Gout is a painful form of arthritis caused by excess uric acid in the blood, leading to uric acid crystals forming in the joints. This common inflammatory disease often affects one or more joints, causing sudden gout attacks with redness, swelling, and severe pain.

High uric acid levels result from the body breaking down purine-rich foods, making diet a key factor in managing gout symptoms. Certain foods, like red meat and organ meats, are high in purines and can raise uric acid levels, triggering flare-ups. A low-purine diet may help manage uric acid levels and reduce the risk of gout flares.

Pork is a rich source of protein, essential vitamins, and minerals, but it also contains purines, natural substances that the body breaks down into uric acid. The purine content in pork varies depending on the cut, with fatty cuts and organ meats containing higher amounts.

Consuming excessive or frequent amounts of high-purine foods can raise uric acid levels, increasing the risk of gout flares. While lean cuts of pork have lower purine levels, they can still contribute to gout symptoms, especially when paired with other purine-rich foods.

Different meats have varying purine levels, which can impact uric acid production and gout symptoms. Red meats like beef and lamb tend to have higher purine content, while poultry and fish can range from moderate to high levels. Below is a comparison of purine levels in different meats:

Eating pork can contribute to increased uric acid levels, which may trigger gout attacks in those sensitive to purine-rich foods. The body breaks down purines from pork into uric acid, and excessive intake can lead to uric acid crystals forming in the joints. This process can cause worsened gout symptoms, including swelling and severe pain.

High-fat creamy sauces and sugary foods commonly paired with pork can further increase the risk of flare-ups. Choosing lean cuts and controlling portion sizes may allow individuals with gout to include pork in a balanced diet.

Studies on pork consumption and gout suggest that high-purine foods, including pork, can raise uric acid levels and increase the risk of gout flares. Research indicates that frequent consumption of red meats, including pork, is linked to higher uric acid production and an increased risk of developing gout.

Some studies also highlight that consuming excessive saturated fat and high fructose corn syrup, often found in processed pork products, can worsen inflammation and contribute to gout symptoms. Following an appropriate diet with low-purine foods and lean protein sources may support healthy uric acid levels and reduce the likelihood of flare-ups.

Managing gout through diet involves limiting high-purine foods while maintaining balanced nutrition. Pork, especially fatty cuts and organ meats, can raise uric acid levels and increase the risk of gout flares. However, lean cuts of pork can be consumed in moderation alongside low-purine foods to help prevent flare-ups.

• Choose lean cuts – Opt for pork loin, tenderloin, or sirloin instead of fatty cuts.

• Limit portion sizes – Keep servings small (3–4 ounces) to avoid excessive purine intake.

• Avoid processed pork – Bacon, sausage, and cured meats often contain high sodium, saturated fat, and additives that can worsen inflammation.

• Balance with low-purine foods – Pair pork with whole grains, vegetables, and low-fat dairy to minimize purine intake.

• Cook without high-fat sauces – Avoid high-fat creamy sauces and opt for grilling, baking, or steaming instead.

• Monitor gout symptoms – Reduce or eliminate pork if it leads to worsened gout symptoms.

Low-purine protein sources can help gout sufferers maintain a healthy diet while reducing the risk of flare-ups. Plant-based proteins and lean animal proteins tend to have lower purine levels, making them safer options.

Low-Purine Protein Sources

• Low-fat dairy (milk, yogurt, cheese)

• Eggs

• Tofu and tempeh

• Nuts and seeds

• Lentils and beans (in moderation)

• Skinless poultry

• Fish with lower purine content (such as salmon)

Benefits of Plant-Based Proteins

• Lower in purines – Helps reduce uric acid production.

• Rich in fiber – Supports digestion and overall health.

• Anti-inflammatory – Contains compounds that may help manage gout symptoms.

• Supports weight management – Helps prevent excess weight gain, a risk factor for gout.

Certain foods can trigger gout attacks, while others help lower uric acid levels and reduce inflammation. Making the right dietary choices is essential for managing symptoms and preventing flare-ups.

Staying hydrated supports kidney function, which plays a role in maintaining healthy uric acid levels. Staying hydrated also supports kidney function, which is crucial in controlling uric acid levels. Gout sufferers should aim for at least 8–12 cups of water daily and avoid sugary drinks, as they can contribute to increased uric acid levels.

