Last reviewed: 2026-09-03 • Editorial Standards

Anti-Inflammatory Diet for Gout: 163 Foods That May Help

163 foods — Gout Risk Assessment

All Foods

Lower RiskAlmond Lower Riskalmond milk, refrigerated, unsweetened Lower Riskalmond milk, unsweetened, plain, refrigerated Lower Riskalmond milk, unsweetened, plain, shelf stable Lower Riskalmonds Lower Riskalmonds, dry roasted, salted Lower Riskalmonds, dry roasted, salted Lower Riskalmonds, dry roasted, salted Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli Lower Riskbroccoli, cooked Lower Riskbroccoli, cooked Lower Riskbroccoli, steamed Lower Riskbroccoli, steamed Lower Riskcollards, raw Lower Riskcranberry juice, not fortified, from concentrate, shelf stable Lower Riskcranberry juice, shelf stable, from concentrate, not fortified Lower RiskGinger Lower Riskginger root, raw Lower Riskginger, japanese (myoga), raw Lower RiskGreen soybean Lower Riskgreen tea beverage Lower RiskJapanese ginger (myoga) Lower Riskkale Lower Riskkale Lower Riskkale Lower Riskkale Lower Riskkale, frozen, cooked, boiled, drained, without Lower Riskkale, raw Lower Riskmustard spinach, (komatsuna), mature, raw Lower Riskmustard spinach, (komatsuna), young, raw Lower Risknuts, almonds, dry roasted, with salt added Lower RiskSalmon roe (Ikura) Lower Risksalmonberries, raw (alaska native) Lower RiskSoy isoflavone Lower Risksoy milk Lower Risksoy milk, refrigerated, sweetened Lower Risksoy milk, sweetened, plain, refrigerated Lower Risksoy milk, unsweetened, plain, shelf stable Lower RiskSoy product, briefly boiled (incomplete Japan DB record) Lower RiskSoy product, chilled (incomplete Japan DB record) Lower RiskSoy sauce Dark color Lower Risksoybeans, green, raw Lower RiskSoymilk Lower Riskspinach, boiled Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total Lower Risktofu (kinu) Lower Risktofu, boiled 3 minutes Lower Risktofu, boiled 5 minutes Lower Risktofu, raw (nigari) Lower RiskVegetable drink powder from Kale Lower Riskwalnuts Lower Risk‘vegetarian 'gizzard' from soy Medium RiskAvocado Medium Riskavocado, raw Medium Riskbeans, cranberry, dried, raw Medium RiskBroccoli Medium RiskBroccoli sprout Medium Riskbroccoli sprouts, raw Medium Riskbroccoli, boiled Medium Riskbroccoli, raw Medium Riskcherry juice, tart Medium RiskCherry tomato Medium RiskChub mackerel Medium Riskedamame, frozen, prepared Medium RiskFermented soybean (Natto) Medium Riskfish, salmon, chum, raw (alaska native) Medium Riskfish, salmon, red, canned, bones removed (alaska native) Medium Riskfried tofu Medium Riskfruit juice smoothie, bolthouse farms, strawberry banana Medium Riskfruit juice smoothie, naked juice, strawberry banana Medium Riskfruit juice smoothie, odwalla, strawberry banana Medium Riskgoji berry Medium Riskherring, raw Medium Riskinstant-vegetarian dried 'deer' from soy Medium Riskinstant-vegetarian dried 'fish' from soy Medium Riskjuice, tart cherry, from concentrate, shelf-stable Medium Riskroe, flying fish, in soy sauce Medium RiskSalmon Medium Risksalmon, canned Medium Risksalmon, chum, raw Medium Risksalmon, mixed species, raw Medium Risksardine, fermented (heshiko) Medium RiskSoy sauce Light color Medium Risksoy sauce made from soy and wheat (shoyu) Medium Risksoybean, black, dried Medium Risksoybean, fermented (natto) Medium RiskSpinach Leaf Medium Riskspinach, mature, raw Medium Risksteelhead trout, boiled, canned (alaska native) Medium RiskStrawberry Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos Medium Risktoaster pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) Medium Risktofu burger Medium Risktofu, deep-fried Medium Risktomatoes, cherry type, raw Medium Risktuna, canned Medium Riskvegetarian 'ba sa fish' from soy Medium Riskveggie burgers or soyburgers, unprepared Medium Riskvegi 'steak' from soy Medium Riskyogurt, greek, strawberry, nonfat Higher RiskAnchovy (dried) Higher Riskanchovy, canned Higher Riskanchovy, dried Higher Riskanchovy, fresh Higher Riskanchovy, raw Higher Riskcranberry juice blend, 100% juice, bottled, with added vitamin c and calcium Higher Riskcranberry sauce, jellied, canned, ocean spray Higher Riskcranberry sauce, whole, canned, ocean spray Higher Riskdried tofu Higher Riskfish, salmon, chum, dried (alaska native) Higher Riskfish, salmon, coho (silver), raw (alaska native) Higher Riskfish, salmon, king (chinook), raw (alaska native) Higher Riskfish, salmon, king, with skin, kippered, (alaska native) Higher Riskfish, salmon, red, (sockeye), canned, smoked (alaska native) Higher Riskfish, salmon, red, (sockeye), kippered (alaska native) Higher Riskfish, salmon, sockeye (red), raw (alaska native) Higher Riskfish, tuna, light, canned in water, drained solids Higher Riskgreen tea leaves, dried Higher Riskherring, canned Higher RiskJack mackerel Higher Riskmackerel, canned Higher Riskmackerel, fermented (heshiko) Higher Riskmackerel, jack, half-dried Higher Riskmackerel, japanese, skin, raw Higher Riskmackerel, raw (unspecified) Higher Riskmackerel, spanish, raw Higher RiskNiboshi (dried baby sardines) Higher Riskraspberry juice concentrate Higher Risksalmon, atlantic, farmed, raw Higher Risksalmon, sockeye, wild, raw Higher RiskSardine Higher Risksardine, baby, dried Higher Risksardine, canned Higher Risksardine, half-dried Higher Risksardine, raw Higher Risksoy protein concentrate, produced by acid wash Higher RiskSoybean (dried) Higher Risksoybeans, dried, raw Higher RiskSpinach Young leaf Higher Riskspinach, young, raw Higher Risksteelhead trout, dried, flesh (shoshone bannock) Higher Risktofu, dried-frozen (koyadofu) Higher Risktrout, rainbow, raw Higher RiskTuna Higher Risktuna (bonito), raw Higher Risktuna, canned, drained solids Higher Risktuna, chunk light, canned in water, drained solids Higher Risktuna, raw (unspecified)

