Diet Changes for Gout Relief

How simple dietary changes can reduce gout flare-ups and improve your health

Doctor Recommended

Two Powerful Changes:

1. Strict low-carb diet (<20g carbs/day)
2. Eliminate all seed oils completely

Together, these changes can significantly reduce gout flare-ups and improve metabolic health.

Understanding Seed Oils

The Problem With Seed Oils

Seed oils like soybean and canola oil are highly processed and promote inflammation, which can trigger gout flare-ups.

Oil Replacement Guide

Avoid These Seed Oils

  • Soybean oil
  • Canola oil (rapeseed oil)
  • Corn oil
  • Sunflower oil
  • Safflower oil
  • Cottonseed oil
  • Grapeseed oil
  • Vegetable oil blends

Healthy Alternatives

  • Butter (preferably grass-fed)
  • Ghee (clarified butter)
  • Lard (from pastured pigs)
  • Tallow (beef fat)
  • Extra virgin olive oil
  • Avocado oil
  • Coconut oil
  • Macadamia nut oil

Cooking Tips

  • High heat cooking: Use ghee, lard, tallow, or coconut oil
  • Medium heat: Use butter or avocado oil
  • No heat: Use extra virgin olive oil for dressings and drizzling
  • Check labels: Many restaurant foods and packaged goods contain seed oils

Strict Low-Carb Diet (<20g carbs/day)

Why 20 Grams?

Keeping carbohydrates below 20 grams per day ensures your body enters and stays in ketosis, a metabolic state that:

  • Dramatically reduces insulin resistance
  • Lowers uric acid levels more effectively. High levels lead to Gout.
  • Promotes fat burning for energy
  • Reduces inflammation throughout the body
  • Helps control hunger and cravings

Daily Carb Budget

Your carb intake 0/20g

Track net carbs (total carbs minus fiber). Focus on getting carbs from non-starchy vegetables.

What < 20g Looks Like

  • 2 cups leafy greens (about 2g net carbs)
  • 1 medium zucchini (3g net carbs)
  • 1 oz cheese (0-1g net carbs)
  • 2 large eggs (1g net carbs)
  • 3 slices bacon (0g net carbs)

Foods to Avoid on <20g Carbs

  • Grains: Bread, pasta, rice, cereals
  • Sugars: Candy, soda, desserts
  • Starchy vegetables: Potatoes, corn, peas
  • Most fruits: Except small portions of berries
  • Processed foods: Often contain hidden carbs

Eat meats, eggs, healthy fats, and non-starchy vegetables like leafy greens, caluiflower, and broccoli, while avoiding grains, sugars, starchy veggies, and most fruits to stay under 20g of carbs.

How These Changes Help With Gout

Reduces Uric Acid

Low-carb diets (<20g) help reduce insulin resistance, which directly lowers uric acid levels in your blood - the main cause of gout pain.

Decreases Inflammation

Seed oils are high in inflammatory omega-6 fats. Eliminating them while using healthy fats helps prevent gout flare-ups.

Supports Weight Loss

This combination naturally helps with weight management, which reduces stress on joints and improves metabolic health.

Improves Heart Health

These changes improve your cholesterol profile (better triglycerides and HDL) and reduce cardiovascular risks.