The 5 Best Fruits for Gout

Gout is a painful form of arthritis caused by a buildup of uric acid in the blood, which can cause sharp crystal deposits to form in the joints. A flare often begins suddenly, causing redness, swelling, and severe pain. The joint at the base of the big toe is the most commonly affected joint, but gout can involve ankles, knees, wrists, fingers, and elbows, too.

It’s the most common inflammatory arthritis in the United States, but it’s still vastly undiagnosed and undertreated, says Jonathan Greer, MD, a rheumatologist at Arthritis and Rheumatology Associates of Palm Beach in Florida.

Ignoring gout can have consequences — and not just painful joints, says Dr. Greer. “Controlling gout through medications and lifestyle measures is important, because gout is associated with metabolic syndrome, and other risk factors for heart attack and stroke, including high blood pressure and high cholesterol,” he says.

While treating gout often requires medication, choosing the right foods — including the right fruits — can keep gout at bay. Keep reading to learn why fruit is part of a healthy diet for people with gout, and the top fruits to prevent gout flares.

Why Fruit May Help With Gout

Uric acid comes from two sources: Your body makes about two-thirds of it, and the other third comes from what you eat.

“So while you can’t typically control gout entirely through dietary changes, it can make a difference,” says Greer.

Purines are chemicals that are naturally found in certain foods and drinks, and when the body breaks them down, it creates uric acid. That’s why people with gout are often prescribed a low-purine diet.

Sugary foods and drinks — especially those containing high-fructose corn syrup — contain purines and can trigger gout.

While all fruits contain fructose, most types of whole fruit are low in purines and have been shown to reduce uric acid levels in the body, says Margaret O’Brien, RD, a senior registered dietitian at Banner Health in Phoenix, Arizona.

Greer agrees that although fruits have natural sugar, moderate amounts won’t negatively impact uric acid.

Some fruits have other properties that may have benefits. “Fruit is also a good source of vitamin C, which is also helpful in helping lower uric acid levels,” says O’Brien.

Other health-promoting benefits include antioxidants, fiber, and high water content.

“Staying well-hydrated is also essential for flushing out uric acid,” she says.

5 Fruits That May Be Helpful for Gout

The key is to choose fruits that are nutrient-rich and lower in sugar and eat them in moderation, says O’Brien.

1. Cherries

Cherries are perhaps the most studied fruit when it comes to gout.

“Cherries, especially tart cherries, contain anthocyanins, compounds with antioxidant and anti-inflammatory effects,” says O’ Brien.

2. Berries (Blueberries, Strawberries, Raspberries)

“Berries are rich in vitamin C, which may help reduce uric acid production,” says O’Brien.

3. Kiwi

Although kiwi hasn’t been directly studied in gout patients, its vitamin C content makes it a fruit worth including, says O’Brien. “Additionally, kiwi is relatively low in purines, the compounds that break down into uric acid,” she adds.

4. Citrus Fruits (Oranges, Grapefruit, Lemons)

Like kiwi, citrus fruits are excellent sources of vitamin C and may have anti-inflammatory effects. Whole citrus fruits may help lower uric acid, while also providing hydration, says O’Brien.

5. Pineapple

The Takeaway

• Dietary changes can’t replace medication for gout, but smart fruit choices may help reduce the frequency and severity of gout flares.
• In moderation, many whole fruits offer a balance of nutrients — especially vitamin C — that can help manage uric acid levels.
• Fruit juice should be avoided because of its high fructose content.