Can drinking soda trigger a gout attack? Gout is a painful type of arthritis caused by too much uric acid in the blood. This buildup leads to sharp crystals forming in the joints, which causes swelling, stiffness, and intense pain.

Studies show that sugar-sweetened beverages like soda, especially those with high fructose corn syrup, can raise uric acid levels and increase the risk of gout symptoms. Soda and other fructose-rich foods may also worsen insulin resistance and contribute to weight gain, which is linked to gout.

This article explains if soda is bad for gout and offers simple ways to choose drinks that support a gout-friendly diet.

Gout doesn’t just show up without warning. What you eat and drink plays a significant role in how often you have gout flare-ups and how severe they are. Drinks high in sugar, like soda, can raise the risk of gout by changing the way your body handles uric acid.

Gout occurs when too much uric acid builds up in the blood. This excess forms sharp crystals that collect in the joints, often in the big toe, leading to swelling, stiffness, and pain.

Certain foods and drinks can increase uric acid production and worsen symptoms. Diets high in purine-rich foods like red meat and shellfish and frequent alcohol intake have been shown to elevate risk. Beverages such as sugar-sweetened soft drinks, other fruit juices, and alcoholic beverages can contribute to free fructose consumption and elevated plasma triglyceride levels, which are linked to gout attacks. A well-structured gout diet that limits these triggers and includes regular efforts to assess dietary intake can help reduce symptoms and support long-term management.

Uric acid is a natural waste product made when the body breaks down purines. Typically, the kidneys remove it through urine. However, if too much uric acid is produced or not enough is excreted, it builds up in the blood and leads to gout.

Soft drinks containing high fructose corn syrup are known to raise uric acid levels and may play a role in potentiating uric acid production. Studies using validated food frequency questionnaires indicate that higher fructose intake contributes to increased serum uric acid levels and may be associated with incident gout. Keeping dietary intake of fructose and purines low can help maintain healthier uric acid levels and reduce the likelihood of flare-ups.

Soda might seem harmless, but for people with gout, it can make symptoms worse. Most sodas are loaded with added sugars that can raise uric acid levels and make flare-ups more likely.

Soda can raise uric acid levels, especially because many soft drinks contain high fructose corn syrup—a type of sugar known to increase uric acid production in the liver and potentially worsen gout pain.

When the body processes fructose, it uses energy and produces byproducts that stimulate uric acid formation. This process has been documented in studies using semiquantitative food frequency questionnaires and nutrient intakes, which show that higher fructose intake raises serum uric acid concentrations and increases the risk of incident gout.

The risk is even greater with cumulative average intakes of sugar-sweetened beverages and high energy intake, particularly among individuals with impaired glucose tolerance or a high body mass index.

Sugar-sweetened beverages are associated with higher uric acid levels, which may increase the risk of gout flare-ups. One reason is that high fructose consumption can raise serum insulin levels, which reduces the kidneys' ability to flush out uric acid, making flare-ups more likely.

This connection is supported by research from Harvard Medical School, which used repeated dietary assessments and food frequency questionnaires. The study found that men who consumed two or more sugar-sweetened soft drinks daily had a significantly higher risk of developing gout.

Additional evidence shows that free fructose intake from soft drinks and other fruit juices is linked to more frequent gout attacks. Over time, excess sugar may also contribute to in vivo insulin resistance, which could further worsen gout symptoms.

Diet soda may be a better option than regular soda since it contains no fructose, which is known to raise uric acid levels. However, it is not entirely without risk. Some studies suggest that artificial sweeteners used in diet soft drinks could influence insulin sensitivity, which may indirectly affect gout risk.

Compared to sugar-sweetened drinks, diet soft drinks are less likely to raise uric acid levels, but they should still be consumed in moderation as part of a balanced gout diet. Choosing gout-friendly beverages like water, low-fat dairy, or unsweetened fruit juices with controlled food intake may offer better long-term support.

To help manage uric acid levels and improve insulin resistance, monitoring overall nutrient intakes and assessing dietary patterns using tools like a food frequency questionnaire is essential.