Frequently Asked Questions

Can anti-inflammatory foods help with gout?

Yes. Gout is fundamentally an inflammatory arthritis, and anti-inflammatory foods can help reduce flare severity and frequency. Our database identifies 163 foods with documented anti-inflammatory properties — including tart cherries (rich in anthocyanins), omega-3 rich fish, turmeric (curcumin), ginger, and green tea. However, always verify the purine and fructose content, as some anti-inflammatory foods may still pose gout risks.

Are cherries really effective for gout?

Multiple studies, including a well-known 2012 Boston University study, found that cherry consumption was associated with a 35% lower risk of gout attacks. Tart cherries are particularly rich in anthocyanins, which have potent anti-inflammatory effects and may also help lower uric acid levels. Fresh, frozen, or juice (unsweetened) forms all show benefits.

Which anti-inflammatory foods are also low in purines?

Many anti-inflammatory foods are naturally low in purines: tart cherries, blueberries, strawberries, broccoli, kale, olive oil, green tea, and coffee all have purine levels well under 50 mg/100g. These are excellent staples for a gout-friendly anti-inflammatory diet. Always cross-check individual foods in our database.

Related Guides

Low Purine Foods Safe Foods Fruits Seafood Vegetables

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References

• ACR 2020 Guideline for the Management of Gout
• EULAR 2016 Updated Recommendations for Gout
• USDA+ODS-NIH PURINE DATABASE Release 2, March 2025
• Kaneko K, et al. Biol. Pharm. Bull. 37(5):709-721, 2014

Medical Disclaimer: This website provides informational content only and does not constitute medical advice. Consult a qualified healthcare professional for personalized gout management.
Last reviewed: 2026-09-03