Do you have pain in your big toe, foot, or ankle that comes and goes? Is it red, swollen, and feels like it’s on fire? That could be a gout attack. Gout is a kind of arthritis that happens when uric acid builds up in your blood and forms sharp crystals in your joints.
Let’s make it super simple: when you eat or drink certain things, your body makes more uric acid. Too much of it is bad and causes gout. So, if you want to stop the pain, you must stop eating these 17 foods right now!
What Is Gout, Really?
Gout is when your body has too much uric acid. Uric acid comes from something called purines. Purines are found in many foods. Normally, your body gets rid of uric acid through your pee. But when there’s too much, it turns into crystals and causes pain.
The Top 17 Foods to STOP Eating Now
Each of these foods has been proven by doctors and scientists to make gout worse. So, let’s look at them one by one in very easy words.
1. Red Meat (Beef, Lamb, Pork)
Red meat has lots of purines. It makes your body create more uric acid. Try to eat chicken or fish instead—but not all fish (we’ll talk about that soon!).
Research says: A study in the New England Journal of Medicine found that people who eat more red meat have a higher risk of gout.
2. Organ Meats (Liver, Kidney, Heart)
These are the worst! Liver has more purines than regular meat. Even just a small bite can cause a big gout flare.
Science shows: Liver has over 300 mg of purines per 100g. That’s a lot!
3. Seafood (Anchovies, Sardines, Mackerel, Herring)
These fish are full of purines. They can raise uric acid fast and cause pain.
Doctors agree: A study in The Lancet said eating oily fish increases gout attacks.
4. Shellfish (Shrimp, Crab, Lobster)
They taste great, but they’re bad news for gout. Just like some fish, shellfish are high in purines.
Medical advice: The American College of Rheumatology says to limit shellfish if you have gout.
5. Sugary Drinks (Soda, Sweet Teas)
Soda has something called fructose. Fructose is sugar that makes the liver create more uric acid. This is especially bad for kids and teens.
Source: A Harvard study found people who drank sugary sodas had a 85% higher risk of gout.
6. Fruit Juices (Even 100% Juice)
Yes, fruit is healthy. But drinking juice means taking in a lot of sugar at once, which raises uric acid fast.
Note- Fructose in fruit juice acts like soda in your body.
7. Alcohol (Beer, Wine, Liquor)
Alcohol stops your body from getting rid of uric acid. Beer is the worst, especially because it has purines too.
Studies say: People who drink beer often have more gout attacks than non-drinkers.
8. White Bread, Pasta, and Rice
These are simple carbs. They may not have purines, but they make your body more inflamed and can trigger gout.
Note: Choose whole grains instead, like brown rice or oats.
9. Pastries and Cakes
These sweets have bad fats and sugar. They mess with your blood sugar and cause weight gain, which is linked to gout.
Fact: Obesity is one of the top causes of gout.
10. Ice Cream and Milkshakes
Full-fat dairy can be a problem. It has saturated fat, which makes gout worse.
Tip: Low-fat dairy like skim milk is better.
11. Fast Food (Burgers, Fries, Nuggets)
Fast food has bad fats, salt, and sugar. These increase your chance of gout and other health problems.
Study: People who eat fast food 3+ times a week have more uric acid in their blood.
12. Processed Meats (Hot Dogs, Bacon, Sausages)
These meats are full of purines and chemicals. They also have lots of salt, which is bad for your kidneys.
Health experts: The World Health Organization says processed meat is harmful in many ways.
13. Energy Drinks
These are full of sugar and other chemicals. They can increase uric acid and make you dehydrated.
Doctors say: Stay away from these if you have gout.
14. Gravy and Meat Broths
Gravy might taste good, but it’s made from meat drippings, which are full of purines.
Tip: Use plant-based broth instead.
15. Canned Fish (Tuna, Salmon)
Even though tuna and salmon are healthy for others, they’re not the best for gout due to their purine levels.
Research: Canned fish often has added salt and more concentrated purines.
16. Asparagus, Spinach, and Mushrooms
Wait—aren’t these veggies healthy? Yes! But they also have moderate purine levels. If you’re having a gout attack, it’s best to eat less of these.
Fact: Plant-based purines are not as harmful as animal ones, but still can add up.
17. High-Sodium Foods
Salt makes your kidneys work harder and can stop them from removing uric acid properly.
Study: Too much sodium can lead to gout and kidney issues.
What Can You Eat Instead?
Now that you know what not to eat, here are some good foods:
- Fresh fruits (except too much of very sweet ones like grapes or mango)
- Veggies like broccoli, carrots, cucumbers
- Low-fat dairy
- Nuts and seeds
- Whole grains like oats and quinoa
- Lots of water (very important!)
Conclusion
If you want to stop the pain, swelling, and discomfort of a gout attack, the food you eat really matters. Doctors and science agree: these 17 foods can make gout much worse.
Stay away from:
- Red meat, organ meats, and seafood
- Sugary drinks and juice
- Alcohol and fast food
- Cakes, ice cream, and processed meats
Changing your diet is one of the fastest and safest ways to feel better. So next time you’re hungry, remember—eat smart, not sharp!
