Gout and Lentils
Rheumatic ConditionsGout
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Gout and Lentils

Gout and Lentils
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Updated on August 6, 2025
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Gout is a painful type of arthritis that develops when uric acid builds up in your body over a long period of time. It can form deposits on your joints, triggering pain, swelling, warmth, and redness.

Foods high in purines, natural substances that trigger uric acid production, may contribute to gout flare-ups. In addition to other lifestyle changes, a diet that includes foods that are low in purines and high in vegetable proteins, like lentils, may help manage your symptoms.

Benefits

Lentils are low in fat and rich in fiber, which promotes fullness between meals.

 High-fiber foods like lentils can help you manage your weight and ease joint symptoms caused by excess pounds.

 Lentils are also high in protein, making them a gout-friendly protein alternative to red meat, which is high in purines.

Myths

In the past, people with gout were advised to avoid all foods with significant purine content. Recent evidence suggests that purine-rich vegetables do not increase the risk of gout flare-ups. While lentils are higher in purines, they likely won't increase uric acid levels.

Additionally, gout may not be caused by dietary factors alone. Other factors linked to the development of gout include genetics, age, and metabolic syndrome.

Research

An analysis of the Optimal Macronutrient Intake Trial to Prevent Heart Disease looked at the effect of diets high in different macronutrients on uric acid levels. Researchers found that only a diet high in plant proteins reduced uric acid levels compared with those higher in other macronutrients. This suggests that a diet emphasizing plant-based protein may help prevent gout flares.

Suggestions

The following dietary changes can help reduce the frequency and intensity of gout symptoms:

  • Limit alcoholic beverages, including nonalcoholic beer.
  • Avoid sugar-sweetened drinks, like soda.
  • Avoid red meat and organ meats like liver, kidney, and sweetbreads.
  • Avoid certain seafood, like shellfish, sardines, and anchovies.

Using lentils as a protein source instead of meat is a safer option for managing gout. Try substituting lentil dishes for meat-based ones. For example, have lentil soup instead of chicken noodle or curried lentils instead of beef over rice.

Other plant-based protein sources include beans, chickpeas, quinoa, and tofu.

The Takeaway

  • Gout is caused by a combination of factors, including family history, age, and lifestyle factors like a diet high in purines.
  • High-purine foods that can increase your risk of gout flare-ups include red meat, organ meats, and shellfish.
  • Replacing animal protein with a plant-based protein like lentils can help prevent and manage gout symptoms.
EDITORIAL SOURCES
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Resources
  1. Gout. National Institute of Arthritis and Musculoskeletal and Skin Diseases. December 2023.
  2. Gout: Learn More – What can I do on my own to prevent gout attacks? Institute for Quality and Efficiency in Health Care. March 28, 2022.
  3. Why Is Fiber So Important? Cleveland Clinic. May 1, 2025.
  4. Lentils, dry. U.S. Department of Agriculture FoodData Central. October 26, 2023.
  5. Gout. Arthritis Foundation.
  6. Aihemaitijiang S et al. The Association between Purine-Rich Food Intake and Hyperuricemia: A Cross-Sectional Study in Chinese Adult Residents. Nutrients. Decemer 15, 2020.
  7. Belanger MJ et al. Effects of dietary macronutrients on serum urate: results from the OmniHeart trial. The American Journal of Clinical Nutrition. March 1, 2021.
  8. Gout: Diagnosis, Treatment, and Steps to Take. National Institute of Arthritis and Musculoskeletal and Skin Diseases. December 2023.
  9. Plant-Based Sources of Protein Infographic. American Heart Association. April 22, 2024.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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August McLaughlin is a health and sexuality writer, media personality and author of "Girl Boner: The Good Girl's Guide to Sexual Empowerment." Her work appears in Cosmopolitan, The Washington Post, DAME Magazine and more. augustmclaughlin.com

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