How to Prevent Gout

Last Updated: March 21, 2022 References Approved

If you’ve ever had gout, then you know that it’s no joke. The pain, swelling, and tenderness in your joints and feet can almost feel unbearable sometimes. Gout is a complex form of arthritis that’s caused by having too much uric acid in your body, which is a substance that builds up as your body breaks chemicals called purines. Purines are naturally found in your body as well as in the foods that you eat. The good news is there are things you can do to help lower your uric acid levels. With a few healthy changes, you can help minimize your risk of gout and prevent future flare-ups.

Method 1

Method 1 of 3:

Diet

1
Eat lots of fruits, veggies, and whole grains for healthy nutrition. Load up your plate with lots of healthy fruit and veggies, which provide complex carbohydrates to fuel your body without increasing your risk of getting gout.^{[1]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Stick with whole grains like whole-wheat bread and brown rice instead of refined carbs like white bread and white rice.^{[2]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Reach for a piece of fruit whenever you want a snack. Some studies suggest that eating cherries may actually help lower your risk of getting gout.
- Look out for snack foods with lots of refined carbs as well.
2
Focus on low-purine sources of protein such as lean meat and lentils. Eat lean cuts of meat and poultry, low-fat dairy, and lentils for rich and healthy sources of protein that have a lower amount of purines that can cause gout. Try to avoid fried or fatty meats and high-fat dairy products, which can raise uric acid levels.^{[3]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Chicken breast, beans, peas, lentils, and tofu are all great sources of lean protein.
- Greek yogurt and eggs are also great sources of protein.
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3
Limit yourself to 4-6 oz (115-170 g) of meat 2-3 times a week. Meats such as beef, duck, and pork are moderate-purine foods, meaning they can raise your uric acid levels if you have too much of them.^{[4]
X
Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source} Try to cut back your consumption to a small portion a few times a week to reduce your risk of gout.^{[5]
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Research source}
- You can still enjoy these foods, but it’s important that you eat them in moderation.
4
Avoid eating organ meats, game meats, and certain seafood. Organ meats like liver and wild game meats are high in purines, which your body breaks down into uric acid, so cut them out of your diet to minimize your risk of gout.^{[6]
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Research source} Additionally, some seafood, such as anchovies, sardines, herring, mussels, codfish, scallops, trout, and haddock are also high in purines, so try to avoid them as well.^{[7]
X
Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source}
- Not all seafood is bad for gout. You can enjoy crab, lobster, oysters, and shrimp in moderation without increasing your risk.
5
Stay away from sugary drinks and foods with added sugars. Fruit juice and soft drinks containing fructose can raise uric acid and increase your risk of gout, so try to cut them out of your diet.^{[8]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Additionally, fructose and other refined sugars can be added to foods, so keep an eye out for them and try to avoid eating them.^{[9]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
6
Stay hydrated to help your body remove excess uric acid. Drink plenty of water to help avoid increasing your uric acid levels, especially after you exercise or sweat a lot. Studies suggest that drinking an adequate amount of water can help reduce or prevent gout attacks.^{[10]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- For most adults, an adequate amount of water is about 15.5 cups (3.7 liters) for men and about 11.5 cups (2.7 liters) of fluids a day for women.^{[11]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- If you take diuretics for a medical condition, talk to your doctor about how much water you need to drink each day.
7
Take 500 mg of vitamin C a day to lower your uric levels. Studies suggest that taking vitamin C supplements can potentially lower your uric acid levels and reduce your risk of gout. Take a daily vitamin C supplement as a preventative measure.^{[12]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Look for vitamin C supplements at your local vitamin store, pharmacy, or department store. You can also order them online.
- Talk to your doctor before you take vitamin C supplements, which can interfere with certain medications.^{[13]
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  Research source}
8
Drink alcohol in moderation to avoid gout attacks. Avoid excessive amounts of drinking, which has been linked to increasing uric acid levels and causing gout.^{[14]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} If you do drink, try not to have more than 2-3 in a 24-hour period.
- Drinking excessive amounts of alcohol can also cause you to gain weight, which can lead to gout.

