label)	Wheat-free
Flavor	Salty, balanced, umami	Less salty, balanced, umami	Richer, less salty, deeper umami	Mild, slightly sweet
Gout Concern	High sodium	Better, but still moderate sodium	Better for sodium, check label	Excellent low-sodium alternative
Gluten Status	Not gluten-free	Not gluten-free	Usually gluten-free	Gluten-free

For those who are particularly sensitive to sodium or want a completely different flavor profile, coconut aminos serve as an excellent, very low-sodium alternative. Tamari is a great option for those avoiding wheat, and low-sodium shoyu provides a familiar taste with less salt. You can find more information about the differences between tamari and shoyu from sources like San-J.

Conclusion: Moderation and Smart Choices are Key

Ultimately, when asking 'Is shoyu bad for gout?', the answer depends on how and how much you consume it. The outdated fear of soy and its purines has been largely debunked by modern research. The real focus for gout patients should be on managing sodium intake, a factor that significantly impacts blood pressure and overall metabolic health. By choosing low-sodium versions of shoyu, using it in moderation, and exploring low-sodium alternatives like tamari or coconut aminos, you can enjoy the rich flavors of Japanese cuisine without compromising your gout management plan. Always consult with your doctor or a registered dietitian for personalized dietary advice, especially if you have co-existing conditions like hypertension.

Frequently Asked Questions

Regular soy sauce is not ideal for gout due to its high sodium content, which can negatively impact blood pressure and overall metabolic health. While the purine content is moderate and not typically a concern, the high salt level is a significant risk factor, especially for those with hypertension.

No, long-term epidemiological studies, particularly among Asian populations with high soy consumption, have not found evidence that soy increases uric acid levels or the risk of gout. Some research even suggests a potential protective effect.

Tamari is often a better choice for gout as it tends to have a richer flavor, which may allow you to use less, and some varieties are lower in sodium and wheat-free. However, it is essential to check the nutritional label, as sodium content can vary by brand.

Low-sodium soy sauces help by reducing your overall sodium intake, which is crucial for managing blood pressure and general heart health. Since high blood pressure often co-exists with gout, choosing low-sodium versions helps address a significant comorbidity.

No, there is no need to avoid all soy products for gout. Processed soy foods like tofu and shoyu do not have a significant long-term impact on uric acid levels. It is more important to limit intake of red meat, shellfish, and sugary drinks, which are known gout triggers.

Yes, coconut aminos are an excellent low-sodium substitute for shoyu. They offer a mild, slightly sweet flavor profile and contain very little sodium, making them a safer option for those strictly controlling their salt intake.

The belief stemmed from the fact that soy contains purines, and purines can increase uric acid. However, this simplistic view didn't account for the fact that not all purines affect the body equally, and modern research shows that soy-derived purines do not increase gout risk in the same way as those from red meat or shellfish.

Yes, you can still enjoy Japanese cuisine with gout. Focus on dishes rich in vegetables and processed soy, like tofu, while being mindful of high-sodium ingredients and minimizing intake of purine-rich elements like certain shellfish or heavy sauces. Opt for low-sodium soy sauce whenever possible.