Foods can either raise or lower your uric acid levels, relying on their purine content. Nevertheless, fructose can increase your uric acid levels although it is not purine-rich. Utilize this list as a general overview to food options to improve your overall health, lower uric acid levels, as well as reduce your risk of painful gout attacks.
What Foods Should You Avoid?
Here are a few major high-purine foods, moderately-high-purine foods and high-fructose foods to avoid:
- All organ meats: These include liver, kidneys, sweetbreads and brain
- Game meats: Examples include pheasant, veal and venison
- Fish: Herring, trout, mackerel, tuna, sardines, anchovies, haddock and more
- Other seafood: Scallops, crab, shrimp and roe
- Sugary beverages: Especially fruit juices and sugary sodas
- Added sugars: Honey, agave nectar and high-fructose corn syrup
- Yeasts: Nutritional yeast, brewer’s yeast and other yeast supplements
What Foods Should You Eat?
Here are some low-purine foods that are generally safe for people with gout:
- Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation.
- Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants and dark green leafy vegetables.
- Legumes: All legumes are fine, including lentils, beans, soybeans and tofu.
- Nuts: All nuts and seeds.
- Whole grains: These include oats, brown rice and barley.
- Dairy products: All dairy is safe, but low-fat dairy appears to be especially beneficial.
- Beverages: Coffee, tea and green tea.
- Herbs and spices: All herbs and spices.
- Plant-based oils: Including canola, coconut, olive and flax oils.