• Alyssa Fontaine, RD
• Jul 27, 2026

Plant-Based Diets and Gout: What You Need to Know

It’s the middle of the night and it feels like you were just woken up by a hammer to your big toe, except it wasn’t. You groan as you realize the truth: you’re facing yet another gout flare-up and this time you’ve had it! This time, you’re really going to change your diet to prevent it from happening again.  

It can be hard to know what changes to make and be motivated to implement them, but as plant-based dietitians, we are here to guide you through nutrition and managing gout. 

What Causes Gout?

Gout is caused by uric acid buildup in the blood, leading to sharp crystals to form in joints, which you experience through pain, swelling and stiffness. 

The body creates uric acid when it breaks down substances called purines due to several factors like:

• Genetics
• Diet
• Weight
• Medical conditions 
• Certain medicines
• Older age
• Inactivity

As you can see, diet is just one piece of the puzzle, but as dietitians, we are here to talk about nutrition. 

Are Plant-Based Diets Good for Gout?

Plant-based diets are an excellent choice for managing gout as they are often:

• Much lower in purines (compared to an omnivore diet)
• Rich in fiber and antioxidants (reducing inflammation)
• Lower in saturated fats
• Supportive of heart and kidney health

Plant Foods to Emphasize

These foods can help lower uric acid production and reduce inflammation:

Fruit:

• Berries
• Cherries
• Citrus 
• Kiwi

Vegetables:

• Carrots
• Sweet potatoes
• Leafy greens
• Tomatoes

Whole Grains:

• Quinoa
• Brown rice
• Oats
• Bulgur

Plant-Based Proteins:

• Lentils
• Black beans
• Chickpeas
• Tofu 
• Tempeh

Low-Fat Dairy Products (If your diet allows for it)

• Skim milk 
• Plain yogurt
• Kefir
• Fat free/low fat cottage cheese

Healthy Fats:

• Olive oil
• Avocado
• Walnuts
• Chia + flax seeds

If you have trouble coming up with ideas on how to incorporate these into your diet or would like more suggestions, one of our dietitians would be more than happy to provide support. 

Plant Foods to Limit if You Have Gout

Many plant foods are safe if you have gout. However, there are a few you want to limit as they can raise uric acid levels and trigger a flare-up. 

Sugary Drinks:

• Soda
• Sweetened iced tea or coffee
• Energy drinks
• Juice

Sweets + Candy:

• Chocolate bars 
• Gummy candies
• Store-bought pastries + baked goods
• Anything with high-fructose corn syrup

Alcohol:

• *Beer*
• Liquor
• Heavy alcohol consumption

Highly Processed Foods:

• Veggie Burgers/sausages
• Fast food
• Frozen dinners
• Packaged snacks
• Sugary cereal

Foods High in Fructans:

• Fruits: apples, pears, mangoes, grapes
• Vegetables: asparagus, onions, leeks 
• Wheat bran/germ

Saturated Fats:

• Coconut oil
• Ice cream + Butter (if your diet allows it)
• Plant-based mock meats
• Dairy alternatives

Other Lifestyle Factors That Matter

Gout is brought on by more than just diet, so managing it requires lifestyle shifts as well. Here are a few tips to implement:

• Stay hydrated: At least 8 cups of water daily
• Maintain a healthy body weight
• Low to moderate consistent physical exercise : 30 minutes everyday 
• Manage stress
• Get good sleep: 7-8 hours a night
• Work with your primary health care team and take medicine as prescribed
  

The Bottom Line on Plant-Based Diets and Gout

Plant-based diets can be a great way to help manage gout! For help navigating these recommendations and for individualized care, reach out to one of our dietitians. 

We want to support you with your diet so you never have to wake up to throbbing foot pain again! 

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