The Urica Blog
Evidence-based articles about gout management, food triggers, and the metabolic factors that actually matter. No fear-mongering, just science.
Fructose: The Hidden Gout Trigger Most People Miss
Fructose is the only sugar that both increases uric acid production AND impairs kidney excretion. Research shows it may matter more than purines for many gout sufferers.
Allopurinol and Diet: Does What You Eat Still Matter on Medication?
Yes, diet still matters even on allopurinol. Learn why medication alone may not be enough and how food choices complement urate-lowering therapy for best results.
Are Beans Bad for Gout? Plant Purines vs. Animal Purines
Beans contain moderate purines but large studies confirm plant purines don't increase gout risk. Plus, their fiber supports the gut excretion pathway.
Are Almonds Bad for Gout? Nuts as Safe Snacks
Almonds are very low in purines and safe for gout sufferers. Learn how their healthy fats, protein, and anti-inflammatory properties support gout management.
Are Apples Bad for Gout? Understanding Fruit Fructose
Apples contain 10-13g of fructose per medium fruit, making them one of the higher-fructose common fruits. But fiber changes the equation significantly.
Are Mushrooms Bad for Gout? Purine Content Explained
Mushrooms contain moderate purines but research shows vegetable purines don't increase gout risk. Learn why the old advice to avoid mushrooms is outdated.
Are Grapes Bad for Gout? Fructose Content and Flare Risk
Grapes are low in purines but contain about 8g of fructose per cup, and they're easy to overeat. Here's how grapes affect uric acid and gout flares.
Are Peanuts Bad for Gout? Nuts and Uric Acid
Peanuts are low in purines and generally safe for gout. Learn why nuts are a good protein source for gout sufferers and which varieties to watch out for.
Are Sardines Bad for Gout? Why They're One of the Highest Purine Foods
Sardines contain 345-450mg purines per 100g, among the highest of any common food. Here's why the purine content genuinely matters, and where omega-3s fit in.
Are Potatoes Bad for Gout? Glycemic Load Matters More Than You Think
Potatoes are very low in purines but their high glycemic index can spike insulin and impair uric acid excretion. Preparation method matters.
Are Strawberries Bad for Gout? Fruit Sugar and Uric Acid
Strawberries are low in purines AND low in fructose (~3.5g per cup), making them one of the best fruit choices for gout. Here's what the research says.
Colchicine and Food Interactions: What to Know
Colchicine can be taken with or without food, but avoid grapefruit. Learn about food interactions, GI side effects, and how colchicine works differently from ULT.
Best Gout Tracker Apps in 2026: Features, Pricing, and Comparison
Compare the best gout tracker apps in 2026. See features, pricing, and how purpose-built gout apps differ from generic food trackers for managing flares.
Dietary Purines Only Account for 30% of Uric Acid — Here's What Else Matters
70% of your body's uric acid comes from internal metabolism, not food. This is why strict purine diets often fail and why metabolic health matters more.
Fructose Content in Common Foods: A Reference Guide for Gout
Comprehensive fructose content table for 100+ foods. Fructose both increases uric acid production and impairs excretion, making it a critical factor for gout.
Can Gout Be Cured? Understanding Remission and Long-Term Management
Gout cannot be cured permanently, but it can be effectively managed to achieve lasting remission. Learn how urate-lowering therapy dissolves crystals over time.
Does Sugar Cause Gout? How Fructose Drives Uric Acid Production
Not all sugar affects gout equally. Fructose is the key culprit, depleting ATP in your liver and raising uric acid levels within minutes. Here's the science.
Gout and Diabetes: Shared Metabolic Roots
Gout and type 2 diabetes share a common driver: insulin resistance. Learn how these conditions interact and which medications affect both uric acid and blood sugar.
Glycemic Index Food List for Gout Sufferers
Comprehensive glycemic index food list specifically for gout management. Learn how high GI foods drive insulin resistance and impair uric acid excretion.
Summer BBQ With Gout: A Survival Guide
Grilled meats, beer, soda, and summer heat create a perfect storm for gout flares. Learn practical BBQ strategies to enjoy cookouts without triggering an attack.
The Mental Health Impact of Living With Gout
Gout doesn't just hurt your joints. Learn how chronic gout affects mental health, from depression and anxiety to social isolation, and strategies to regain control.