Method 2

Method 2 of 3:

Lifestyle Changes

1
Get at least 30 minutes of exercise a day. Experts recommend that exercising for 30 minutes a day can reduce the symptoms of gout and help prevent future attacks. Try some moderate, low impact activities like walking, swimming, or biking to get your blood pumping and your body moving.^{[15]
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Research source}
- Try out a group fitness class to work out with other people.
- Exercise can also release endorphins that can boost your mood, so it’s not just for your physical health!
2
Lose weight if you’re overweight to help prevent gout. If you’re overweight or obese, try losing some weight to lower your levels of uric acid as well as ease the pressure on your joints, which can help prevent gout. Eat a well-balanced diet and follow a regular exercise program to lose weight healthily and sustainably.^{[16]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Try using a food tracker app to monitor what you’re eating and help you lose weight.
- Talk to your doctor before you make sudden dietary changes to make sure they’re safe for you.
3
Join a self-management education class to learn to deal with gout. Look online for a self-management education class near you and sign up for it. Go to the class to get a better understanding of how gout can affect your life and what you can do to control your symptoms and live well.^{[17]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Your doctor may be able to recommend a self-management class for you.
- It can also be helpful and comforting to meet other folks who have gout.
4
Stop smoking to reduce your gout symptoms. If you’re a smoker, try quitting as soon as you can. You’ll improve your health overall and help prevent gout.^{[18]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Quitting smoking can be tough, but there are a bunch of different things you can try to help make it easier such as nicotine gum, nicotine patches, or even acupuncture.

Method 3

Method 3 of 3:

Medications

1
Follow your treatment plan for any medical conditions you have. Some medical conditions, such as heart problems, diabetes, hypertension, or poor kidney function can cause gout.^{[19]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source} If you have any of these conditions, it’s super important that you stick to your treatment plan to help reduce your risk.
- If you don’t have a treatment plan, work with your doctor to come up with one that works for you.
2
Take NSAIDs to manage the pain of a gout flare-up. If you’re suffering from an attack of gout, try some OTC pain medications. Take nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, acetaminophen, or naproxen to help reduce the pain of a gout flare-up so you can get through it.^{[20]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Your doctor may be able to prescribe steroids to help manage your pain during a flare-up as well.
- Ask your doctor about taking an anti-inflammatory drug called colchicine to treat your gout pain.
3
Talk to your doctor before you take diuretics. Diuretics, also called water pills, are medications that make you urinate more and they can be prescribed for medical conditions like hypertension, also known as high blood pressure. They can also cause gout, so talk to your doctor about it before you take them to make sure they’re the best option for you.^{[21]
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Research source}
- Your doctor may decide to treat you with something else that doesn’t increase your risk of gout.
4
Ask your doctor about taking uric-acid lowering drugs. If you’re having severe or frequent attacks of gout, talk to your doctor about taking medication to treat it. Ask about uric-acid lowering drugs that you can take to reduce your symptoms and help prevent future attacks.^{[22]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- If your gout is too severe, you may need to take daily medication to treat it.

Expert Q&A

Question

How can I prevent gout naturally?

Siddharth Tambar, MD
Board Certified Rheumatologist
Dr. Siddharth Tambar, MD is a board certified rheumatologist at Chicago Arthritis and Regenerative Medicine in Chicago, Illinois. With over 19 years of experience, Dr. Tambar specializes in Regenerative Medicine and Rheumatology, with a focus on platelet rich plasma and bone marrow derived stem cell treatments for arthritis, tendinitis, injuries, and back pain. Dr. Tambar holds a BA in Economics from State University of New York at Buffalo. He earned his MD from State University of New York at Syracuse. He completed his Internship, Residency in Internal Medicine, and his Rheumatology Fellowship at Northwestern Memorial Hospital. Dr Tambar is board certified in both rheumatology and internal medicine. He also holds Musculoskeletal Ultrasound Diagnostic and Interventional certifications from the American College of Rheumatology and the American Institute of Ultrasound in Medicine.

Siddharth Tambar, MD

Board Certified Rheumatologist

Expert Answer

Lowering your consumption of red meat, shellfish, and alcohol will greatly reduce your chance of developing gout. Drinking cherry juice is also known to help prevent gout.

Warnings

Talk to your doctor before you make any sudden dietary or lifestyle changes, especially if you have any underlying medical conditions such as diabetes or heart disease.

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Don’t take any medications or supplements to treat your gout without checking with your doctor to make sure it’s safe for you.

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