Along with dietary changes, lifestyle habits are crucial in managing gout and reducing flare-ups. Regular exercise, stress management, and maintaining a healthy weight can help control uric acid levels and prevent painful gout attacks.

Staying active helps with weight management, reducing the risk of developing gout and worsening symptoms. Excess weight increases uric acid production, making gout attacks more frequent and severe. Regular exercise supports overall health and weight management, which may help lower the risk of gout flare-ups.

Low-impact activities are best for gout sufferers to avoid stress on the joints. Walking, swimming, and cycling help maintain mobility without worsening inflammation. Strength training can also be beneficial, but high-impact exercises should be avoided during a gout flare-up.

Chronic stress can worsen inflammation and increase the likelihood of gout flares. Managing stress effectively can help control uric acid levels and support overall health.

Techniques for Reducing Stress and Its Impact on Gout

• Practice relaxation techniques – Deep breathing, meditation, and yoga can help reduce tension.

• Get enough sleep – Poor sleep quality can increase inflammation and trigger gout symptoms.

• Stay physically active – Regular movement helps manage stress and improve overall well-being.

• Engage in hobbies – Activities like reading, music, or spending time in nature can help relieve stress.

• Connect with others – Support from friends, family, or gout support groups can help manage emotional stress.

Tracking symptoms and seeking proper medical care is essential for managing gout effectively. Early detection of flare-up triggers can help prevent severe gout attacks and long-term joint damage.

A symptom diary helps identify patterns and triggers, making adjusting diet and lifestyle choices more manageable. Recording foods eaten, stress levels, and physical activity can help pinpoint what worsens inflammation and increases uric acid levels.

Regular medical check-ups allow doctors to monitor uric acid levels and adjust treatment as needed. Blood tests and joint assessments help track disease progression and ensure that lifestyle and medical treatments effectively control symptoms.

Medications are often prescribed to lower uric acid levels and manage gout symptoms. Anti-inflammatory drugs help reduce pain and swelling during flare-ups, while uric acid-lowering medications prevent future attacks. However, some medications have side effects, such as digestive issues or increased risk of kidney problems, requiring careful medical supervision.

Some research suggests that cherry juice, vitamin C, and omega-3 supplements may support overall health, but more studies are needed to confirm their effects on gout management. While these methods can support overall health, they should be used alongside medical treatment for the best results.

Click here to learn more about Alerna's Uric Acid Supplements to support your joint and kidney health and overall well-being!

Pork contains purines that can raise uric acid levels, increasing the risk of gout flare-ups. While fatty cuts and processed pork products should be avoided, lean cuts can be consumed in moderation as part of a balanced, low-purine diet.

Managing gout involves making smart dietary choices, staying hydrated, maintaining a healthy weight, and following a doctor-recommended treatment plan. Choosing lean proteins, incorporating plant-based options, and tracking symptoms can help gout sufferers reduce flare-ups and improve overall health.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

1. Choi, H. K., Atkinson, K., Karlson, E. W., Willett, W., & Curhan, G. (2004). Purine-rich foods, dairy and protein intake, and the risk of gout in men. The New England journal of medicine, 350(11), 1093–1103. https://doi.org/10.1056/NEJMoa035700

2. Dalbeth, N., Merriman, T. R., & Stamp, L. K. (2016). Gout. Lancet (London, England), 388(10055), 2039–2052. https://doi.org/10.1016/S0140-6736(16)00346-9

3. Kaneko, K., Aoyagi, Y., Fukuuchi, T., Inazawa, K., & Yamaoka, N. (2014). Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biological & pharmaceutical bulletin, 37(5), 709–721. https://doi.org/10.1248/bpb.b13-00967

4. Zhang, Y., Chen, C., Choi, H., Chaisson, C., Hunter, D., Niu, J., & Neogi, T. (2012). Purine-rich foods intake and recurrent gout attacks. Annals of the rheumatic diseases, 71(9), 1448–1453. https://doi.org/10.1136/annrheumdis-2011-201215

5. Zhang, Y., Neogi, T., Chen, C., Chaisson, C., Hunter, D. J., & Choi, H. K. (2012). Cherry consumption and decreased risk of recurrent gout attacks. Arthritis and rheumatism, 64(12), 4004–4011. https://doi.org/10.1002/art.34677