Your Diet and Gout: 5 Foods that Can Cause Flare-Ups

If you’ve experienced gout, you know the sudden pain — often in your big toe — can stop you in your tracks. What you may not realize is how closely your eating habits affect symptoms. Gout is a type of inflammatory arthritis caused by too much uric acid in your blood. Uric acid forms crystals that deposit in joints, triggering the intense pain and swelling gout is known for.

Food doesn’t cause gout by itself, but certain foods raise uric acid levels or make inflammation worse, increasing the risk of flare-ups.

At Dan Preece, DPM & Darren Groberg, DPM, a branch of Utah Musculoskeletal Specialists, in Salt Lake City, Utah, we help patients manage gout through personalized care — often combining dietary guidance with medical and lifestyle approaches to keep symptoms under control.

Foods that commonly trigger gout flare-ups

Gout flares are often linked to purines, natural substances found in many foods. When your body breaks down purines, it produces uric acid. Too much uric acid can crystallize in your joints and trigger a flare.

Here are the foods most commonly associated with gout problems — and why they can be problematic:

1. Organ meats (liver, kidney, sweetbreads)

These are very high in purines. Eating them can dramatically increase uric acid levels soon after a meal.

2. Certain red meats (beef, lamb, pork)

Although these proteins don't have as many purines as organ meats, they still contain moderate amounts. Eating them often or in large portions can sometimes lead to higher uric acid levels. Enjoy them in moderation.

3. Seafood high in purines (anchovies, sardines, mussels)

Some fish and shellfish are particularly rich in purines, so if you eat too many or eat them too often, you increase your gout risk.

4. Sugary drinks and foods (especially those with high-fructose corn syrup)

These don’t contain purines, but they prompt your liver to produce more uric acid and reduce your kidneys’ ability to eliminate it.

5. Alcohol (especially beer and spirits)

Alcohol affects uric acid in two ways — it increases production and reduces excretion. Beer is especially concerning due to its purine content, but all alcohol can raise flare risk.

Foods that can help protect against gout

Not all foods influence uric acid the same way — some are neutral, and others may even help manage gout when you eat them regularly.

Low-purine proteins and plant foods

Vegetables, legumes, and low-fat dairy are generally low in purines and won’t contribute to uric acid spikes. In fact, low-fat dairy may help reduce uric acid levels.

Examples:

• Skim or low-fat milk
• Yogurt
• Beans and lentils
• Most green vegetables (even those with moderate purines, like spinach, don’t trigger gout the way animal purines do)

Cherries and other antioxidant-rich fruits

Some studies suggest tart cherries and cherry juice or extract may reduce gout flare-ups thanks to anti-inflammatory compounds and antioxidants.

Water and hydration helpers

Staying well-hydrated helps your kidneys flush uric acid more effectively. Plenty of water — and hydration from foods like cucumbers or watermelon — supports uric acid elimination.

Healthy fats

Foods rich in omega-3 fatty acids (like flaxseed, chia, and walnuts) can help reduce inflammation without raising uric acid.

How we can help beyond diet

Diet is a powerful tool, but it’s rarely the only piece of the puzzle when it comes to managing gout. We take a comprehensive view of your care, including:

Personalized evaluation and diagnosis

We assess the severity and pattern of your gout, including which joints are most affected and how frequently flare-ups occur.

Medication guidance

Sometimes diet alone isn’t enough to control uric acid. We can help you determine when medications — such as urate-lowering therapies, pain medications, and anti-inflammatory agents — may be appropriate.

Lifestyle and weight-management support

Maintaining a healthy weight reduces stress on joints and lowers uric acid levels. We provide practical lifestyle recommendations that complement dietary changes.

Joint health and pain relief strategies

When a flare occurs, immediate relief matters. We help you manage acute symptoms and guide you on ways to minimize future attacks.

Small changes, big impact

Gout doesn’t have to control your life, and you don’t have to give up every food you enjoy. But understanding the role of purines, sugar, and alcohol gives you power over your symptoms — especially when paired with thoughtful medical care.

If gout flare-ups are disrupting your days or nights, we’re here to help you identify triggers, build a sustainable diet plan, and create a long-term strategy for joint comfort and mobility.

Call us or request an appointment online today — because relief is possible.