Gout Diet and Alcohol: What to Eat and Avoid to Reduce Flares

When you have gout, a form of inflammatory arthritis caused by high levels of uric acid in the blood. Also known as uric acid arthritis, it often hits the big toe with sudden, intense pain—sometimes so bad you can’t even sleep. What you eat and drink plays a bigger role than most people realize. One beer, one glass of wine, or a steak dinner can turn a quiet day into a flare-up. This isn’t guesswork—it’s science. And it’s why so many people with gout find relief just by changing what’s on their plate and in their glass.

Alcohol, especially beer and spirits, directly increases uric acid production and blocks its removal from the body. Also known as ethanol-induced hyperuricemia, this is why doctors tell gout patients to cut back or quit entirely. Beer is the worst offender because it’s high in purines, chemicals that break down into uric acid. Also known as nucleic acid precursors, they’re found in organ meats, shellfish, and some fish. Even moderate drinking can raise your risk of another attack by 50% or more. Wine is a little less risky, but it’s not safe either—especially if you’re already prone to flares.

It’s not just about avoiding bad choices. You also need to know what to eat. Low-fat dairy, like milk and yogurt, helps your body flush out uric acid. Also known as uricosuric foods, they’re among the few dietary items proven to lower gout risk. Cherries, coffee, and plenty of water also help. A study from Harvard followed over 47,000 men for 12 years and found those who ate cherries had a 35% lower risk of gout attacks. That’s not a fluke—it’s a pattern.

Many people think gout is just about the big toe or a bad lifestyle. But it’s deeper than that. It’s about your metabolism, your kidneys, and how your body handles waste. If you’re taking medication like allopurinol or febuxostat, diet still matters. Medication lowers uric acid, but food and drink can push it right back up. You can’t out-drug a bad diet.

There’s no magic pill for gout. But there is a clear path: cut alcohol, skip high-purine foods, drink water, and choose low-fat dairy and plant-based proteins. You don’t have to be perfect. Just consistent. One change at a time. Skip the beer tonight. Swap the steak for tofu. Eat a handful of cherries. These aren’t big sacrifices—they’re small wins that add up.

Below, you’ll find real guides from people who’ve been there. They’ve compared medications, tracked their triggers, and figured out what actually works. No fluff. No myths. Just facts you can use tomorrow.