There is no research to suggest that nuts cause gout.

For people living with gout, making long-term healthy lifestyle modifications can help. Recommendations include maintaining a healthy body weight, drinking alcohol in moderation, drinking plenty of water, and exercising regularly. A healthy diet, lower in purines, may also be recommended.

What about purines in nuts?

Purines are a natural substance made by the body and also found in some foods. The body breaks purines down to make uric acid, which is usually processed by the kidneys and excreted in urine. A build up of uric acid (that is, an excess) in the bloodstream can cause gout.

Avoiding dietary purines completely is impossible. But some people with gout may be advised to limit their intake.

Purine-rich foods include meat (particularly red meat and offal, such as liver, kidney and heart), seafood (especially shellfish, scallops, mussels, herring, mackerel, sardines and anchovies), and foods containing yeast, such as beer (1).

Nuts in general have low levels of purines. For example, almonds contain around 31mg/100g and peanuts have 49mg/100g (2). As a comparison, beef (topside) has around 134mg/100g, salmon contains 119mg/100g, sardines have 210mg/100g, broccoli has 70mg/100g, and bananas have 3mg/100g (2).

Did you know? Foods with less than 50mg purines/100g are classed as having a ‘very low’ content of purines (2).

Studies: Dietary patterns and gout

Some research has found a Mediterranean dietary pattern (which is largely plant-based, with a high intake of wholegrain cereals, legumes, nuts, fruits and vegetables, and the liberal use of extra virgin olive oil) to be associated with lower blood levels of uric acid, suggesting a potential role in helping to prevent and manage gout (3).

Another study, which tracked more than 44,000 men over 26 years, found the DASH dietary pattern was linked with a lower risk of gout, compared with a Western style diet. The DASH diet includes a higher intake of fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains, and a lower intake of sodium, sweetened beverages, and red and processed meats (4).

Did you know? A study, amongst the Chinese population, found that higher consumption of poultry and fish/shellfish was linked with an increased risk of gout, whereas eggs, nuts, seeds and grain products were not (5).

The bottom line:

A healthy dietary pattern, along with healthy lifestyle choices, may help to prevent and manage gout. There is no research to suggest that nuts cause gout, or that they need to be limited in people living with gout. If you have gout, work closely with your GP to manage your condition. And for tailored dietary advice, including more information on purines in food, speak with an Accredited Practising Dietitian.