Gout is a painful form of inflammatory arthritis that develops when urate crystals build up in and around a joint. These crystals can cause sudden and intense pain, swelling, redness, and warmth. Although gout commonly affects the big toe, it can also affect other joints.
Uric acid is produced when the body breaks down substances called purines. Normally, the kidneys remove uric acid from the body through urine. When the body produces too much uric acid or the kidneys do not remove enough, uric acid can accumulate in the blood.
Diet and lifestyle changes can be an important part of gout management. However, they should not automatically replace medical treatment when medication is necessary. Maintaining a healthy weight, limiting alcohol and sugary drinks, and following a balanced diet may help support healthy uric acid levels and reduce factors associated with gout.
Here are 10 practical lifestyle changes that may help manage uric acid and gout.
1. Stay Adequately Hydrated
Drinking enough water is important for overall health and normal kidney function.
The kidneys play an important role in removing uric acid from the body. Adequate fluid intake supports normal urine production and may be particularly important for people who have a history of kidney stones.
However, there is no single amount of water that everyone with gout should drink. Fluid requirements vary according to factors such as body size, physical activity, climate, kidney function, and other medical conditions.
People with kidney or heart conditions who have been advised to restrict fluids should follow their healthcare professional’s recommendations rather than increasing fluid intake independently.
2. Limit Alcohol Consumption
Alcohol consumption is associated with an increased risk of gout.
Beer can be particularly relevant because it contains alcohol as well as purines. Other alcoholic beverages can also contribute to gout risk, particularly when consumed in larger quantities.
The American College of Rheumatology recommends limiting alcohol consumption as part of gout management.
If you experience recurrent gout attacks, reducing alcohol intake may be a useful lifestyle change to discuss with your healthcare professional.
3. Reduce Sugar-Sweetened Drinks
Regularly consuming sugar-sweetened beverages may increase the risk of gout.
Soft drinks, sweetened juices, energy drinks, and other beverages containing significant amounts of added sugar or fructose are worth limiting.
Fructose can increase uric acid production, while sugary beverages can also contribute excess calories and weight gain.
Instead, choose water or unsweetened drinks more often.
This does not mean that all fruit needs to be avoided. Whole fruits provide fiber, vitamins, minerals, and other beneficial nutrients and can be part of a balanced diet.
4. Moderate High-Purine Animal Foods
Purines are naturally occurring compounds found in many foods. When the body breaks them down, uric acid is produced.
Some animal foods contain relatively high amounts of purines and may increase the risk of gout attacks. These include:
- Organ meats such as liver and kidneys
- Large amounts of red meat
- Certain seafood
- Sardines and anchovies
- Some shellfish
However, people with gout do not necessarily need to eliminate every source of protein.
A better approach is to maintain a balanced diet and moderate portions of foods that are particularly high in purines.
Dietary recommendations should also take into account other health conditions and individual nutritional needs.
5. Eat More Vegetables and Whole Foods
Managing gout does not mean following an extremely restrictive diet.
Vegetables, fruits, and whole grains can provide fiber, vitamins, minerals, and other nutrients while forming the foundation of a balanced eating pattern.
NIAMS recommends a diet containing vegetables, fruits, whole grains, appropriate protein sources, and lower-fat or fat-free dairy products.
Some vegetables contain purines, but this does not necessarily mean they need to be removed from the diet. Plant-based sources of purines appear to have different effects on gout risk compared with some high-purine animal foods.
Rather than focusing on eliminating individual vegetables, aim for an overall healthy and balanced eating pattern.
6. Include Appropriate Low-Fat Dairy Foods
Low-fat and fat-free dairy products can be part of a healthy eating pattern for people managing gout.
Examples include low-fat milk and plain low-fat yogurt.
Dairy foods can provide protein and important nutrients while generally being considered appropriate choices within dietary recommendations for gout.
However, individual dietary needs vary.
People who have lactose intolerance, milk allergies, kidney disease, diabetes, or other medical conditions should choose foods according to their specific nutritional requirements.
7. Work Toward a Healthy Weight
Being overweight or having obesity is associated with an increased risk of gout.
For people who are overweight, gradual weight loss may help reduce urate levels and may reduce the frequency of gout flares.
The goal should be sustainable weight management rather than rapid or extreme weight loss.
Useful strategies can include:
- Eating balanced meals
- Reducing highly processed foods
- Limiting sugar-sweetened beverages
- Paying attention to portion sizes
- Increasing physical activity gradually
- Getting adequate sleep
Crash diets and extreme fasting should generally be avoided unless recommended and supervised by a healthcare professional.
If you have gout and want to lose weight, discuss your weight-management plan with a qualified healthcare professional.
