Last reviewed: 2026-08-05 • 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 - nfy1213i3 Lower Riskalmonds, dry roasted, salted - nfy1213jy Lower Riskalmonds, dry roasted, salted - nfy1213m1 Lower Riskbroccoli, cooked, region 2, n/a, yes, sugar - nfy01049q Lower Riskbroccoli, cooked, region 4, n/a, yes, sugar - nfy0104d1 Lower Riskbroccoli, pass 2, region 1, n/a, yes, sugar - nfy010cuh Lower Riskbroccoli, pass 2, region 2, n/a, yes, sugar - nfy010d7g Lower Riskbroccoli, pass 2, region 3, n/a, yes, sugar - nfy010d87 Lower Riskbroccoli, pass 2, region 4, n/a, yes, sugar - nfy010cvb Lower Riskbroccoli, region 1, n/a, yes, sugar - nfy01047p Lower Riskbroccoli, region 2, n/a, yes, sugar - nfy01048n Lower Riskbroccoli, region 3, n/a, yes, sugar - nfy0104ax Lower Riskbroccoli, region 4, n/a, yes, sugar - nfy0104c0 Lower Riskbroccoli, steamed, pass 2, region 2, n/a, yes, sugar - nfy010d8y Lower Riskbroccoli, steamed, pass 2, region 4, n/a, yes, sugar - nfy010cw7 Lower Riskcollards, raw Lower Riskcranberry juice, not fortified, from concentrate, shelf stable Lower Riskcranberry juice, shelf stable, from concentrate, not fortified Lower Riskedamame, frozen, prepared Lower Riskfish, salmon, chum, dried (alaska native) Lower Riskfish, salmon, chum, raw (alaska native) Lower Riskfish, salmon, coho (silver), raw (alaska native) Lower Riskfish, salmon, king (chinook), raw (alaska native) Lower Riskfish, salmon, king, with skin, kippered, (alaska native) Lower Riskfish, salmon, red, (sockeye), canned, smoked (alaska native) Lower Riskfish, salmon, red, (sockeye), kippered (alaska native) Lower Riskfish, salmon, red, canned, bones removed (alaska native) Lower Riskfish, salmon, sockeye (red), raw (alaska native) Lower Riskfish, tuna, light, canned in water, drained solids Lower RiskGinger Lower Riskginger root, raw Lower Riskginger, japanese (myoga), raw Lower RiskGreen soybean Lower Riskgreen tea beverage Lower RiskJapanese ginger (myoga) Lower Riskkale - nfy1212cz Lower Riskkale - nfy1212eu Lower Riskkale - nfy1214re Lower Riskkale - nfy1214s3 Lower Riskkale, frozen, cooked, boiled, drained, without salt 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 Risksteelhead trout, boiled, canned (alaska native) Lower Risksteelhead trout, dried, flesh (shoshone bannock) Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani (ca2,nc) - nfy120opk Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani (fl,mo) - nfy120oq7 Lower Risksugars, yogurt, greek, strawberry, non-fat, chobani (in,ny) - nfy120ooy Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total (ca1,ok) - nfy120oqw Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total (ca2,co) - nfy120os5 Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total (fl,ct) - nfy120pab Lower Risksugars, yogurt, greek, strawberry, non-fat, fage total (ny,nc) - nfy120orj Lower Risktofu (kinu) Lower Risktofu, boiled 3 minutes Lower Risktofu, boiled 5 minutes Lower Risktofu, raw (nigari) Lower Risktuna, chunk light, canned in water, drained solids 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 RiskFermented soybean (Natto) 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 RiskStrawberry Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos (ca2,nc) - nfy120ono Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos (fl,mo) - nfy120oob Medium Risksugars, yogurt, greek, strawberry, non-fat, dannon oikos (in,ny) - nfy120omv 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 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 Risktofu, dried-frozen (koyadofu) Higher Risktrout, rainbow, raw Higher RiskTuna Higher Risktuna (bonito), raw Higher Risktuna, canned, 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: 2026-08-05