How to Eat Fish Safely on a Gout Diet

Doctors often advise people with gout to avoid foods high in purines. Purines are naturally occurring compounds the body metabolizes into uric acid. High levels of uric acid can worsen joint swelling, stiffness, and pain.

If you have gout, you may be curious what changes you can make to your diet to reduce such flare-ups.

While diet is commonly considered a factor that affects gout, research suggests limited evidence supports this connection. Nevertheless, the American College of Rheumatolog (ACR) still recommends people with gout to limit or avoid purines in their diet.

Fish can be a helpful part of a gout diet due to the powerful anti-inflammatory effects of the omega-3 fatty acids it contains, research explains. However, certain types of fish may exacerbate gout symptoms due to their purine content.

Fish to Eat on a Gout Diet

The Gout Education Society (GES) acknowledges that diet plays a relatively small role in gout management. Lean proteins like fish are fine when consumed in moderation, which GES defines as 4 to 6 ounces (oz) per day.

According to the GES, salmon is a good protein option for people who have gout. Identifying and avoiding high-purine fish and seafood may be an easier way to plan gout-friendly meals.

Fish to Avoid on a Gout Diet

Despite conflicting information on whether diet plays a role in the successful management of gout, some types of fish and seafood are high in purines and should be avoided, based on ACR recommendations.

According to Mayo Clinic and the Arthritis Foundation, high-purine fish and seafood include:

• Anchovies
• Codfish
• Sardines
• Shellfish
• Haddock
• Herring
• Mussels
• Scallops
• Trout

How to Prepare Fish on a Gout Diet

It’s not just the type of fish you eat that’s important — how it’s prepared and cooked also matters. For instance, the GES notes that fried foods should be avoided when planning meals around gout.

Instead of breading and deep-frying fish, try grilling, roasting, or poaching fresh fillets with minimum added monounsaturated or polyunsaturated fats, like olive or canola oil. To keep your sodium intake low, season fish with herbs, spices, or fresh-squeezed citrus instead of salt or high-sodium seasoning mixes.