Almonds

Almonds are an excellent choice for people with gout because they are naturally low in purines, the compounds that break down into uric acid. Including them in your diet may help lower gout flare risk compared with high-purine foods like red meat or shellfish. Their healthy monounsaturated fats, fiber, and plant-based protein also support weight management, which is important since excess weight is a major risk factor for gout.

A typical serving is about 1 ounce (roughly 23 almonds), providing around 160–170 calories. Because they are calorie-dense, portion control is key—mindful snacking helps avoid unintended weight gain. Almonds are versatile: enjoy them raw, roasted, or as almond butter, and pair them with low-purine fruits or vegetables for a satisfying snack.

While almonds are generally safe, they should be part of a balanced diet rather than eaten in large quantities. If you have kidney issues related to gout, consult your healthcare provider about oxalate and mineral intake, as almonds contain moderate oxalates. Overall, almonds are a smart, gout-friendly alternative to processed snacks high in sugar or refined carbs, which can indirectly worsen uric acid levels.