Avoiding soda doesn’t mean you’re stuck with plain water. Several healthier beverage options can support hydration and reduce the risk of gout symptoms by lowering total fructose intake and managing dietary consumption.

Choosing the right drinks can help manage gout and support healthy uric acid levels. These options are commonly recommended for individuals looking to reduce gout risk:

• Staying hydrated with water may help the body regulate uric acid levels more efficiently and support kidney function

• Herbal teas without added sugar offer a warm, soothing option without contributing to free fructose consumption

• Unsweetened iced teas provide a refreshing, low-sugar alternative to soft drinks

• Low-fat dairy drinks may help lower serum uric acid levels and support better nutrient intakes

• Small amounts of vitamin C-rich juices can be consumed carefully, keeping in mind the potential impact of other fruit juices on total carbohydrate intake

• Beverages low in sugar and free from high fructose corn syrup help limit dietary triggers associated with incident gout increasing intake

• Alcohol-free options are especially important, as excessive alcohol intake is known to elevate uric acid levels and impair insulin sensitivity

Reducing your intake of sugar-sweetened soft drinks can positively impact uric acid levels and insulin response. Here are practical steps you can take:

• Replace soda with sparkling water, unsweetened iced tea, or fruit-infused water to lower total fructose intake

• Gradually reduce the number of soft drinks consumed each week to ease the transition

• Read nutrition labels to avoid hidden sugars in fruit juices and other high-fructose beverages

• Keep a food diary or use validated food frequency questionnaires to monitor food intake assessed over time

• Select beverages that contain no added sugar and help minimize simultaneously included energy intake

Effective gout management requires more than removing soda from your diet. Consistent, informed choices around food intake, physical activity, and hydration support long-term success.

Following a structured dietary plan can reduce the frequency and severity of gout flare-ups. Focus on these habits to improve outcomes:

• Limit purine-rich foods such as red meat, organ meats, and seafood

• Avoid sugar-sweetened drinks and high-fructose or high-fat dairy products that may increase uric acid production

• Prioritize whole foods, including fruits, vegetables, and whole grains, to improve overall dietary consumption

• Choose lean protein sources like tofu or poultry to balance protein intake without excess purines

• Include low-fat dairy products, which may lower serum uric acid levels and improve food intake measurements

• Stay well-hydrated to support uric acid excretion and maintain metabolic balance

• Reduce total fructose intake and monitor total carbohydrate intake to avoid spikes in uric acid

• Use validated food frequency questionnaires to assess dietary patterns and make necessary adjustments

• Aim for a balanced intake of dietary protein and reduced dietary fat intake to support long-term metabolic control

Lifestyle adjustments can improve uric acid levels and reduce the likelihood of gout flare-ups, especially when paired with smart dietary choices:

• Maintain a healthy body mass index through regular physical activity

• Limit alcohol intake, particularly beer and sugary cocktails, which are linked to gout risk

• Cut back on sugar-sweetened beverages and manage free fructose consumption to support insulin sensitivity induced by dietary factors

• Drink plenty of water daily to aid in uric acid elimination

• Improve insulin sensitivity with consistent exercise and meals that avoid excessive total carbohydrate intake

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Soda and other sugar-sweetened drinks can raise uric acid levels and increase the risk of gout attacks, especially when consumed regularly. This risk becomes greater with drinks that contain high fructose corn syrup or contribute to excess fructose intake, both of which are linked to elevated serum uric acid and more frequent gout symptoms.

Choosing water, low-fat dairy, or unsweetened beverages instead of soft drinks can help manage gout and support healthy uric acid levels. Reducing sugary drink consumption and lowering total fructose intake may decrease the likelihood of gout flare-ups over time.

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.

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2. Caliceti, C., Calabria, D., Roda, A., & Cicero, A. F. G. (2017). Fructose Intake, Serum Uric Acid, and Cardiometabolic Disorders: A Critical Review. Nutrients, 9(4), 395. https://doi.org/10.3390/nu9040395

3. Underwood M. (2008). Sugary drinks, fruit, and increased risk of gout. BMJ (Clinical research ed.), 336(7639), 285–286. https://doi.org/10.1136/bmj.39479.667731.80