What Kind of Beans Can You Eat With Gout?

December 6, 2025 •

4 min read

While it was once commonly believed that all beans and legumes should be avoided by those with gout, modern research has shown this is not the case. In fact, plant-based proteins, including many types of beans, have been found to have a protective effect against gout and do not trigger attacks in the same way that high-purine animal proteins do. This shift in understanding empowers individuals to make more informed and varied dietary choices.

Quick Summary

Beans are a safe and often beneficial protein source for people with gout, despite containing moderate levels of purines. Research indicates that plant-based purines do not increase gout risk like those from red and organ meats. Some beans are lower in purines than others, but all can be part of a healthy, balanced diet. The article details specific bean types, their purine content, and how to incorporate them safely.

Key Points

Beans are safe for gout: Modern research indicates that plant-based purines, found in beans and legumes, do not increase the risk of gout attacks like animal-based purines.
Prioritize low-purine options: Chickpeas, lima beans, and black beans are excellent low-purine choices for regular consumption.
Moderate consumption is key: Beans like lentils and pinto beans have moderate purine levels but are still beneficial and can be eaten in moderation.
Beans are nutritionally beneficial: They provide protein, fiber, and antioxidants that support overall health and may reduce inflammation.
Fiber and bioavailability matter: The high fiber in beans and the different way the body processes plant purines contribute to their safety for gout patients.
Hydration and other foods help: A balanced diet including plenty of water, low-fat dairy, and vitamin C-rich fruits further aids in managing uric acid levels.

Understanding Gout and Purines

Gout is a form of inflammatory arthritis caused by an excess of uric acid in the body, a condition known as hyperuricemia. Uric acid is produced when the body breaks down purines, which are natural chemical compounds found in many foods and produced by the body itself. When uric acid levels become too high, it can form needle-like crystals in the joints, leading to intense pain, swelling, and redness—a gout flare-up.

Historically, advice for managing gout has focused on eliminating high-purine foods. However, not all purines are created equal. Studies now differentiate between the purines from animal sources (like red meat and seafood), which increase gout risk, and those from plant sources, which do not. In fact, high-purine plant foods have been shown to have little to no effect on the risk of a gout attack, and may even be protective.

Low to Moderate Purine Beans for Gout

When choosing beans for a gout-friendly diet, focusing on those with the lowest purine content is a safe and beneficial strategy, though all legumes are generally considered safe. Here are some of the best options to include regularly:

Chickpeas (Garbanzo Beans): These are one of the best choices, with one of the lowest purine counts among beans. They are a versatile ingredient, perfect for making hummus, adding to salads, or incorporating into stews.
Lima Beans: Another excellent low-purine option, lima beans are a great addition to soups and side dishes.
Pinto Beans: These popular beans have a moderate purine level, making them a safe choice for gout patients when consumed in reasonable portions.
Red Beans (Kidney Beans): With a moderate purine content, red beans are a great source of fiber and protein for dishes like chili and salads.
Black Beans: Considered a low-purine food, black beans are a nutritious option for those managing gout.
Soybeans: While some may be wary of soybeans due to their purine content, studies show they are not associated with an increased risk of gout. Soy-based foods like tofu and edamame are also good choices.

Moderate Purine Beans to Eat in Moderation

Some beans and legumes have a slightly higher purine content but are still a far better choice than high-purine animal products. These include:

Lentils: Lentils contain a moderate level of purines, but their plant-based origin means they do not pose the same risk as meat. They are high in fiber and beneficial plant compounds.
Split Peas: These are another legume with a moderate purine count that can be included in a gout-friendly diet in moderation.
Great Northern Beans: These beans also fall into the moderate purine category and are best consumed in controlled portions.

Comparison of Purine Content: Beans vs. Meat

The table below illustrates the significant difference in purine levels between plant-based proteins and high-purine animal proteins, showing why beans are a safer alternative for gout management.


Food Type	Example	Purine Content (mg per serving)	Notes
Low Purine Beans	Chickpeas (1/2 cup cooked)	19 mg	A very low-risk protein option.
Moderate Purine Beans	Lentils (1/2 cup cooked)	74 mg	Higher than other beans, but plant-based purines are less risky.
Moderate Purine Beans	Pinto Beans (1/2 cup cooked)	57 mg	A common and safe choice in moderation.
High Purine Meat	Red Meat (100g)	>100 mg	Known to increase gout risk.
Very High Purine Meat	Organ Meat (e.g., Liver, 100g)	>240 mg	Strong trigger for gout flare-ups.
Very High Purine Seafood	Sardines (100g)	>390 mg	One of the highest purine foods.

Other Dietary Considerations for Gout

While focusing on low-purine plant-based proteins like beans is important, managing gout involves a broader approach to nutrition. Hydration is key; drinking plenty of water helps the kidneys flush out excess uric acid. Including low-fat dairy products can also be beneficial, as some proteins in milk may help clear uric acid. Fruits like cherries, berries, and citrus fruits are also recommended for their anti-inflammatory properties and vitamin C content.

How to Incorporate Beans into Your Diet

Incorporating beans and other legumes is simple. Here are some ideas:

Add chickpeas to salads or roast them with spices for a crunchy snack.
Use red or black beans in chili, burritos, or taco bowls.
Blend chickpeas into a simple hummus for a healthy dip.
Make a hearty lentil soup or a lentil curry.
Add edamame to stir-fries or have it steamed as a snack.

The Role of Fiber and Bioavailability

One of the reasons beans and other plant-based proteins are better for gout is due to their high fiber content and different purine bioavailability. High fiber can help bind uric acid in the gut, aiding in its excretion. The purines in plant-based foods may also be less bioavailable, meaning the body absorbs and processes them differently than animal-based purines. This contributes to a lower impact on serum uric acid levels.

Conclusion: Embrace Plant-Based Proteins

The latest research clarifies that beans and other legumes, contrary to older beliefs, are not detrimental for those with gout. They are a valuable source of protein, fiber, and other nutrients that can help manage the condition. By choosing lower-purine beans and consuming higher-purine ones in moderation, alongside other healthy habits like staying hydrated, people with gout can confidently enjoy a varied and nutritious diet without fearing flare-ups from these beneficial plant foods.

For more detailed guidance on dietary management for gout, consult with a healthcare provider or a registered dietitian. Organizations like the National Kidney Foundation offer great resources on what to eat and avoid.

Frequently Asked Questions

No, this is a common misconception. While beans contain purines, modern research shows that plant-based purines do not increase the risk of gout attacks like those from animal sources. Most beans are considered safe and healthy for those with gout.

Chickpeas (garbanzo beans) have one of the lowest purine contents among beans and are an excellent choice for a gout-friendly diet. Lima beans, red beans, and pinto beans also have low to moderate purine levels.

Yes, you can eat lentils. While they contain a moderate amount of purines, their plant-based origin, fiber, and other nutrients mean they do not trigger gout attacks in the same way as meat. They can be included in a balanced diet.

Yes, soybeans and soy-based products like tofu are good choices for people with gout. Studies show that soy intake is not associated with an increased risk of hyperuricemia or gout.

Scientists believe the bioavailability of purines differs between plant and animal sources. Plant-based purines may be less readily absorbed by the body, and the fiber in legumes may also aid in the excretion of uric acid.

Incorporating beans can be done easily by adding them to salads, stews, and soups. Replacing some meat protein with beans can help manage your purine intake effectively. Hummus made from chickpeas is another great option.

No, like beans, studies have shown that high-purine vegetables do not increase the risk of gout attacks or raise uric acid levels significantly. They are safe to include as part of a healthy diet.