www.healthinfo.org.nz
Eating and lifestyle advice for gout
While medications can be important in treating your gout, improving your eating habits and lifestyle
can also help. You may be able to make several lifestyle changes that will improve your symptoms.
Keep a healthy weight
Being overweight increases your risk of gout. If you are overweight, losing excess weight can help
lower your risk of gout attacks.
If you choose to lose weight, take it slowly. Losing 1 or 2 kg a month is fine. Avoid losing weight
quickly, as it can actually increase your uric acid level and trigger a gout attack.
Eat three small to moderate meals each day, and one or two healthy snacks in between. Don't skip
meals or go too long without eating, as this can trigger a gout attack. The HealthInfo page Managing
my weight has more information about how to lose weight.
Keep active
Exercising regularly can help to prevent gout. Aim to
be active for at least 30 minutes on most days. Wear
supportive, well-fitting shoes, because hurting your
foot could trigger a gout attack.
You can find useful ideas on how to get active in the
HealthInfo section on Keeping active.
Limit alcohol
Alcohol increases the uric acid in your blood and increases your risk of gout. Beer and spirits seem to
cause more of a problem than wine does.
If you do choose to drink alcohol, limit it to one to two standard drinks a day, and have at least two
alcohol-free days every week. A standard drink is a 330 ml bottle of beer, a 100 ml glass of wine, or a
30 ml nip of spirits. During a gout attack, it’s best to avoid all alcohol. You can find more helpful
information on Alcohol and safe drinking.
Limit sugary drinks and foods
Limit sugary drinks and foods such as honey, sugar, fizzy drinks, cordials, and fruit juice, and highsugar foods such as lollies, cakes, and biscuits. These may increase your risk of gout attacks and can
also make you gain weight, which can make gout worse.
Limit high-purine foods
Purines are substances in foods such as meat, chicken and fish. Your body breaks purines down into
uric acid, which may increase your risk of gout.
Limit the amount of meat, chicken or fish you eat to a serving the size and thickness of the palm of
your hand. To get enough protein, include some lower-purine foods such as eggs, low-fat milk, lowfat yoghurt, cheese, nuts, legumes (cooked dried beans, peas and lentils) and tofu.
HealthInfo reference: 24376

Issued: 15 January 2016

Page 1 of 2
Eating and lifestyle advice for gout
www.healthinfo.org.nz
Some people find it helpful to limit foods that are very high in purines. These include:

organ meats such as kidney and liver (including pate)

seafood such as anchovies, herrings, mackerel, sardines, mussels, prawns, shrimps, scallops,
whitebait, paua, oysters, and fish roe

yeast extracts such as Marmite and Vegemite

meat extracts such as Bovril.
Drink low-fat milk
Have at least two to three servings of low-fat milk or milk
products, such as yoghurt, each day. One serving is 1 cup
(250 ml) of milk or one pottle (150 g) of yoghurt.
Having low-fat milk products regularly can help to lower
your uric acid levels and your risk of a gout attack.
Eat plenty of vegetables and fruit
Have at least five servings of vegetables and fruit a day.
A servings is what fits into the palm of your hand. Vegetables and fruit contain vitamin C, which may
help to lower your uric acid level and your risk of a gout attack.
However, tomatoes can raise the uric acid in your blood and increase your risk of a gout attack. If you
notice that tomatoes cause gout attacks you may find it helpful to avoid them.
You can find some more helpful ideas in How to eat more vegetables and fruit.
Drink coffee in moderation
Drinking coffee may help to lower your uric acids levels and your risk of gout. However, for general
health, if you choose to drink coffee, limit it to four to five cups of instant coffee or three shots of
espresso a day.
Stay well hydrated
Having too much uric acid in your urine can increase your risk of kidney stones. Make sure to drink
enough fluid every day to keep your urine a light straw colour. This helps to dilute the uric acid in
your urine and helps to prevent kidney stones.
Aim for at least 8 cups of fluids a day (water is best). You may need more depending on your weight,
how hot the weather is, and how much exercise you do. You can find more information on staying well
hydrated in Are you drinking enough?
Trigger foods
Individual foods that trigger gout are different for everyone. Take note of any foods that cause a gout
attack, then eat less of these foods or avoid them altogether.
Written by Healthy Eating, Healthy Ageing project, Older Persons Health Specialist Service, Canterbury DHB. Endorsed
by HealthInfo clinical advisers. Updated January 2016
24376
HealthInfo reference: 24376

Issued: 15 January 2016

Page 2 of 2