What Foods Flare Up Gout? Your Guide to Avoiding Triggers

November 19, 2025 •

3 min read

Affecting an estimated 9.2 million people in the United States, gout is a painful form of arthritis. For those living with this condition, understanding what foods flare up gout is a crucial step towards preventing sudden, debilitating attacks caused by high levels of uric acid.

Quick Summary

Certain high-purine animal foods, sugary drinks, and alcohol are major culprits for raising uric acid and triggering gout flares. Understanding specific dietary triggers can help manage this painful form of arthritis.

Key Points

Limit High-Purine Animal Foods: Avoid organ meats and limit red meat, game meat, and certain high-purine seafood like sardines and anchovies to reduce uric acid levels.
Cut Sugary Drinks and Fructose: Eliminate sodas, most fruit juices, and foods with high-fructose corn syrup, as fructose increases uric acid production.
Reduce Alcohol Intake: Beer and hard liquor significantly raise uric acid levels; all alcohol should be limited, especially during a flare.
Focus on Low-Purine Foods: Build your diet around vegetables, fruits, whole grains, low-fat dairy, and plant-based proteins like beans and tofu.
Stay Hydrated: Drinking plenty of water helps your kidneys flush out excess uric acid, which is crucial for preventing gout flares.
Cherries Offer Benefits: Studies suggest that consuming cherries or tart cherry juice may help lower uric acid levels and reduce inflammation.

The Connection Between Diet and Gout Flares

Gout attacks are a result of hyperuricemia, a condition where excessive uric acid accumulates in the bloodstream. This buildup leads to the formation of urate crystals that settle in the joints, causing intense pain, swelling, and inflammation. Uric acid is a natural byproduct of your body breaking down purines, which are chemical compounds found in many foods. Consuming a diet rich in high-purine foods can contribute significantly to a gout flare-up, especially for those whose bodies cannot efficiently remove excess uric acid.

High-Purine Foods That Cause Gout Flare-ups

Certain foods are well-known to increase uric acid levels and should be limited or avoided, especially during a flare or if you are prone to attacks.

Organ and Game Meats

Organ meats such as liver, kidneys, and sweetbreads are very high in purines and are major gout triggers. Game meats like venison and goose also contain high levels of purines.

Red Meats and Certain Poultry

Beef, lamb, and pork have higher purine content than leaner poultry and should be eaten in moderation. Processed meats like bacon and certain poultry like turkey are also significant purine sources.

Certain Types of Seafood

Some seafood is high in purines and should be limited or avoided. This includes anchovies, sardines, herring, mussels, scallops, and trout. Moderately high-purine seafood like shrimp, lobster, and crab should be consumed in smaller amounts.

Alcohol

Alcohol, particularly beer and spirits, increases gout attack risk. Beer is problematic due to purines from brewer's yeast. All alcohol can reduce the kidneys' ability to excrete uric acid.

Sugary Beverages and High-Fructose Foods

Fructose raises uric acid levels, as its breakdown releases purines. Limit or avoid sweetened drinks like sodas and fruit juices. Packaged sweets and foods with high-fructose corn syrup should also be limited.

Refined Carbohydrates and Yeast Extracts

Refined carbohydrates and foods with yeast extract can contribute to inflammation and raised uric acid. Choose whole grains and check labels for yeast extract.

High-Purine Plant Foods: A Common Misconception

Historically, some high-purine vegetables were advised against. However, studies suggest plant purines do not increase gout risk or uric acid like animal purines. Vegetables are beneficial for a healthy diet and weight management, which is important for controlling gout.

Comparison of Gout Trigger Foods vs. Safer Alternatives


Food Category	Gout Trigger Foods (Limit or Avoid)	Safer Alternatives (Recommended)
Protein	Organ meats (liver, kidney), game meats (venison), red meat (beef, pork), specific seafood (sardines, anchovies, scallops).	Low-fat dairy (yogurt, skim milk), eggs, plant-based proteins (tofu, beans, lentils), lean chicken breast.
Beverages	Beer, hard liquor, sugary sodas, fruit juices, and drinks with high-fructose corn syrup.	Water (at least 8-16 cups per day), coffee (in moderation), tea, unsweetened tart cherry juice.
Carbohydrates	Refined carbs (white bread, pasta), packaged snack foods, sugary breakfast cereals.	Whole grains (oats, brown rice, whole wheat bread), potatoes, fresh fruits and vegetables.
Sweeteners	High-fructose corn syrup, honey (high in fructose), large amounts of certain fruits like mango and watermelon.	Cherries, berries, and low-fructose fruits in moderation.

Beyond Specific Foods: Lifestyle Changes for Gout Management

Beyond diet, lifestyle changes can significantly impact gout.

Healthier Eating: Diets like DASH or Mediterranean, rich in fruits, vegetables, whole grains, and lean proteins, can lower uric acid.
Hydration: Drinking plenty of water helps kidneys flush excess uric acid.
Healthy Weight: Gradual weight loss can reduce uric acid and flare frequency.

Conclusion

Managing gout involves medication and smart dietary choices. Limiting high-purine animal proteins, sugary drinks, and alcohol reduces the uric acid burden. A balanced diet of low-purine vegetables, fruits, whole grains, and low-fat dairy helps stabilize uric acid. Consult your healthcare provider or the Arthritis Foundation for more specific guidance.

Frequently Asked Questions

No, not all seafood is bad for gout. High-purine varieties like anchovies, sardines, and scallops should be avoided or limited, while other types like salmon may be acceptable in moderation, depending on individual tolerance.

Yes, it is safe to eat vegetables. While some vegetables like spinach and asparagus contain purines, research shows they do not increase gout risk or uric acid levels like animal proteins do. They are an essential part of a healthy diet.

Alcohol increases uric acid in two ways: it directly adds purines (especially beer) and it hinders the kidneys' ability to excrete uric acid from the body. This combination significantly increases the risk of a flare-up.

Yes, staying well-hydrated is crucial for managing gout. Drinking plenty of water helps your kidneys flush out excess uric acid, preventing it from building up and forming crystals in your joints.

Foods and drinks high in fructose, like sugary sodas and juices, can increase uric acid production. Fructose metabolism releases purines, contributing to higher uric acid levels.

You may need to strictly avoid the highest-purine foods like organ meats and some seafood. Other moderate-purine foods like lean red meat or some fish can be consumed in moderation, but a physician or dietitian can help determine the right balance for you.

Yes, research suggests that eating cherries or drinking tart cherry juice can help lower uric acid levels due to their anti-inflammatory and antioxidant properties.