Last reviewed: 2026-07-25 • Editorial Standards

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

163 foods — Gout Risk Assessment

All Foods

SAFEAlmond SAFEalmond milk, refrigerated, unsweetened SAFEalmond milk, unsweetened, plain, refrigerated SAFEalmond milk, unsweetened, plain, shelf stable SAFEalmonds SAFEalmonds, dry roasted, salted - nfy1213i3 SAFEalmonds, dry roasted, salted - nfy1213jy SAFEalmonds, dry roasted, salted - nfy1213m1 SAFEbroccoli, cooked, region 2, n/a, yes, sugar - nfy01049q SAFEbroccoli, cooked, region 4, n/a, yes, sugar - nfy0104d1 SAFEbroccoli, pass 2, region 1, n/a, yes, sugar - nfy010cuh SAFEbroccoli, pass 2, region 2, n/a, yes, sugar - nfy010d7g SAFEbroccoli, pass 2, region 3, n/a, yes, sugar - nfy010d87 SAFEbroccoli, pass 2, region 4, n/a, yes, sugar - nfy010cvb SAFEbroccoli, region 1, n/a, yes, sugar - nfy01047p SAFEbroccoli, region 2, n/a, yes, sugar - nfy01048n SAFEbroccoli, region 3, n/a, yes, sugar - nfy0104ax SAFEbroccoli, region 4, n/a, yes, sugar - nfy0104c0 SAFEbroccoli, steamed, pass 2, region 2, n/a, yes, sugar - nfy010d8y SAFEbroccoli, steamed, pass 2, region 4, n/a, yes, sugar - nfy010cw7 SAFEcollards, raw SAFEcranberry juice, not fortified, from concentrate, shelf stable SAFEcranberry juice, shelf stable, from concentrate, not fortified SAFEedamame, frozen, prepared SAFEfish, salmon, chum, dried (alaska native) SAFEfish, salmon, chum, raw (alaska native) SAFEfish, salmon, coho (silver), raw (alaska native) SAFEfish, salmon, king (chinook), raw (alaska native) SAFEfish, salmon, king, with skin, kippered, (alaska native) SAFEfish, salmon, red, (sockeye), canned, smoked (alaska native) SAFEfish, salmon, red, (sockeye), kippered (alaska native) SAFEfish, salmon, red, canned, bones removed (alaska native) SAFEfish, salmon, sockeye (red), raw (alaska native) SAFEfish, tuna, light, canned in water, drained solids SAFEGinger SAFEginger root, raw SAFEginger, japanese (myoga), raw SAFEGreen soybean SAFEgreen tea beverage SAFEJapanese ginger (myoga) SAFEkale - nfy1212cz SAFEkale - nfy1212eu SAFEkale - nfy1214re SAFEkale - nfy1214s3 SAFEkale, frozen, cooked, boiled, drained, without salt SAFEkale, raw SAFEmustard spinach, (komatsuna), mature, raw SAFEmustard spinach, (komatsuna), young, raw SAFEnuts, almonds, dry roasted, with salt added SAFESalmon roe (Ikura) SAFEsalmonberries, raw (alaska native) SAFESoy isoflavone SAFEsoy milk SAFEsoy milk, refrigerated, sweetened SAFEsoy milk, sweetened, plain, refrigerated SAFEsoy milk, unsweetened, plain, shelf stable SAFESoy product, briefly boiled (incomplete Japan DB record) SAFESoy product, chilled (incomplete Japan DB record) SAFESoy sauce Dark color SAFEsoybeans, green, raw SAFESoymilk SAFEspinach, boiled SAFEsteelhead trout, boiled, canned (alaska native) SAFEsteelhead trout, dried, flesh (shoshone bannock) SAFEsugars, yogurt, greek, strawberry, non-fat, chobani (ca2,nc) - nfy120opk SAFEsugars, yogurt, greek, strawberry, non-fat, chobani (fl,mo) - nfy120oq7 SAFEsugars, yogurt, greek, strawberry, non-fat, chobani (in,ny) - nfy120ooy SAFEsugars, yogurt, greek, strawberry, non-fat, fage total (ca1,ok) - nfy120oqw SAFEsugars, yogurt, greek, strawberry, non-fat, fage total (ca2,co) - nfy120os5 SAFEsugars, yogurt, greek, strawberry, non-fat, fage total (fl,ct) - nfy120pab SAFEsugars, yogurt, greek, strawberry, non-fat, fage total (ny,nc) - nfy120orj SAFEtofu (kinu) SAFEtofu, boiled 3 minutes SAFEtofu, boiled 5 minutes SAFEtofu, raw (nigari) SAFEtuna, chunk light, canned in water, drained solids SAFEVegetable drink powder from Kale SAFEwalnuts SAFE‘vegetarian 'gizzard' from soy MODERATEAvocado MODERATEavocado, raw MODERATEbeans, cranberry, dried, raw MODERATEBroccoli MODERATEBroccoli sprout MODERATEbroccoli sprouts, raw MODERATEbroccoli, boiled MODERATEbroccoli, raw MODERATEcherry juice, tart MODERATECherry tomato MODERATEChub mackerel MODERATEFermented soybean (Natto) MODERATEfried tofu MODERATEfruit juice smoothie, bolthouse farms, strawberry banana MODERATEfruit juice smoothie, naked juice, strawberry banana MODERATEfruit juice smoothie, odwalla, strawberry banana MODERATEgoji berry MODERATEherring, raw MODERATEinstant-vegetarian dried 'deer' from soy MODERATEinstant-vegetarian dried 'fish' from soy MODERATEjuice, tart cherry, from concentrate, shelf-stable MODERATEroe, flying fish, in soy sauce MODERATESalmon MODERATEsalmon, canned MODERATEsalmon, chum, raw MODERATEsalmon, mixed species, raw MODERATEsardine, fermented (heshiko) MODERATESoy sauce Light color MODERATEsoy sauce made from soy and wheat (shoyu) MODERATEsoybean, black, dried MODERATEsoybean, fermented (natto) MODERATESpinach Leaf MODERATEspinach, mature, raw MODERATEStrawberry MODERATEsugars, yogurt, greek, strawberry, non-fat, dannon oikos (ca2,nc) - nfy120ono MODERATEsugars, yogurt, greek, strawberry, non-fat, dannon oikos (fl,mo) - nfy120oob MODERATEsugars, yogurt, greek, strawberry, non-fat, dannon oikos (in,ny) - nfy120omv MODERATEtoaster pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) MODERATEtofu burger MODERATEtofu, deep-fried MODERATEtomatoes, cherry type, raw MODERATEtuna, canned MODERATEvegetarian 'ba sa fish' from soy MODERATEveggie burgers or soyburgers, unprepared MODERATEvegi 'steak' from soy MODERATEyogurt, greek, strawberry, nonfat AVOIDAnchovy (dried) AVOIDanchovy, canned AVOIDanchovy, dried AVOIDanchovy, fresh AVOIDanchovy, raw AVOIDcranberry juice blend, 100% juice, bottled, with added vitamin c and calcium AVOIDcranberry sauce, jellied, canned, ocean spray AVOIDcranberry sauce, whole, canned, ocean spray AVOIDdried tofu AVOIDgreen tea leaves, dried AVOIDherring, canned AVOIDJack mackerel AVOIDmackerel, canned AVOIDmackerel, fermented (heshiko) AVOIDmackerel, jack, half-dried AVOIDmackerel, japanese, skin, raw AVOIDmackerel, raw (unspecified) AVOIDmackerel, spanish, raw AVOIDNiboshi (dried baby sardines) AVOIDraspberry juice concentrate AVOIDsalmon, atlantic, farmed, raw AVOIDsalmon, sockeye, wild, raw AVOIDSardine AVOIDsardine, baby, dried AVOIDsardine, canned AVOIDsardine, half-dried AVOIDsardine, raw AVOIDsoy protein concentrate, produced by acid wash AVOIDSoybean (dried) AVOIDsoybeans, dried, raw AVOIDSpinach Young leaf AVOIDspinach, young, raw AVOIDtofu, dried-frozen (koyadofu) AVOIDtrout, rainbow, raw AVOIDTuna AVOIDtuna (bonito), raw AVOIDtuna, canned, drained solids AVOIDtuna, 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