Gout and Kidney Disease: How They're Connected
Gout and kidney disease share a bidirectional relationship. Impaired kidneys raise uric acid, and chronic hyperuricemia may damage kidneys. Learn how they interact.
Traveling With Gout: Preparation Tips and Emergency Planning
Don't let gout ruin your trip. Learn how to prepare for travel with gout, manage airplane dehydration, pack an emergency flare kit, and navigate food abroad.
Gout and Obesity: How Excess Weight Drives Uric Acid
Obesity increases gout risk through insulin resistance, inflammatory cytokines, and impaired uric acid excretion. But crash diets can trigger flares too.
Gout-Friendly Thanksgiving: How to Enjoy the Holiday Without a Flare
Thanksgiving with gout doesn't mean missing out. Learn which holiday foods are surprisingly risky, smart swaps for the feast, and how to enjoy the day flare-free.
Managing Gout on a Budget: Affordable Meal Ideas
You don't need expensive specialty foods to manage gout. Discover affordable, gout-friendly meals using everyday ingredients like eggs, rice, beans, and dairy.
How to Keep a Gout Flare Diary That Actually Helps
Learn how to keep a gout flare diary that reveals real patterns. Record severity, location, timing, and the 24-72 hours of context that actually matter.
Eating Out With Gout: How to Navigate Restaurant Menus
Learn how to eat out confidently with gout. Tips for navigating Italian, Chinese, Mexican, Japanese, and American restaurant menus while managing uric acid levels.
Gout in Your 20s and 30s: Why It's Becoming More Common
Gout is rising sharply among young adults due to HFCS consumption, obesity, and metabolic syndrome. Learn why it's often misdiagnosed and what younger patients should know.
Gout Food Diary: Why Tracking Meals Can Reveal Your Personal Triggers
A gout food diary tracks more than purines. Learn why logging fructose, glycemic load, and hydration alongside meals reveals your unique trigger patterns.
Why Does Gout Attack the Big Toe? The Science of Crystal Formation
Gout attacks the big toe more than any other joint. Learn the science behind why temperature, gravity, and mechanical stress make the big toe a crystal hotspot.
7-Day Gout Meal Plan: Metabolic-Friendly Eating
A practical 7-day gout meal plan focused on low fructose, low glycemic, and well-hydrated eating. Goes beyond purine avoidance to address metabolic factors.
Gout Is a Metabolic Disease, Not Just a Diet Problem
Gout is deeply connected to metabolic syndrome, cardiovascular disease, and diabetes. The outdated 'rich man's disease' framing delays proper treatment.
10 Gout Myths That Are Making Your Flares Worse
Think gout is just about red meat and rich food? These 10 common gout myths might be sabotaging your management strategy. Get the facts backed by modern research.
Gout vs. Pseudogout: Key Differences and How to Tell Them Apart
Gout and pseudogout both cause sudden joint pain but involve different crystals and treatments. Learn the key differences in symptoms, diagnosis, and management.
Finding Your Gout Trigger Patterns: How Correlation Analysis Works
Learn how correlation analysis identifies your personal gout triggers from tracking data. Understand why individual triggers vary and how much data you need.
High-Fructose Corn Syrup and Gout: The Modern Epidemic
The rise of HFCS in the food supply closely parallels the surge in gout cases. Learn why HFCS is uniquely problematic and where it hides in everyday foods.
Gout Symptoms: How to Recognize a Flare and What to Do
Learn to recognize gout symptoms including sudden joint pain, swelling, and redness. Understand the four stages of gout and when to seek medical attention.
High Purine Foods List: What to Limit and What to Track
Complete list of high purine foods with mg per 100g values. Learn which high-purine foods to limit and why animal vs. plant purines matter differently.
How Long Does a Gout Flare Last? Timeline and Recovery
A typical gout flare lasts 3-10 days untreated, or 1-3 days with prompt treatment. Learn the full recovery timeline, what to expect, and when to see a doctor.
How Alcohol Causes Gout Flares (It's Not Just About Purines)
Alcohol triggers gout through a dual mechanism: increasing uric acid production AND blocking kidney excretion via lactate competition. Beer is worst, but all alcohol affects gout.
How to Stop a Gout Flare Fast: Immediate Steps + Long-Term Prevention
Experiencing a gout flare right now? Here are the immediate steps to reduce pain fast, plus long-term strategies to prevent future attacks.
