Gout and Seafood

Seafood is often celebrated for its nutritional benefits, from high-quality protein to heart-healthy omega-3 fatty acids. But for people living with gout, seafood also comes with some warnings. Certain types are high in purines, the natural compounds that break down into uric acid—a key trigger for gout flare-ups.

Knowing which seafood is safe, which to limit, and which to avoid can make a real difference in how you manage gout through everyday choices.

How Seafood Affects Gout

Gout develops when uric acid builds up in the bloodstream, leading to the formation of painful crystals in joints. Since uric acid is produced when purines are broken down, high-purine seafood can contribute to this process. But not all seafood is equally risky.

Seafood Categories by Uric Acid Risk

Here’s a practical breakdown of seafood by how they typically affect uric acid levels:

Low Risk

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

Despite having some purine content, white fish are considered low risk for gout. They are often lower in fat, less dense in purines, and easier to portion appropriately. Their benefits as a lean protein source outweigh the purine risk for most people.

Moderate Risk

Oily fish like salmon, ocean trout, and small amounts of mackerel
Shellfish such as prawns, crab, lobster, and scallops

These types of seafood are higher in purines, but they also contain anti-inflammatory omega-3s, which may support joint health. Including them occasionally, in small portions, can be reasonable for many people with well-managed uric acid levels.

High Risk

Anchovies
Sardines
Herring
Mackerel
Fish roe and caviar

These seafood items are among the highest in purines and are known triggers for gout attacks. They should be avoided or consumed only very occasionally.

Tips for Enjoying Seafood Safely

Stick with white fish a few times per week
Limit oily fish and shellfish to once or twice weekly
Avoid preserved, dried, salted, or smoked seafood
Prepare seafood simply—grilled, steamed, or poached is ideal
Drink plenty of water to support uric acid excretion

Balancing seafood with high-fibre vegetables and low-fat dairy can further help moderate uric acid production and support joint health.

Natural Support with Uricah

For those navigating food choices and seeking natural uric acid support, Uricah offers a practical daily supplement. Formulated with 14 carefully selected ingredients that promote joint comfort and healthy uric acid metabolism, Uricah complements the lifestyle changes—like choosing the right seafood—that help you stay on track.