What Protein Shakes Are Good for Gout?

January 10, 2026 •

4 min read

Studies have shown that diet plays a significant role in managing gout, an inflammatory arthritis caused by high uric acid. Choosing the right ingredients for your shake can help you maintain protein intake without triggering a flare-up. Here’s what protein shakes are good for gout and how to make the best choices for your health.

Quick Summary

This guide details the best low-purine protein powders and shake ingredients for individuals managing gout. It compares whey isolate, plant-based options, and other suitable ingredients while advising on portions and ingredients to avoid to prevent uric acid spikes.

Key Points

Choose Low-Purine Protein: Opt for whey isolate, egg protein, or brown rice protein powder to minimize purine intake.
Prioritize Dairy: Low-fat dairy products like milk and yogurt are low in purines and can help manage gout risk.
Stay Hydrated: Drinking plenty of water helps flush excess uric acid from your system.
Moderate Protein Intake: Excessive consumption of any protein can elevate uric acid; moderation is key.
Avoid High-Purine Ingredients: Steer clear of meat-based protein powders and high-fructose sweeteners like agave and honey.
Consult a Professional: Always talk to your doctor or dietitian before adding supplements to your diet, especially if you have existing kidney issues.
Temporary Avoidance during Flares: Refrain from using protein supplements during an active gout attack.

Understanding Protein and Purine for Gout

To understand which protein shakes are best for gout, it's essential to grasp the relationship between protein, purines, and uric acid. Gout attacks occur when uric acid builds up in the blood, forming painful, needle-like crystals in the joints. Uric acid is a byproduct of the body breaking down purines, which are found naturally in many foods. While high-purine foods like red meat and organ meats are well-known triggers, the purine content of protein powders varies significantly depending on their source.

Types of Protein Powder for Gout

Low-Purine Protein Powders

For individuals with gout, the best protein powders are those with a low purine content. These options minimize the risk of increasing uric acid levels.

Whey Protein Isolate: Derived from milk, whey isolate is a complete protein source that is highly processed to remove most non-protein components, including most of the purines. This makes it a generally safe option for those concerned about gout. Some evidence even suggests that a component of milk, glycomacropeptide, may help reduce the risk of gout attacks.
Casein Protein: Similar to whey, casein is another milk-derived protein that is also low in purines when highly purified. It is a slow-digesting protein, making it a good option for sustained protein release.
Egg Protein: Made from egg whites, egg protein is a complete and excellent low-purine option for those seeking a dairy-free alternative. It is highly bioavailable and has minimal purine content.
Brown Rice Protein: A popular plant-based option, brown rice protein is generally low in purines and a safe choice for those on a vegan diet.

Moderate to High-Purine Protein Powders to Approach with Caution

Pea Protein: While a staple in many plant-based diets, pea protein can have moderate purine levels, especially if derived from purine-rich legumes. Labels should be checked carefully, especially for blends.

High-Purine Protein Powders to Avoid

Meat-Based Proteins (Beef, Chicken): Powders made from animal tissue are typically high in purines and should be avoided by those with gout.

Creating a Gout-Friendly Protein Shake

Crafting a healthy protein shake for gout is about more than just the powder. The other ingredients you add are just as important.

Best Ingredients to Include:

Low-Fat Dairy: Skim milk and fat-free yogurt are excellent, low-purine bases that contain protein and may help reduce gout risk.
Water: Staying well-hydrated is crucial for flushing excess uric acid from the system.
Fruits: Cherries are a standout, as they have been linked to reducing gout attacks. Berries, bananas, and other low-purine fruits are also great additions.
Vegetables: Spinach and other leafy greens are great for adding vitamins and minerals.
Healthy Fats: Seeds like chia or flax can add fiber and omega-3s without increasing purines significantly.

Ingredients to Avoid:

High-Fructose Sweeteners: Fructose increases uric acid production, so avoid high-fructose corn syrup, honey, and agave.
Alcohol: Especially beer, which contains purines and can interfere with uric acid excretion.

Comparison of Protein Powder Sources


Feature	Whey Protein Isolate	Plant-Based Proteins (Rice/Hemp)	Egg Protein	Meat-Based Proteins	Pea Protein	Casein Protein
Purine Level	Very Low	Low	Very Low	High	Moderate	Low
Best For	Muscle recovery, low-purine diet	Vegan, dairy-sensitive, low-purine diet	Dairy-free, low-purine diet	NOT Recommended for Gout	Vegan, check sourcing	Sustained release, low-purine diet
Considerations	Read labels for concentrates; can strain kidneys if over-consumed	Check for blends with higher-purine components	Excellent dairy-free option	Avoid completely	Moderate purines, read labels	Read labels for additives

Lifestyle and Practical Recommendations

Beyond choosing the right ingredients, managing gout requires a holistic approach to diet and lifestyle. Moderate, regular exercise can help maintain a healthy weight, which is a key factor in managing gout. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or supplement regimen, especially if you have existing kidney issues. It is also wise to temporarily avoid all protein supplements during an active gout attack.

Conclusion: Making the Right Protein Shake Choices

Navigating protein shakes with gout is about informed and balanced choices. By opting for low-purine options like whey isolate, egg protein, and brown rice protein, and filling your shake with gout-friendly ingredients like low-fat dairy and certain fruits, you can support your nutritional needs without risking a flare-up. Avoiding high-fructose additives and excessive amounts of any protein is also crucial. A personalized approach, guided by a healthcare professional, will ensure you can meet your fitness goals while keeping your gout under control. The right protein shake can be a beneficial addition to your management plan, not a source of worry.

Low-Purine Berry Smoothie Recipe

This recipe provides a safe, delicious, and protein-packed option for those with gout.

Ingredients:

1 scoop whey isolate protein powder (or brown rice protein for vegan option)
1 cup skim milk (or unsweetened almond milk)
½ cup mixed berries (strawberries, blueberries)
½ cup spinach
1 tbsp chia seeds
Ice cubes (optional)

Instructions:

Add all ingredients to a blender.
Blend until smooth and enjoy immediately.

This simple, low-purine shake is a great way to start your day or refuel after a workout without compromising your gout management goals.

Frequently Asked Questions

Yes, you can generally drink whey protein if you have gout, but it's best to choose a whey protein isolate, which is processed to be very low in purines. Consuming it in moderation and staying hydrated is key to avoiding uric acid spikes.

Plant-based protein powders like rice or hemp are often lower in purines than some animal-based options, making them a safe choice. However, some legume-based proteins like pea can have moderate purine levels, so it’s important to check the label.

Yes, it is best to temporarily avoid all protein supplements, including shakes, during an active gout attack. Focusing on your overall diet and staying hydrated is more important during this time.

Moderate consumption of whey protein isolate is unlikely to cause problems for most people with healthy kidneys, as it is very low in purines. However, excessive protein intake of any kind can potentially strain the kidneys and impact uric acid filtration in at-risk individuals.

Low-fat or nonfat dairy, such as skim milk or fat-free yogurt, is recommended. Dairy products are low in purines and have been shown to potentially help reduce the risk of gout attacks.

Yes, adding low-purine fruits like cherries, berries, and bananas, along with vegetables like spinach, is highly encouraged. Cherries, in particular, may help lower uric acid levels.

You should avoid protein powders made from high-purine animal sources, such as beef or chicken protein powder. These can significantly increase your purine load and risk of a gout attack.