Gout and Fish

Fish is widely recognised for its nutritional value, offering high-quality protein and essential omega-3 fatty acids. But for those managing gout, the type of fish you choose—and how often you eat it—can significantly affect your uric acid levels.

The Gout Connection

Gout occurs when uric acid builds up in the bloodstream and forms sharp crystals in the joints. Because uric acid is a byproduct of purine breakdown, foods high in purines can raise the risk of gout flare-ups. Fish varies considerably in purine content, making it important to know which types are safer choices.

Fish and Purine Levels: What to Watch For

Not all fish are equal when it comes to gout. Some are relatively low in purines and safe in moderation, while others are much more likely to trigger symptoms. Here’s how different fish types are typically categorised:

Low Risk

White, non-oily fish such as basa, whiting, tilapia, and flake

These fish are considered low risk for gout despite their purine levels because they are less dense in purines and typically eaten in modest portions. They also offer a lean protein source that’s easy on the body.

Moderate Risk

Oily fish such as salmon, ocean trout, and mackerel (in small amounts)
Shellfish including prawns, crab, and mussels

These seafood options have more purines than white fish and should be consumed in moderation. Oily fish provide beneficial omega-3s, which may help reduce inflammation, but portion size matters.

High Risk

Anchovies
Sardines
Herring
Mackerel (in large amounts)
Fish roe (like caviar)

These types are known for their high purine concentrations and are more likely to contribute to uric acid spikes. They’re best limited or avoided, especially during periods of active gout symptoms.

Tips for Eating Fish with Gout

Stick with white fish a few times per week as a safer protein source
Limit oily fish to 1–2 servings per week
Avoid preserved fish such as salted, smoked, or canned in oil
Prepare fish simply, using grilling, steaming, or baking instead of frying
Drink plenty of water, which helps flush excess uric acid from the body

Keeping meals balanced with vegetables, whole grains, and low-fat dairy can further support uric acid control.

Support for Gout Management with Uricah

If you’re working to reduce uric acid levels naturally, Uricah offers an easy way to support your daily efforts. This dietary supplement combines 14 natural ingredients, including herbs and plant-based compounds traditionally used to promote joint comfort and uric acid balance. Formulated with everyday use in mind, Uricah fits well into a lifestyle that prioritises smart food choices and long-term wellness.