Gout is a common type of arthritis that develops when uric acid builds up in the body, forming sharp crystals in the joints. These crystals cause inflammation, pain, redness, and swelling — most often in the big toe.

A gout flare-up (or attack) happens when uric acid levels suddenly rise or when existing crystals trigger inflammation. Flares can last from a few days to two weeks and often alternate with symptom-free periods. Understanding your triggers can help you reduce flare frequency and prevent future attacks.

Food Triggers for Gout

Certain foods are known to raise uric acid levels because they contain purines, substances that break down into uric acid in the body. When uric acid isn’t flushed out efficiently, it forms crystals that trigger gout symptoms.

High-Purine Meat and Seafood

Some animal-based foods are especially rich in purines and can cause uric acid levels to spike. These include:

  • Red meats (beef, lamb, pork)

  • Organ meats (liver, kidney, heart)

  • Shellfish (shrimp, lobster, crab)

  • Anchovies and sardines

Not all purine-rich foods are harmful, though. Vegetables like peas, lentils, spinach, and mushrooms contain purines but do not appear to increase gout risk when eaten in moderation.

Alcohol

Alcohol, particularly beer, wine, and liquor, is a well-documented gout trigger. Alcohol not only increases uric acid production but also slows its removal from the body.

A study found that men who drank up to two drinks in 24 hours had a 36% higher risk of gout flares compared to those who abstained. Even moderate drinking can raise uric acid levels, so limiting alcohol intake can significantly reduce gout attacks.

Sugary Drinks and High-Fructose Foods

Fructose — a natural sugar found in fruit and sweetened beverages — increases uric acid levels. Drinks like soda, fruit juices, and energy drinks can trigger gout flares.

Processed foods like candies, cookies, and pastries also contribute to higher uric acid levels. Reducing or avoiding sugary items can help prevent gout attacks.

Other Common Gout Triggers

Gout is influenced by more than just diet. Health conditions, lifestyle factors, and certain medications can all play a role in causing flare-ups.

Cardiovascular and Kidney Disease

Heart disease and kidney disease both increase the risk of gout.

  • Heart disease affects blood flow and raises uric acid levels.

  • Kidney disease reduces the body’s ability to filter out uric acid, leading to buildup in the blood.

Dehydration

When you’re dehydrated, your body produces less urine — which means less uric acid gets excreted. Staying hydrated helps maintain proper uric acid balance. Aim for 6–8 glasses of water daily, and increase intake during exercise or hot weather.

Fasting or Rapid Weight Loss

Losing weight too quickly can cause a temporary surge in uric acid levels. It’s safer to lose weight gradually through balanced nutrition and light exercise.

High Body Weight

Being overweight or obese increases uric acid production and decreases elimination. Losing excess weight can significantly lower gout risk and improve overall joint health.

Medications That Can Trigger Gout

Certain medications can increase uric acid levels or interfere with its removal. These include:

  • Low-dose aspirin (even small doses can nearly double gout risk)

  • Diuretics (water pills) used for high blood pressure or heart conditions

  • Organ transplant drugs that affect kidney function

You should never stop taking prescribed medication without consulting your healthcare provider. Instead, discuss your gout history so your provider can help balance treatments safely.

Stress and Temperature Changes

Emotional or physical stress can sometimes trigger gout flares by altering hormone and metabolic balance. Managing stress through relaxation techniques, sleep, and mindfulness may reduce attacks.

Environmental factors such as hot weather can also increase dehydration, which raises uric acid levels. Staying well-hydrated is especially important in high temperatures.

How To Track and Prevent Gout Flares

Gout triggers vary between individuals. Keeping a gout journal can help you identify patterns — such as specific foods, stress, or weather changes — that lead to flare-ups.

Practical steps to reduce future gout attacks include:

  • Applying ice and elevating joints during a flare

  • Avoiding high-purine foods like red meat and organ meats

  • Eating fruits, vegetables, and whole grains regularly

  • Reducing saturated fats and added sugars

  • Losing weight gradually if overweight

  • Choosing low-fat dairy products for protein

  • Taking prescribed gout medication consistently

Frequently Asked Questions

What is the most common gout trigger?
The primary cause is high uric acid levels, often linked to a diet rich in purines. Avoid or limit red meat, seafood, alcohol, and sugary drinks to prevent attacks.

Can injuries trigger gout?
Yes. An injury can cause inflammation in joints, which may activate uric acid crystals and trigger pain in affected areas.

What’s the fastest way to relieve a gout flare-up?
Take NSAIDs (nonsteroidal anti-inflammatory drugs) as prescribed, rest the affected joint, and apply ice. Drinking extra water can help flush uric acid from your system.

A Quick Review

Gout flare-ups happen when uric acid levels rise and form sharp crystals in your joints. Triggers include high-purine foods, alcohol, sugary drinks, dehydration, and certain medications.

Managing gout involves diet changes, hydration, stress control, and proper medical care. Tracking your personal triggers is one of the most effective ways to prevent future attacks and maintain joint health.