Natural Remedies for Gout: What Actually Works

Every person with gout eventually Googles “natural remedies for gout.” So did I, probably ten times before I stopped counting. What you’ll find is a mix of things that might genuinely help, things that probably don’t, and things that are technically natural but will absolutely destroy your stomach lining if you take enough of them.

Here’s what the research actually supports, including evidence-based strategies to lower uric acid, and more importantly, where the gaps are.

Tart Cherry: The Most Overhyped Thing That’s Still Worth Taking

Let me be the person who tells you: tart cherries are probably the most researched natural option for gout, backed by cherries and gout research, and the evidence is still messier than most supplement companies imply.

The most commonly cited study, a 2012 Boston University cohort of 633 people with gout published in Arthritis & Rheumatology, found that consuming cherries was associated with about a 35% lower risk of gout flares. That’s a meaningful reduction. But read the fine print: this was a self-reported dietary survey, not a controlled trial. People who eat cherries regularly might also exercise more, drink less, or have generally healthier lifestyles. The cherry effect and the lifestyle effect are hard to separate in observational research.

The biological mechanism is plausible. Cherries contain anthocyanins, pigment compounds that appear to inhibit the NLRP3 inflammasome, the same inflammatory pathway that urate crystals activate during a gout attack. So it’s not pure folklore.

My honest take: tart cherry products are worth taking as part of a broader approach. They won’t replace medication, and they won’t rescue you mid-flare. But taken regularly, they might reduce flare frequency modestly. That’s still useful.

How I use them: I keep a bottle of tart cherry juice concentrate in the fridge and take about a tablespoon diluted in water daily. During high-risk periods, after a heavy meal or when I’ve been drinking, I might take more. Frozen tart cherries are cheaper and work fine. Extract supplements are more concentrated but I haven’t noticed a meaningful difference compared to the juice.

The sugar problem: Commercial tart cherry juices are often sweetened. Read labels. The added sugar undermines the anti-inflammatory benefit. Unsweetened concentrate or straight fruit is what you want.

Our guide to stress and gout covers another lifestyle factor that compounds with diet for flare risk.

Omega-3 Fatty Acids: The Honest Evidence

Omega-3s from fish oil have decent anti-inflammatory evidence across a range of conditions. For gout specifically, the picture is more limited.

What we know: omega-3s don’t meaningfully lower uric acid levels. A 2017 study in Annals of the Rheumatic Diseases actually found that high-dose fish oil didn’t significantly reduce serum uric acid in people with gout. That matters, if you’re taking fish oil hoping to lower your number, you probably won’t.

What we don’t know: whether omega-3s reduce gout flare frequency or severity through anti-inflammatory mechanisms, independent of uric acid. The theory is that omega-3s produce resolvins and protectins, anti-inflammatory compounds that might dampen the inflammatory response to urate crystals. The evidence in people with gout is thin. Most recommendations come from extrapolating from general arthritis or cardiovascular research.

My approach: if you eat fatty fish twice a week, you’re probably getting enough omega-3s. Salmon, mackerel, sardines, and anchovies are good sources. If you don’t eat fish, a basic fish oil supplement (1-2 grams daily) is reasonable. I wouldn’t spend extra on high-dose formulations unless your cardiologist recommends it.

One caution: high-dose fish oil (over 3 grams daily) can interact with blood thinners. If you’re on anticoagulant medication, discuss dosing with your doctor.

Turmeric and Curcumin: Good Theory, Annoying Practicalities

Turmeric is having a cultural moment. For gout, the active compound curcumin has legitimate anti-inflammatory properties backed by cell and animal studies. It works through some of the same inflammatory pathways as nonsteroidal anti-inflammatory drugs (NSAIDs), blocking NF-κB activation and reducing cytokine production.

The problem is bioavailability. Curcumin is poorly absorbed. Most of what you swallow in a curry or even a supplement passes through without being taken up. This is why every curcumin supplement brand adds black pepper extract (piperine) or formulates with fats or phospholipids to improve absorption. Read the label, if a curcumin supplement doesn’t say something about bioavailability, it’s probably not worth much.

Clinical evidence in humans specifically for gout is sparse. Studies exist for osteoarthritis and general inflammation, but I haven’t seen a well-designed trial showing curcumin reduces gout flares. That’s not the same as saying it doesn’t work, just that nobody has proven it yet in this specific population.

My experience: I take curcumin occasionally during high-risk periods, not daily. I use it more for the general anti-inflammatory benefit than any gout-specific claim. If you take it, combine it with food containing fat for better absorption.

One thing worth knowing: high-dose curcumin may increase bleeding risk, particularly if you take blood thinners or NSAIDs. This combination isn’t one I feel comfortable with at higher doses.

The Supplements That Are Probably Not Doing Much

Devil’s Claw: Traditional use in South Africa for arthritis and pain. The evidence is thin, a few small trials in osteoarthritis patients showing modest pain reduction. For gout specifically, there’s essentially nothing. I haven’t found a compelling reason to take it.

