Gout can feel unpredictable—and painful. One day you’re fine, and the next you’re dealing with sudden joint swelling that makes even walking uncomfortable. While medication can play an important role, nutrition is one of the most powerful tools for managing gout long-term.
At Compass Nutrition, we focus on practical, sustainable nutrition strategies that help lower uric acid levels, reduce flare frequency, and support overall health—not rigid food rules.
Let’s break it down.
What Is Gout?
Gout is a form of inflammatory arthritis caused by elevated uric acid levels in the blood. When uric acid builds up, it can form sharp crystals that settle in the joints—most commonly the big toe, but also the ankles, knees, wrists, and fingers.
Uric acid is produced when the body breaks down purines, which are natural compounds found in both the body and certain foods. While you can’t eliminate purines entirely (nor should you), making strategic food choices can significantly reduce flare-ups and improve quality of life.
Key Nutrition Goals for Managing Gout
A gout-supportive nutrition plan aims to:
Lower uric acid levels
Reduce the frequency and severity of flares
Support healthy weight management
Improve overall metabolic and cardiovascular health
This is not about perfection—it’s about consistency and balance.
Foods That May Trigger Gout Flares
Some foods are higher in purines or interfere with uric acid excretion. These don’t have to be “never foods,” but they’re best limited or avoided, especially during active flares.
Foods to Limit:
Red meats and organ meats (liver, kidney)
Certain seafood, especially shellfish, sardines, and anchovies
Alcohol, particularly beer and liquor
Sugary drinks containing high-fructose corn syrup (soda, fruit drinks)
High-fat dairy, such as whole milk and cream
If flares feel frequent or unpredictable, keeping a symptom-food log can help identify personal triggers.
Foods to Include More Often:
Fruits and vegetables
Most are naturally low in purines and high in fiber. Cherries, in particular, have been associated with fewer gout flares.Low-fat or fat-free dairy
These can help lower uric acid while providing high-quality protein.Whole grains
Brown rice, oats, quinoa, and whole-wheat bread are better choices than refined grains.Lean proteins
Skinless poultry, tofu, beans, and lentils can fit well into a balanced gout-friendly plan.Water
Hydration is essential—adequate fluid intake helps the kidneys flush uric acid from the body.
Rather than focusing only on what to cut out, we encourage patients to build meals around foods that actively support recovery and prevention.
Gout triggers aren’t always obvious. MRT testing helps uncover foods that may be fueling inflammation—without guesswork.
Daily Nutrition Tips for Gout Management
Small, consistent habits make a big difference:
Stay hydrated throughout the day
Don’t wait until you’re thirsty.Limit alcohol intake
Alcohol can interfere with uric acid removal.Eat regular meals
Skipping meals or fasting may increase uric acid levels.Aim for gradual weight loss if needed
Rapid weight loss can worsen gout flares—slow and steady is best.
Should You Follow a Low-Purine Diet?
A low-purine diet can help reduce gout flares, but overall diet quality matters more than strict purine counting.
In practice, the most successful approach emphasizes:
Mostly plant-forward meals
Lean, well-distributed protein
Adequate fluids
Long-term sustainability
Personalized nutrition plans tend to be far more effective than generic food lists.
When to Seek Nutrition or Medical Support
Consider working with a healthcare provider or registered dietitian if:
You’re experiencing frequent or severe gout flares
You’re unsure which foods are safe for you
You need support with weight management or meal planning
Gout doesn’t have to control your life—and you don’t have to manage it alone.
How Compass Nutrition Can Help
At Compass Nutrition, we help patients connect the dots between symptoms, food choices, and inflammation. Whether gout is part of a larger metabolic picture or a standalone concern, we tailor nutrition strategies that are realistic, supportive, and effective.
👉 If you’re ready for personalized guidance, nutrition support is available.
Still experiencing gout flares despite diet changes?
Hidden food sensitivities may be driving inflammation. Our Mediator Release Testing (MRT) identifies your personal inflammatory triggers so you can eat with confidence and reduce flare-ups.