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.
Research suggests that people who eat cherries — at least 10 a day — have an improvement in gout symptoms. Compared with people who ate no cherries, the fruit eaters had a 35 percent lower risk of gout attacks.Studies have also shown that drinking 8 ounces of unsweetened tart cherry juice can lower the level of uric acid in the blood and reduce the number of gout attacks.
2. Berries (Blueberries, Strawberries, Raspberries)
“Berries are rich in vitamin C, which may help reduce uric acid production,” says O’Brien.
Compared with other fruits (like grapes) they are also naturally low in sugar and high in antioxidants. Berries are also a healthy component of diets that are shown to have a positive impact on heart disease risk, such as the Mediterranean diet.Berries, along with other fruits, vegetables, and whole grains, are a good source of complex carbs.
3. Kiwi
Kiwi is especially rich in vitamin C: A single kiwi delivers more vitamin C than two oranges. It also has 5 grams (g) of fiber in a 1 cup serving, which may support healthy digestion and weight management, which is important since obesity is a major gout risk factor.
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.
While kiwi skins are also a good source of fiber and antioxidants, it isn’t a good idea to eat the skin if you have kidney stones or gout, because of their high oxalate content. Oxalates are natural substances found in some fruits and vegetables and typically come out in urine. But they can mix with calcium in the body in people prone to gout or kidney stones and cause oxalate crystals to form.
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.
Research suggests that consuming 500 milligrams (mg) of vitamin C a day is associated with a lowered risk of gout in men.Stick to eating the fruit itself rather than drinking orange juice; one glass can pack the sugar equivalent of several oranges but without many of the benefits of eating the whole fruit.
5. Pineapple
Pineapple is another vitamin C–rich fruit, but it also contains bromelain, a natural enzyme that has been studied for its potential anti-inflammatory and uric acid–lowering effects, though more research is needed to know its impact on gout.
