Skip to content
Browser Tools

Gout (Low-Purine) Diet Plan

Limit purine-rich foods, alcohol and sugary drinks, drink plenty of water, and keep the foods that help: a week of gout-friendly meals. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

Gout

Gout flares are driven by uric acid. Medicines do most of the work, but limiting purine-rich foods, alcohol (especially beer) and sugary drinks, staying hydrated and losing weight slowly all help (American College of Rheumatology).

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

235 g

50% of calories

Protein

85 g

18% of calories

Fat

67 g

32% of calories

Fibre

≥ 25 g

Sodium

≤ 2,300 mg

≈ 5.9 g salt in total

Saturated fat

≤ 21 g

Added sugar

≤ 24 g

≈ 6 tsp

  • 💧 2–3 litres of fluid a day, unless your doctor says otherwise.
  • Limit high-purine foods: organ meats, shellfish, sardines, anchovies; red meat in small portions
  • No beer or spirits; avoid sugary and high-fructose drinks
  • Drink 2–3 litres of fluid a day unless your doctor limits fluids
  • Low-fat dairy, vegetables, whole grains and cherries are helpful
  • Lose weight gradually if needed; avoid fasting and crash diets (they raise uric acid)

What to eat

Eat more

  • Low-fat milk, dahi and yogurt
  • Vegetables of all kinds (purine-rich vegetables like spinach are fine)
  • Whole grains, pulses in normal portions
  • Eggs, tofu, and chicken in moderate portions
  • Cherries, berries and other fruit; coffee is fine for most people

Limit

  • Red meat (beef, mutton, lamb): small portions, a few times a month
  • Fish such as salmon, tuna and trout: 1–2 times a week
  • Fruit juice

Avoid

  • Organ meats: liver, kidney, brain (maghaz), kaleji
  • Shellfish (prawns, shrimp, crab, mussels) and sardines, anchovies, herring
  • Beer and spirits
  • Soft drinks and sweetened drinks with sugar or high-fructose syrup

7-day meal plan

Monday · about 1,908 kcal, 289 g carbs, 73 g protein, 54 g fibre, 1,497 mg sodium

Breakfast

≈ 413 kcal

Quinoa porridge with almond milk, blueberries and cinnamon

  • • ½ cup quinoa (dry)
  • • 1¼ cup unsweetened almond milk
  • • ¾ cup blueberries
  • • 1¼ tbsp walnuts

63 g carbs · 13 g protein · 13 g fat · 8 g fibre

Mid-morning snack

≈ 140 kcal

A guava

  • • 2 guavas

28 g carbs · 6 g protein · 2 g fat · 12 g fibre

Lunch

≈ 625 kcal

Palak daal with ¾ cup brown rice and lemon

  • • 1¼ cup palak daal
  • • 1 cup cooked brown rice
  • • 1½ lemons

100 g carbs · 25 g protein · 13 g fat · 18 g fibre

Afternoon snack

≈ 190 kcal

A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)

  • • 1 cup low-fat milk
  • • 2 whole-wheat crackers

24 g carbs · 10 g protein · 5 g fat · 2 g fibre

Dinner

≈ 540 kcal

Chickpea, brown rice and roasted vegetable bowl with tahini

  • • ¾ cup cooked chickpeas
  • • ½ cup cooked brown rice
  • • 1 cup roasted vegetables
  • • 1 tbsp tahini

74 g carbs · 19 g protein · 18 g fat · 14 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Other

Tips

  • Keep a water bottle with you: dehydration triggers flares.
  • During a flare, rest the joint, use ice, and take medicine as prescribed.

Easy swaps

  • Mutton curryswap forChicken or chana curry
  • Prawn curryswap forPaneer or egg curry
  • Beerswap forSparkling water with lime

When to see a doctor

  • A hot, very swollen joint with fever or chills can be an infection: seek urgent care.
  • Severe side or back pain with blood in urine (possible kidney stone).

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: Gout Diet: Low-Purine Foods to Eat and Avoid

How to eat to prevent gout flares

Quick answer: To eat to prevent gout flares, avoid the highest-purine foods, keep red meat and seafood small, cut beer, spirits and sugary drinks and drink 2–3 litres a day.

  1. Avoid the highest-purine foods. Organ meats (liver, kidney, kaleji), shellfish, sardines and anchovies.
  2. Keep red meat and seafood small. Beef, mutton and lamb in small portions a few times a month; fish 1–2 times a week.
  3. Cut beer, spirits and sugary drinks. Alcohol and fructose raise uric acid quickly.
  4. Drink 2–3 litres a day. Unless your doctor limits fluids. Low-fat dairy and cherries may help too.

Are vegetables like spinach bad for gout?

No. Purine-rich vegetables (spinach, peas, mushrooms) don't raise gout risk like meat and seafood do, and they're part of a healthy gout diet.

Diet and medicine

Diet alone usually lowers uric acid only a little. If you have repeated flares, urate-lowering medicine (such as allopurinol) is what prevents them; keep taking it as prescribed.

Frequently asked questions

Can I eat chicken with gout?

Yes, in moderate portions. It's lower in purines than red meat and organ meats.

Is daal OK with gout?

Yes. Lentils and beans are moderate in purines but don't raise gout risk the way meat and seafood do.

Does coffee help gout?

Regular coffee is linked with lower uric acid and fewer flares in studies. Avoid adding sugar.