How to Track Your Gout Triggers: A Complete Guide
Learn what gout triggers to track beyond purines, including hydration, sleep, stress, and meals. Discover why comprehensive tracking reveals your personal patterns.
Insulin Resistance and Gout: The Metabolic Connection
Insulin resistance impairs your kidneys' ability to excrete uric acid by stimulating URAT1 transporters. Up to 70% of gout patients have metabolic syndrome.
Intermittent Fasting and Gout: Fasting Raises Uric Acid (Here's How to Manage It)
Intermittent fasting can spike uric acid through cell breakdown, dehydration, and ketosis. Learn how to fast safely with gout and minimize your flare risk.
Is Bread Bad for Gout? Refined Carbs and the Insulin Connection
Bread is low in purines but white bread's high glycemic index drives insulin spikes that impair uric acid excretion. Learn why the type of bread matters.
Is Beef Bad for Gout? A Metabolic Perspective
Beef contains moderate purines (150-200mg/100g), but its saturated fat and impact on insulin resistance may matter more. Here's the full metabolic picture.
Is Asparagus Bad for Gout? The Outdated Advice You Can Ignore
Asparagus was once on every gout 'avoid' list due to its moderate purines. Modern research shows vegetable purines don't increase gout risk.
Is Broccoli Bad for Gout? Why It's One of the Safest Vegetables
Broccoli is very low in purines (~20-25mg/100g) and rich in vitamin C. Learn why broccoli is one of the best vegetables for gout management.
Is Cheese Bad for Gout? Which Types Are Safest
Cheese is generally safe for gout and dairy proteins may actually help lower uric acid. Learn which cheeses are best and how dairy's uricosuric effect works.
Is Chocolate Bad for Gout? Dark vs. Milk and Uric Acid
Chocolate is low in purines, but sugar content varies greatly by type. Learn why dark chocolate may actually benefit gout while milk chocolate is more concerning.
Is Corn Bad for Gout? What About High-Fructose Corn Syrup?
Corn itself is low in purines and safe for gout, but its derivative HFCS is one of the worst gout triggers. Learn the critical difference.
Is Green Tea Good for Gout? Antioxidants and Uric Acid
Green tea contains EGCG, an antioxidant that may lower uric acid levels. Learn what the research says about green tea's effect on gout and inflammation.
Is Honey Bad for Gout? The Natural Fructose Trap
Honey is approximately 40% fructose by weight - a concentrated source that drives uric acid production. Being natural does not make it safe for gout.
Does Lemon Water Help Gout? Alkalizing Claims vs. Science
Lemon water is a popular gout remedy, but does it actually work? The alkalizing claims are mostly myth, though citrate and hydration offer real, modest benefits.
Is Lamb Bad for Gout? Breaking Down the Evidence
Lamb contains moderate-high purines (150-200mg/100g), but its saturated fat and impact on insulin resistance may matter more than the purines alone.
Is Pineapple Good for Gout? Bromelain Benefits vs. Fructose Risk
Pineapple contains bromelain, an anti-inflammatory enzyme, but also moderate fructose (~7g per cup). Here's how to weigh the benefits against the risks.
Is Pizza Bad for Gout? A Meal-Level Analysis
Pizza's individual ingredients are mostly moderate, but the combination of refined dough, processed toppings, and typical drink pairings creates a higher-risk meal.
Is Orange Juice Bad for Gout? The Hidden Fructose Problem
Orange juice has zero purines but its high fructose content (15-18g per 12oz) raises gout risk by up to 79%. Learn why fructose matters more than purines.
Is Soda Bad for Gout? How Sugar Drives Uric Acid Production
Soda contains zero purines yet dramatically increases gout risk. Learn how fructose in soft drinks drives uric acid production through a hidden metabolic pathway.
Is Spinach Bad for Gout? Why High-Purine Vegetables Are Actually Safe
Spinach contains about 70mg of purines per 100g, yet studies consistently show it doesn't increase gout risk. Here's why plant purines are different.
Is Tofu Bad for Gout? Plant Protein and Purine Myths
Tofu contains moderate purines but studies show soy does not raise gout risk. Learn why plant-source purines behave differently and how tofu fits into gout management.
Is Turkey Bad for Gout? Here's What Studies Say
Turkey contains moderate-high purines (~150mg/100g), similar to chicken. But what you eat alongside it, especially at Thanksgiving, may matter more.
