Foods During a Gout Flare
When experiencing a gout flare, what you eat can help reduce inflammation and discomfort. Here are research-backed recommendations for your diet during an active flare.
Key Principles During a Flare
Stay Hydrated
Increase fluid intake to help flush uric acid from the body.
Avoid Triggers
Eliminate alcohol, high-purine foods, and sugary beverages completely.
Small Portions
Eat smaller, more frequent meals to avoid digestive stress and support recovery.
3-Day Anti-Inflammatory Meal Plan
A carefully designed diet to reduce inflammation and support recovery during the acute phase of a gout flare.
Day 1 – Cool the Fire
Focus: hydration, alkalinity, easy digestion
Breakfast
- • Oatmeal with almond milk
- - Topped with blueberries, chia seeds, and honey
- • Chamomile tea
- • 12 oz water with lemon
Mid-Morning
- • Cucumber and celery sticks
- • Small banana
Lunch
- • Sweet potato with olive oil and turmeric
- • Sauteed spinach with garlic
- • Quinoa with parsley and lemon
- • Coconut water (unsweetened)
Afternoon
- • Apple slices with almond butter
Dinner
- • Lentil soup (no meat broth)
- • Steamed broccoli and carrots
- • Brown rice
- • Herbal tea (nettle or dandelion)
Day 2 – Maintain the Chill
Focus: detox-friendly, blood sugar stable, anti-inflammatory
Breakfast
- • Smoothie: spinach, cherries, flaxseed, cucumber, almond milk
- • Small bowl of steel-cut oats
- • Water with lemon
Mid-Morning
- • Handful of raw walnuts
- • Pear
Lunch
- • Zucchini noodles with avocado pesto
- • Side of roasted butternut squash
- • Hibiscus tea
Afternoon
- • Unsweetened Greek yogurt with sliced strawberries
Dinner
- • Baked tofu with ginger-garlic marinade
- • Sauteed bok choy and mushrooms
- • Millet or barley
- • Warm water with apple cider vinegar (optional)
Day 3 – Begin the Repair
Focus: slow reintroduction of protein, continue alkalinizing, prevent rebound
Breakfast
- • Buckwheat pancakes with warm apples and cinnamon
- • Green tea
- • Water with lemon
Mid-Morning
- • Carrot sticks with hummus
Lunch
- • Chickpea salad with cucumber, tomato, parsley, olive oil, lemon
- • Brown rice or whole grain pita
- • Ginger-turmeric tea
Afternoon
- • Small orange and pumpkin seeds
Dinner
- • Baked acorn squash stuffed with quinoa, kale, and cranberries
- • Side of steamed asparagus
- • Warm chamomile tea
Notes & Guidelines
Foods to Avoid Completely
- • Red meat & organ meats
- • Shellfish & seafood
- • Beer & alcohol
- • Sugary drinks
- • High-fructose corn syrup
Hydration
Aim for 2–3 liters of fluid per day, primarily from water and herbal teas.
Optional Supplements
If cleared by your physician: tart cherry extract, magnesium citrate, omega-3s.
Recommended Foods
Hydration
Water
Benefits: Helps flush uric acid from the body and prevents dehydration which can worsen flares
Tips: Aim for 8-10 glasses daily during a flare
Tart Cherry Juice
Benefits: Contains anti-inflammatory compounds that may help reduce gout pain
Tips: Choose unsweetened varieties and limit to 8-12oz daily
Herbal Teas
Benefits: Can provide hydration and some herbs have anti-inflammatory properties
Tips: Try turmeric, ginger, or nettle tea
Anti-inflammatory Foods
Cherries
Benefits: Rich in anthocyanins that help reduce inflammation and uric acid levels
Tips: Fresh, frozen, or dried (without added sugar) are all beneficial
Low-fat Dairy
Benefits: Associated with reduced uric acid levels and lower risk of gout flares
Tips: Yogurt, milk, and kefir are good options
Dark Leafy Greens
Benefits: Rich in antioxidants and vitamins that help reduce inflammation
Tips: Include kale, arugula, and collard greens in moderation during flares
Fruits & Vegetables
Berries
Benefits: High in antioxidants that help combat inflammation
Tips: Strawberries, blueberries, and raspberries are excellent choices
Leafy Greens
Benefits: Provide important nutrients without triggering flares
Tips: Moderate consumption of spinach (higher in purines) but freely enjoy lettuce, kale, etc.
Vitamin C-rich Foods
Benefits: May help lower uric acid levels
Tips: Citrus fruits, bell peppers, and broccoli are good sources
Medical Disclaimer
These dietary recommendations should complement, not replace, medical treatment. Always follow your doctor's advice during a gout flare.