What Kind of Sweets Can You Eat if You Have Gout?

October 7, 2025 •

4 min read

According to the Centers for Disease Control (CDC), an estimated 9.2 million people in the United States suffer from gout. For those managing this condition, understanding what kind of sweets can you eat if you have gout is crucial, as certain sugars—particularly fructose—can trigger painful flare-ups. By making strategic substitutions and choosing healthier alternatives, you can still satisfy your sweet tooth without compromising your health.

Quick Summary

Guidance on enjoying sweets while managing gout by choosing low-fructose options and healthy alternatives. Prioritizing ingredients that do not trigger uric acid spikes and incorporating natural, beneficial components like cherries and dark chocolate is recommended.

Key Points

Avoid Fructose: High-fructose corn syrup and sugary drinks rapidly increase uric acid and should be avoided.
Choose Low-Fructose Alternatives: Opt for whole fruits, low-fat dairy, and dark chocolate (70%+ cacao) in moderation.
Benefit from Cherries: Tart cherries and cherry juice have anti-inflammatory properties and may help lower uric acid.
Prioritize Hydration: Drinking plenty of water helps flush excess uric acid from your system.
Monitor Sweeteners: Be mindful of added sugars and prefer small amounts of cane sugar or stevia over high-fructose alternatives.

Understanding the Link Between Sugar, Fructose, and Uric Acid

Gout is a form of inflammatory arthritis caused by an excess of uric acid in the blood, a condition known as hyperuricemia. The body produces uric acid when it breaks down chemical compounds called purines. While many people associate gout with purine-rich foods like red meat and organ meats, a growing body of evidence highlights the significant role that sugar, especially fructose, plays in triggering gout attacks.

When your body breaks down fructose, it releases purines, which, in turn, increases uric acid levels. High-fructose corn syrup (HFCS) and table sugar (sucrose, which is half fructose) are major culprits, found in many processed snacks, sodas, and candies. This process happens very quickly, causing a rapid spike in uric acid.

The Problem with Processed Sweets and Added Sugars

Most traditional candies, pastries, and baked goods are loaded with added sugars, including HFCS and sucrose. Consuming these products regularly can contribute to a higher risk of gout by:

Increasing Uric Acid: The metabolism of fructose directly boosts uric acid production.
Promoting Inflammation: A diet high in refined sugars is linked to systemic inflammation, which can exacerbate gout symptoms.
Contributing to Obesity: High sugar intake often leads to weight gain. Obesity is a significant risk factor for both developing gout and experiencing more frequent and severe attacks.

Healthier Sweet Alternatives for Gout Sufferers

Fortunately, you don't have to give up sweets entirely. By focusing on whole foods and naturally low-fructose options, you can enjoy delicious treats without the risk of a flare-up. Whole fruits, for instance, contain fructose but also come packed with fiber, which slows sugar absorption and can mitigate the uric acid spike.

Gout-Friendly Sweets

Here are some excellent choices for satisfying a sweet craving:

Cherries: This is a standout option for gout sufferers. Studies have shown that cherries, and especially tart cherry juice, can lower serum uric acid levels and reduce inflammation. Enjoy them fresh, frozen, or in a naturally sweetened crumble.
Low-Fat Dairy: Yogurt, skim milk, and cottage cheese can help reduce uric acid levels. Try a fruit and yogurt parfait with berries or a cherry vanilla frappe.
Dark Chocolate: Unsweetened cocoa powder and dark chocolate with a high cocoa percentage (70% or higher) contain antioxidants called polyphenols, which have anti-inflammatory properties. A small amount in moderation may even help lower uric acid crystallization.
Chia Seed Pudding: Chia seeds are low in purines and high in fiber, making them an excellent base for a naturally sweet pudding. Use low-fat milk and sweeten with a small amount of low-fructose fruit.
Baked Fruits: A simple baked apple with cinnamon or a caramelized pineapple with raspberries is naturally sweet and satisfying.
Homemade Cookies: Using almond meal or whole-wheat flour, limited cane sugar, and ingredients like unsweetened chocolate chips and nuts allows for a controlled sweet treat.