Is Watermelon Bad for Gout? Summer Fruit and Uric Acid
Watermelon has moderate fructose but is 92% water, which supports hydration and uric acid excretion. Here's how watermelon fits into gout management.
Low Purine Foods List: Safe Foods for Gout Sufferers
Complete list of low purine foods under 100mg per 100g. Includes dairy, grains, vegetables, fruits, and more with fructose data for gout management.
Keto Diet and Gout: The Ketone-Uric Acid Connection
Thinking about keto with gout? Ketones compete with uric acid for kidney excretion, raising short-term risk. But the long-term picture is more nuanced.
Is Whiskey Bad for Gout? Spirits and Uric Acid Levels
Whiskey has fewer purines than beer, but alcohol still impairs uric acid excretion. Learn how spirits affect gout risk and what the research says.
Is Yogurt Good for Gout? How Dairy Proteins Lower Uric Acid
Yogurt is low in purines and contains dairy proteins that promote uric acid excretion. Learn why plain yogurt helps gout and why flavored varieties can backfire.
Purine Content in Seafood: Fish, Shellfish, and Everything in Between
Complete purine content reference for seafood including fish, shellfish, and canned options. Ranges from very high (anchovies, sardines) to moderate (cod, tilapia).
Purine Content in Meat: A Complete Breakdown by Cut and Type
Detailed purine content table for every type of meat including beef, pork, chicken, turkey, lamb, and game meats. Organized by cut with mg per 100g values.
Complete Purine Food Chart: 200+ Foods Ranked by Purine Content
The most comprehensive purine food chart available. 200+ foods ranked by purine content in mg per 100g, organized by category with fructose data included.
Best Purine Trackers: Why Tracking Purines Alone Isn't Enough
Purine trackers help manage gout, but purines are only ~30% of the picture. Learn why fructose and metabolic factors matter more than most people realize.
Can Stress Cause Gout Flares? The Cortisol Connection
Stress affects gout through cortisol's impact on kidney function, sleep disruption, dehydration, and dietary choices. Here's the science behind the stress-flare link.
Purine Content in Vegetables: Why Plant Purines Are Different
Complete vegetable purine content table with research explaining why plant purines do not increase gout risk. Includes 50+ vegetables with mg per 100g values.
Uric Acid Levels Chart: What's Normal and What's Dangerous
Understand your uric acid blood test results with our reference chart. Normal ranges, crystallization thresholds, and why levels fluctuate day to day.
Why Your Body's Ability to Excrete Uric Acid Matters More Than What You Eat
90% of gout patients are under-excreters. Learn how URAT1 and ABCG2 transporters work, what impairs them, and why 30% of excretion happens through your gut.
Uric Acid in Foods: Complete Table and Database
Comprehensive reference table of uric acid potential in foods. Learn how purines in food convert to uric acid and which foods have the greatest impact.
What Causes Gout? Beyond Purines — The Full Metabolic Picture
Gout is caused by uric acid crystallization, but diet is only part of the story. Learn about genetics, metabolism, kidney function, and other factors driving gout.
Complete Guide: Foods and Gout — What to Eat and What to Track
A comprehensive guide to how specific foods affect gout, covering proteins, vegetables, fruits, beverages, and more — with the metabolic context most lists miss.
The Metabolic Approach to Gout Management
Gout is a metabolic disease driven by excretion problems, insulin resistance, and fructose — not just dietary purines. Explore the science behind modern gout management.
How to Track and Understand Your Gout Triggers
Personal trigger tracking is more effective than generic food lists for gout management. Learn how to use data to discover what actually causes your flares.
Urica Purine & Fructose Database: Complete Reference
A comprehensive purine and fructose reference for gout management — because tracking both matters more than tracking purines alone.
Understanding Gout: Causes, Symptoms, and Modern Science
A comprehensive guide to gout — the most common inflammatory arthritis — covering causes, symptoms, treatment, and what modern research has changed about management.
Is Chicken Bad for Gout? What the Research Actually Shows
Chicken contains moderate purines (150-200mg per serving), but dietary purines only account for ~30% of uric acid. Here's the full metabolic picture.
Glycemic Index, Insulin Resistance, and Gout: The Metabolic Connection
Insulin resistance impairs your kidneys' ability to excrete uric acid. Understanding glycemic index and load may be more important for gout than counting purines.
