Gout Diet – Foods to Eat and Avoid to Reduce Uric Acid
Gout is a painful condition that can affect anyone. It’s a form of inflammatory arthritis caused by too much uric acid in the blood. When this acid builds up, it can form sharp crystals in and around the joints, often triggering sudden pain, swelling and redness.
The big toe is commonly affected, but gout can impact other joints too. While the pain can be intense, gout is manageable — and often preventable — with the right diet and lifestyle choices.
What causes gout?
Uric acid is produced when the body breaks down a natural chemical called purine, found in certain foods. Normally, uric acid is filtered through the kidneys and exits the body in urine.
But if your body makes too much uric acid or can’t remove it efficiently, it builds up in the bloodstream. This leads to a condition called hyperuricemia, which can trigger gout attacks.
Diet plays a key role. By reducing foods high in purines and choosing ingredients that help flush out excess uric acid, we can support our body and manage gout symptoms more naturally.
What is a gout diet?
A gout-friendly diet is designed to help:
- Reduces uric acid levels in the body
- Avoid purine-rich foods
- Supports healthy kidney and liver function
- Manage weight and inflammation
This doesn’t mean going without – it’s about making smarter food choices that reduce flare-ups and support long-term health.
Foods to avoid with gout
To manage gout naturally, avoid or limit foods high in purines and added sugars. These include:
- Alcohol – especially beer and grain liquors like vodka and whiskey
- Red meat and organ meats – such as liver, kidneys, and sweetbreads
- Seafood – especially shellfish like prawns, lobster, crab and scallops
- Sugary drinks – like soft drinks and fruit juices
- High-fructose foods – including commercial cereals, ice cream and lollies
- Processed foods – loaded with hidden sugars, preservatives and additives
These foods can increase uric acid production or slow its removal, making gout symptoms worse.
What should we eat instead?
Focus on a diet full of natural, anti-inflammatory foods and low-purine options to support your body’s detox process and reduce pain.
- Low-fat dairy – such as yogurt and skim milk
- Fresh fruit – especially cherries, which may reduce uric acid levels
- Vegetables – including leafy greens, carrots, cucumber, and zucchini
- Whole grains – like oats, brown rice, quinoa, and buckwheat
- Nuts and seeds – a good source of plant-based protein
- Starchy foods – such as potatoes, pasta and wholegrain bread
- Vitamin C-rich foods – to help lower uric acid naturally
Always eat moderate portions and listen to your body. Overeating, even with healthy foods, can sometimes trigger symptoms.
Natural remedies and herbs for gout
Nature offers powerful support for gout relief. These herbs and natural remedies can help reduce inflammation, relieve pain, and support uric acid removal.
1. Garlic
Garlic helps reduce excess uric acid and supports liver and kidney detox.
Tip: Eat a few cloves of black garlic daily or add it to your meals for a savoury boost.
2. Ginger
Ginger promotes sweating, helping the body release toxins. It also eases inflammation.
Tip: Stir red ginger powder into hot water with honey for a warming tea.
3. Turmeric
Turmeric has strong anti-inflammatory properties and may lower uric acid by reducing xanthine oxidase activity — the enzyme that produces uric acid.
Tip: Mix turmeric or Curcumin Forte powder with milk or a plant-based alternative for a nourishing golden latte.
These herbs are gentle and natural and can be used daily to support gout management.
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Final thoughts
Gout is painful, but it doesn’t need to control your life. By understanding which foods trigger gout and which foods support healing, you can manage symptoms naturally and reduce the chance of future flare-ups.
A balanced gout diet, combined with powerful plant-based remedies like black garlic, turmeric and ginger, can help you feel better faster. As always, make changes gradually, eat mindfully, and focus on how your body feels.
At Empathy Herbal, we believe in the healing power of plants. Browse our range of whole foods and herbs designed to support natural healing and a more comfortable, vibrant life.