8. Exercise Regularly
Regular physical activity supports cardiovascular health, muscle strength, mobility, and healthy weight management.
Exercise can therefore be an important part of a long-term healthy lifestyle for people with gout.
However, exercise may need to be modified during an acute gout attack.
When a joint is severely painful and swollen, strenuous activity involving that joint may make symptoms more difficult to tolerate. Once the flare improves, gradually returning to appropriate activity can help support overall health.
Walking, swimming, cycling, and other low-impact activities may be suitable options for some people.
Anyone with chronic gout, joint damage, or another medical condition should discuss appropriate exercise with a healthcare professional.
9. Focus on an Overall Healthy Eating Pattern
There is no single food, drink, or “superfood” that can reliably eliminate excess uric acid or cure gout.
Instead, focus on improving your overall dietary pattern.
The Dietary Approaches to Stop Hypertension (DASH) eating plan is one example of a balanced dietary approach. It emphasizes vegetables, fruits, whole grains, lower-fat dairy products, and appropriate protein sources while limiting foods high in saturated fat and added sugars.
NIAMS notes that the DASH diet may help lower blood urate levels and may be particularly useful for people who also have high blood pressure.
The important point is consistency. A balanced eating pattern followed over time is more practical than relying on a single food or supplement.
10. Do Not Stop Prescribed Gout Medication Without Medical Advice
Lifestyle changes can support gout management, but they are not always sufficient to control the condition.
People who experience frequent gout attacks or develop tophi may require medication to lower urate levels.
NIAMS explains that people with frequent flares or tophi may need urate-lowering medication because lifestyle changes alone may not adequately control the condition.
Treatment decisions depend on several factors, including gout history, urate levels, kidney function, other medical conditions, and current medications.
If you are already taking medication for gout, do not stop treatment or change the dose without speaking with your healthcare professional.
Foods and Drinks to Limit
Rather than creating a long list of foods that are completely forbidden, focus on moderating foods and drinks that are commonly associated with increased gout risk.
These may include:
- Beer and other alcoholic beverages
- Sugar-sweetened soft drinks
- Drinks containing large amounts of added fructose
- Organ meats
- Large portions of red meat
- Certain high-purine seafood
- Highly processed foods high in added sugars
At the same time, meals can emphasize vegetables, fruits, whole grains, suitable protein sources, and lower-fat dairy products when appropriate.
For a more detailed overview of dietary and lifestyle approaches, see this guide on how to lower uric acid naturally.
Can Natural Approaches Cure Gout?
It is important to be cautious about claims that a particular food, herb, supplement, drink, or other natural remedy can cure gout.
Gout is a medical condition caused by the accumulation of urate crystals in joints and tissues. Without appropriate management, repeated gout attacks can contribute to chronic gout and the development of tophi.
Lifestyle changes can help address some risk factors and support overall treatment, but some people require medication to control urate levels effectively.
The best approach depends on the individual’s symptoms, urate levels, medical history, kidney function, and other risk factors.
When Should You See a Doctor?
Sudden and severe joint pain, swelling, redness, and warmth can be symptoms of gout, but similar symptoms can occur with other conditions.
Anyone experiencing these symptoms for the first time should consider seeking medical evaluation.
Medical advice is also important if:
- Gout attacks are becoming more frequent
- Joint pain or swelling persists
- Symptoms are getting worse
- You develop lumps around affected joints
- You have a history of kidney stones
- You have kidney disease
- You take medications that may affect uric acid
- Your symptoms do not improve
- You are considering changing prescribed gout medication
A healthcare professional may use your medical history, physical examination, blood tests, and sometimes analysis of joint fluid to help determine whether gout is responsible for your symptoms.
Getting an accurate diagnosis is important because several other conditions can cause painful or swollen joints.
The Bottom Line
Managing uric acid and gout is usually a long-term process rather than a search for a quick fix.
Staying adequately hydrated, limiting alcohol and sugar-sweetened beverages, moderating certain high-purine animal foods, eating a balanced diet, maintaining a healthy weight, and exercising regularly can all support a healthier lifestyle.
However, lifestyle measures should complement medical care rather than replace it when medication is needed.
If you experience recurrent gout attacks, persistent joint symptoms, or elevated urate levels, speak with a qualified healthcare professional about an appropriate long-term management plan.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Gout: Diagnosis, Treatment, and Steps to Take.
https://www.niams.nih.gov/health-topics/gout/diagnosis-treatment-and-steps-to-take - American College of Rheumatology. Gout.
https://rheumatology.org/patients/gout - National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Gout.
https://www.niams.nih.gov/health-topics/gout