Are Tomatoes Bad for Gout? Separating Myth from Research
Tomatoes are low in purines but some gout patients report them as triggers. Here's what the research says about tomatoes, uric acid, and why individual responses vary.
Why Gout Is an Excretion Problem, Not Just a Diet Problem
90% of gout patients are 'under-excreters' whose kidneys don't clear uric acid efficiently. Understanding this changes everything about gout management.
Is Coffee Good or Bad for Gout? The Surprising Research
Multiple large studies show coffee is associated with lower uric acid levels and reduced gout risk. Here's what the research says about coffee and gout.
The Gut-Gout Connection: How Your Microbiome Affects Uric Acid
Up to 30% of uric acid is excreted through the gut. Your gut bacteria play a direct role in breaking down purines and managing uric acid levels.
Is Beer Bad for Gout? Why Beer Is the Worst Alcohol for Uric Acid
Beer is the most strongly linked alcohol to gout flares. It delivers a triple hit: alcohol impairs excretion, beer contains purines, and its yeast content adds more.
Dehydration and Gout: Why Water May Matter More Than Diet
Dehydration concentrates uric acid and reduces kidney clearance. Staying hydrated may be one of the simplest and most effective gout management strategies.
Are Eggs Bad for Gout? One of the Safest Protein Sources
Eggs are very low in purines and are one of the safest protein sources for gout sufferers. Here's why eggs are a smart choice and how they fit into gout management.
Is Shrimp Bad for Gout? Purines, Context, and What Actually Matters
Shrimp is moderate in purines, but the full picture involves how your body handles uric acid excretion. Here's what research shows about shellfish and gout.
Are Cherries Good for Gout? What the Research Actually Supports
Cherries and cherry extract have genuine research backing for gout management. Here's what studies show about anthocyanins, inflammation, and uric acid.
Is Salmon Bad for Gout? The Omega-3 Trade-Off
Salmon has moderate purines but is rich in omega-3 fatty acids with anti-inflammatory benefits. Here's how to weigh the trade-offs for gout management.
Is Milk Good for Gout? Why Dairy May Actually Help
Low-fat dairy is one of the few food groups consistently shown to reduce gout risk. Research suggests milk proteins help the kidneys excrete uric acid.
Is Wine Bad for Gout? How Wine Compares to Beer and Spirits
Wine appears to be the least risky alcohol for gout. Research shows moderate wine consumption may not significantly increase flare risk, unlike beer.
Best and Worst Drinks for Gout: A Complete Guide
What you drink affects gout through hydration, fructose intake, and uric acid excretion. Here's a research-backed ranking of the best and worst beverages.
Foods That Actually Lower Uric Acid: Evidence-Based Guide
Some foods actively help reduce uric acid levels through improved excretion and reduced production. Here's what research supports beyond just avoiding purines.
How to Prevent Gout Flares: Beyond the Food List
Preventing gout flares requires more than avoiding purines. Hydration, metabolic health, fructose management, and personal trigger discovery are equally important.
Why Gout Flares Happen at Night: The Science Explained
Gout attacks peak between midnight and 8am. Understanding why reveals key insights about temperature, dehydration, and uric acid crystal formation.
Is Pork Bad for Gout? Purine Content and the Bigger Picture
Pork has moderate purines similar to chicken and beef. But what you eat pork WITH - and your metabolic health - likely matters more than the pork itself.
Gout and Weight Loss: Why Metabolism Matters More Than Purines
Weight loss improves insulin sensitivity and uric acid excretion, but crash diets can trigger flares. Here's the evidence-based approach to weight management with gout.
Is Oatmeal Good for Gout? Fiber, Glycemic Index, and Gut Health
Oatmeal is a low-glycemic, high-fiber food that supports insulin sensitivity and gut health - two key factors in uric acid management.
Are Bananas Good for Gout? Potassium, Sugar, and the Full Picture
Bananas are low in purines and rich in potassium, but their sugar content matters. Here's how bananas fit into evidence-based gout management.
Is Rice Bad for Gout? Glycemic Index Is the Real Question
Rice is low in purines, but its glycemic impact varies dramatically by type. For gout, the insulin response matters more than the purine content.
Is Tuna Bad for Gout? Canned vs Fresh and What Else Matters
Tuna has moderate-to-high purines depending on the type, but what you eat it with and your metabolic health influence gout risk more than the fish itself.