Comparison Table: Gout-Friendly vs. Non-Friendly Sweets


Feature	Gout-Friendly Sweets	Gout-Unfriendly Sweets
Sugar Type	Naturally occurring fructose in whole fruit, limited cane sugar	High-fructose corn syrup (HFCS), honey, agave, large amounts of sucrose
Key Ingredients	Cherries, berries, low-fat dairy, dark chocolate (70%+ cacao), nuts, seeds	Processed flour, high sugar content, saturated fats, fruit juices with added sugar
Nutrient Profile	High in fiber, antioxidants, and low-fat protein	High in calories, refined carbohydrates, and empty calories
Effect on Uric Acid	May help lower or not significantly increase uric acid levels	Directly increases uric acid production and hinders excretion

Incorporating Gout-Friendly Sweeteners and Desserts into Your Diet

Choose Smart Sweeteners

While avoiding added sugars like HFCS and honey is important, if you need a sweetener, small amounts of cane sugar or brown sugar are generally preferable to fructose-rich ones, though overall sugar intake should be limited. Stevia is another good option for sweetening beverages or baked goods, as it contains no calories or fructose.

The Importance of Hydration

Drinking plenty of water is essential for gout management. It helps your kidneys flush out excess uric acid, which can mitigate the effects of any sugar you do consume. Aim for at least 8 glasses of water a day, increasing your intake during a flare-up.

Lifestyle for Gout Management

Dietary changes are a powerful tool, but they work best in conjunction with other healthy habits. Maintaining a healthy weight, getting regular exercise, and limiting alcohol intake are also critical for managing gout and reducing flare frequency.

Conclusion: Mindful Indulgence for Gout

Managing a sweet tooth with gout is all about smart choices. By understanding the link between fructose and uric acid, you can swap out processed, high-sugar treats for more nourishing alternatives. Opting for fruits like cherries, incorporating low-fat dairy, and enjoying small amounts of high-cacao dark chocolate are all great strategies. As with any chronic condition, listening to your body and consulting with a healthcare provider can help you find the right balance for your individual needs.

Disclaimer: This article is for informational purposes only and is not medical advice. Consult with a healthcare professional or registered dietitian for personalized guidance.

Frequently Asked Questions

When the body metabolizes fructose, it releases purines as a byproduct, which increases uric acid levels in the blood. This process happens quickly, leading to a faster and more pronounced spike in uric acid compared to other sugars.

No, you don't need to avoid all fruits. Whole fruits contain fiber, which slows down the absorption of fructose and provides other beneficial nutrients like antioxidants and vitamin C, which can actually help manage gout. Limit high-fructose fruits like watermelon and mangoes, and avoid fruit juices which lack the fiber.

Yes, in moderation. Dark chocolate with a high cocoa content (70% or more) is preferred over milk chocolate. Its antioxidants and anti-inflammatory properties may offer benefits, and studies suggest it can lower uric acid crystallization. However, check labels for added sugars.

Many artificial sweeteners, like stevia, are not linked to increased uric acid levels and are generally safe for gout sufferers. However, always be cautious with any artificial sweetener and consult a doctor if you have concerns.

Instead of high-sugar, high-fat ice cream, try a frozen dessert made with low-fat Greek yogurt or a homemade 'nice cream' blended from frozen bananas and a small amount of low-fructose berries.

Cherries, especially tart cherries, contain powerful antioxidants and anti-inflammatory compounds called anthocyanins. Research has shown that consuming them can help lower serum uric acid levels and reduce the frequency of gout attacks.

Yes, managing your diet is a long-term strategy for preventing flares. Frequent, high-sugar intake can contribute to chronic hyperuricemia, increasing your overall risk of a gout attack, even if you are not currently experiencing symptoms.