Bromelain: An enzyme from pineapple stems with anti-inflammatory properties in test tube studies. Some people use it for sinus inflammation or sports injuries. Gout-specific evidence? None that I’ve seen. Not on my list.

MSM (Methylsulfonylmethane): A sulfur compound sold for joint health. The evidence is mixed even for osteoarthritis, and I’ve found nothing for gout. Generally safe, but also generally useless for gout specifically.

Apple cider vinegar: You will see this everywhere online. There is zero clinical evidence that apple cider vinegar treats gout or lowers uric acid. It’s fine as a salad dressing. That’s it. Don’t replace your medication with it.

The Dietary Changes That Actually Matter

Most natural remedy articles treat diet as a long list of good and bad foods. That’s partly right but misses the point.

Here’s what actually moves the needle:

Cutting fructose, especially from sweetened beverages. High-fructose corn syrup is metabolized directly into purines, which then raise uric acid. This is one of the clearest dietary mechanisms we understand. A 2024 Chinese nutrition guideline for hyperuricemia (high uric acid levels) specifically targets fructose reduction. Sugary drinks, condiments, breakfast cereals, and processed snacks are the main sources. This is simpler to address than most people think—you stop buying the drinks, and you’ve already done the most important thing.

Reducing alcohol, especially beer. Beer is uniquely bad for gout. It contains actual purines from yeast AND alcohol, which impairs kidney uric acid excretion AND causes dehydration. Spirits are less problematic than beer but still not benign. Wine is the least harmful alcoholic option, though during active flares I’d skip it entirely. This is the change with the most consistent evidence for uric acid reduction.

Eating more low-fat dairy. The evidence from the New England Journal of Medicine 2004 study is solid—milk proteins (casein and orotic acid) appear to actively increase uric acid excretion. Low-fat milk, yogurt, and kefir are genuinely useful. Not dramatic, but part of a dietary direction.

Stopping worrying about vegetable purines. Spinach, asparagus, and mushrooms are fine. Many common gout myths have been thoroughly debunked. Vegetables provide fiber, antioxidants, and micronutrients that actually support the body’s inflammatory regulation. Nightshade vegetables and gout are another common misconception.

The Hydration Point Nobody Follows

Every article tells you to drink 8-10 glasses of water daily. Every article is right. And almost nobody does it consistently.

Dehydration concentrates urine, reduces uric acid excretion, and increases the risk of both gout flares and kidney stones—which are already more common in people with gout. This is the lowest-effort, highest-consistency change you can make, and I still struggle with it.

What actually works: keeping a water bottle visible at my desk and making a rule that I refill it every time I get up to use the bathroom. That’s it. No complicated system. Just making water more accessible than the alternative.

The One Thing Natural Remedies Cannot Do

I want to be direct about this because it’s the most common mistake people with gout make.

Natural remedies cannot replace urate-lowering therapy when you need it. If your uric acid is consistently above 8 mg/dL, if you’ve had multiple flares per year, if you have visible tophi, or if you’ve had kidney involvement—dietary supplements and lifestyle changes, however helpful, will not bring your uric acid to target on their own.

The progression of uncontrolled gout is real: more frequent flares, joint damage, bone erosion, tophi formation, and kidney damage. These outcomes are not hypothetical. I’ve seen them in patients who preferred to manage everything with cherries and turmeric because they didn’t want to take “chemicals.”

Allopurinol is cheap, well-studied, and remarkably safe when monitored. Febuxostat works. Colchicine prevents flares during the urate-lowering initiation period. These medications exist for a reason. Use them when you need them. Complement them with natural approaches when you can. But don’t substitute one for the other if your disease actually requires pharmacotherapy.

What to Discuss With Your Doctor

Before starting supplements, have an honest conversation:

• Tell your doctor what you’re taking. Some supplements interact with medications.
• Ask about testing—vitamin D levels, for example, are worth checking.
• Discuss realistic expectations. Supplements support; they don’t replace.
• Check supplement quality. Third-party testing (NSF, USP, ConsumerLab) matters for things like fish oil and curcumin.

Frequently Asked Questions

What natural approaches help manage gout?

Evidence-based natural strategies include tart cherry juice, vitamin C supplementation, adequate hydration, weight management, and dietary modifications. These complement but do not replace medical treatment. Be sure to discuss supplements with your doctor.

Does cherry extract really work for gout?

Tart cherries and cherry extracts have anti-inflammatory properties and may reduce attack frequency. Studies show modest benefits, particularly for patients with frequent flares. Cherries are safe and can be part of a comprehensive gout management plan.

How much water should I drink to help prevent gout attacks?

Aim for at least 8-10 glasses of water daily, more during hot weather or exercise. Adequate hydration helps kidneys flush uric acid efficiently. Some patients benefit from 12-16 glasses daily, but discuss fluid intake with your doctor if you have kidney or heart conditions.

Are there herbs that help gout?

Some herbs like turmeric, ginger, and devil’s claw have anti-inflammatory properties and may provide supportive relief. However, evidence is limited and quality varies. Avoid use herbs to replace proven gout medications, and check for interactions with your current treatments.

Reviewed by the GoutSavvy Editorial Team