Complete Guide: Foods and Gout — What to Eat and What to Track

Most gout food guides hand you a list of things to avoid and call it a day. But research shows that dietary purines only account for roughly 30% of your body’s uric acid production — the rest is driven by metabolic factors like insulin resistance, fructose intake, and how efficiently your kidneys excrete uric acid. This guide covers every major food category with that fuller metabolic picture in mind, helping you make informed decisions rather than follow rigid rules.

Whether you’re newly diagnosed or managing gout long-term, understanding the nuance behind each food group puts you in a better position than any simple “good” or “bad” list. The Urica app takes this approach further by helping you track meals alongside flares so you can discover your personal triggers.

Proteins and Meat

Protein is essential, and most meats fall in the moderate-purine range. The real outliers are organ meats and certain shellfish.

• Is Chicken Bad for Gout? — Moderate purines, but the metabolic context matters more than the number.
• Is Beef Bad for Gout? — A moderate-purine protein that most gout sufferers can enjoy in reasonable portions.
• Is Pork Bad for Gout? — Similar purine range to chicken and beef, with preparation methods playing a role.
• Is Turkey Bad for Gout? — Slightly higher purines than chicken, but still in the moderate category.
• Is Lamb Bad for Gout? — Moderate purines with some variation by cut and cooking method.
• Are Eggs Bad for Gout? — One of the lowest-purine protein sources available.
• Is Salmon Bad for Gout? — Moderate purines but rich in omega-3s that may have anti-inflammatory benefits.
• Is Tuna Bad for Gout? — Higher purines than most fish, but portion size and frequency matter most.
• Is Shrimp Bad for Gout? — Moderate-to-higher purines depending on the type and preparation.
• Are Sardines Bad for Gout? — One of the higher-purine seafood options, worth tracking carefully.
• Is Tofu Bad for Gout? — A plant-based protein with moderate purines that research suggests is well-tolerated.

Vegetables and Grains

Research consistently shows that vegetable purines do not increase gout flare risk, even for higher-purine options like spinach and asparagus.

• Are Tomatoes Bad for Gout? — Low in purines, though some people report them as a personal trigger.
• Is Rice Bad for Gout? — Low-purine grain, but glycemic index may be a factor worth considering.
• Is Oatmeal Good for Gout? — Modest purines with fiber and metabolic benefits that may outweigh the purine content.
• Are Mushrooms Bad for Gout? — Higher vegetable purines, but studies show no increased flare risk.
• Is Spinach Bad for Gout? — Contains purines, yet large studies find no association with gout flares.
• Are Potatoes Bad for Gout? — Low-purine and versatile, though preparation method affects the overall picture.
• Is Corn Bad for Gout? — Low-purine grain, but watch for high-fructose corn syrup in processed corn products.
• Are Beans Bad for Gout? — Moderate plant purines that research suggests are safe for gout sufferers.
• Is Asparagus Bad for Gout? — Often listed as “high purine” but research shows no gout risk from vegetable purines.
• Is Broccoli Bad for Gout? — Low-purine vegetable with anti-inflammatory compounds.

Fruits

Fruits are generally low in purines, but fructose content is the hidden variable that most guides overlook.

• Are Bananas Good for Gout? — Low purines and rich in potassium, with moderate fructose.
• Are Cherries Good for Gout? — One of the few foods with direct research showing reduced flare risk.
• Is Orange Juice Bad for Gout? — Low purines but high fructose load, which can impair uric acid excretion.
• Are Strawberries Bad for Gout? — Low in both purines and fructose compared to many fruits.
• Is Pineapple Good for Gout? — Contains bromelain with anti-inflammatory properties, moderate fructose.
• Are Grapes Bad for Gout? — Moderate fructose content that adds up quickly with portion size.
• Is Watermelon Bad for Gout? — High water content but also notable fructose, especially in large servings.
• Are Apples Bad for Gout? — Moderate fructose with fiber that slows absorption somewhat.

Beverages

What you drink can have as much impact as what you eat, especially when it comes to alcohol, fructose, and hydration.

• Is Coffee Good or Bad for Gout? — Research suggests moderate coffee consumption may actually lower uric acid levels.
• Is Beer Bad for Gout? — A double hit of alcohol plus brewer’s yeast purines makes beer the highest-risk drink.
• Is Wine Bad for Gout? — Lower risk than beer, but alcohol still impairs uric acid excretion.
• Is Whiskey Bad for Gout? — No purines, but alcohol itself reduces kidney excretion of uric acid.
• Is Milk Good for Gout? — Low-fat dairy is associated with lower uric acid levels in multiple studies.
• Is Soda Bad for Gout? — Sugar-sweetened soda is strongly linked to gout risk via fructose.
• Is Green Tea Good for Gout? — Contains antioxidants and contributes to hydration with minimal downsides.
• Is Lemon Water Good for Gout? — Primarily beneficial through increased hydration rather than alkalizing effects.
• Best Drinks for Gout — A ranked overview of what to sip and what to skip.

Other Foods

Common foods that don’t fit neatly into one category but come up frequently in gout questions.

• Is Chocolate Bad for Gout? — Low in purines, with some evidence that dark chocolate has anti-inflammatory properties.
• Are Peanuts Bad for Gout? — Low-purine with healthy fats, generally well-tolerated.
• Is Bread Bad for Gout? — Low purines, but refined bread has a high glycemic index worth noting.
• Is Pizza Bad for Gout? — Depends entirely on toppings and portion, not the crust itself.
• Is Honey Bad for Gout? — High fructose content makes honey worth tracking despite its low purines.
• Is Yogurt Good for Gout? — Low-fat dairy with potential gut health benefits for uric acid metabolism.
• Is Cheese Bad for Gout? — Low in purines, and dairy proteins may help lower uric acid.
• Are Almonds Bad for Gout? — Very low purines with anti-inflammatory healthy fats.

Purine and Fructose Reference Guides

For a data-driven approach, these reference articles provide the numbers behind the foods.

• Foods That Lower Uric Acid — Evidence-based foods that actively support lower uric acid levels.
• Purine Food Chart — Comprehensive purine values across all major food categories.
• High Purine Foods List — The foods that genuinely rank highest in purine content.
• Low Purine Foods List — Safe-bet foods that are lowest in purines.

The Bigger Picture

No single food causes or cures gout. Your body’s ability to excrete uric acid — shaped by hydration, insulin sensitivity, gut health, and genetics — matters at least as much as what’s on your plate. That’s why tracking your personal response to foods over time reveals more than any static food list ever could.

Urica is designed around this principle. Instead of labeling foods as “good” or “bad,” it helps you log meals, track flares, and discover the patterns that are unique to your body.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your diet or gout management plan.