Limit Animal Protein Avoid or severely limit high-purine foods including organ meats such as liver. Plus, herring, anchovies and mackerel. Red meat (beef, pork, and lamb), fatty fish and seafood (tuna, shrimp, lobster and scallops) are associated with increased risk of gout. Because all animal protein contains purines, limit your intake to 4-6 ounces (113-170 grams) daily
Eat more plant-based proteins
You can increase your protein by including more vegetarian sources such as beans and legumes. This switch will also help you cut down on saturated fats, which may indirectly contribute to obesity and gout.
Limit/ avoid alcohol Alcohol interferes with the elimination of uric acid from your body. Drinkin beer, in particular, has been linked to gout attacks. If you’re having an attack, avoid alcohol. However, when you’re not having an attack, drinking one or two 5 ounce servings a day of wine is not likely to increase your risk.
Drink plenty of fluids, particularly, water Fluids can help remove uric acid from your body. Aim for 8-16, 8-ounce glasses daily.
Choose low-fat or fat-free dairy products Some studies have shown that drinking skim or low-fat milk and eating foods made with them, such as yogurt, help reduce the risk of gout. Aim for adequate dairy intake of 16-24 fluid ounces daily.
Choose complex carbohydrates Eat more whole grains and fruits and vegetables and fewer refined carbohydrates, such as white bread, cakes and candy.
Limit/ avoid sugar Too many sweets can leave you with no room for plant-based proteins and low-fat or fat-free dairy products-the foods you need to avoid gout. Sugary foods also tend to be high in calories, so they make it easier to eat more than you’re likely to burn off. Although there’s debate about whether sugar has a direct effect on uric acid levels, sweets are definitely linked to overweight and obesity.