Leena Watts
Purines are chemical compounds that are found in certain foods and drinks. When broken down by the body, they produce uric acid, which can crystallize and cause health issues such as gout and kidney stones. A low-purine diet is often recommended to reduce the risk of these conditions by limiting foods and drinks with high purine content, such as organ meats, shellfish, and sugary drinks, while increasing the consumption of low-purine foods like fruits, vegetables, grains, and coffee.
How to reduce purines in the diet
| Characteristics | Values |
|---|---|
| Who should follow a low-purine diet? | People with gout, kidney stones, or hyperuricemia (high levels of uric acid in the blood) |
| Foods to avoid | Organ meats, red meats, shellfish, some seafood, sweets, sugary drinks |
| Drinks to avoid | Alcohol, sugary drinks |
| Foods to include | Fruits, vegetables, grains (except oats), rice, pasta, cereals, beans, soy products, tea, coffee |
| Drinks to include | Water, black cherry juice, vitamin C juice (in moderation) |
| Other recommendations | Vary protein sources, follow the Mediterranean diet |
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What You'll Learn
Drink black cherry juice, coffee, and water
Drinking black cherry juice, coffee, and water can help reduce purines in the diet and manage gout.
Black cherry juice may help prevent gout flare-ups and manage symptoms. A 2014 study into the effects of Montmorency cherry concentrate suggests that it can reduce uric acid and inflammation. However, a 2020 study suggests that cherry concentrate does not appear to lower the amount of uric acid in the body or affect uric acid levels in urine. Black cherries are typically sweeter than tart cherries, so they may contain lower levels of antioxidants. There has not been enough research to confirm a recommended amount of black cherry juice for gout. Excessive consumption of cherries or cherry juice can cause gastrointestinal discomfort and diarrhea due to the large amounts of fructose present in cherries.
Coffee drinkers may be pleased to know that drinking coffee daily can reduce uric acid levels by slowing the breakdown of purine into uric acid and speeding up the rate of excretion.
Drinking plenty of water is also important for reducing uric acid levels. Water helps to flush uric acid out of the body and is good for kidney health. People who drink five to eight glasses of water a day are less likely to experience gout symptoms. The Arthritis Foundation suggests drinking 8–16 cups of fluids per day, with half or more being water.
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Eat fruits, vegetables, and grains
A low-purine diet is often recommended for people with gout, kidney stones, or similar conditions. Purines are compounds that the body produces naturally, but they can also be absorbed through certain foods and drinks. When the body breaks down purines, uric acid is formed, and a buildup of uric acid can lead to health complications.
Eating a diet rich in fruits, vegetables, and grains can help to reduce purines and lower uric acid levels. Most fruits, vegetables, and grains are low in purines, and they come with the added benefits of essential vitamins, minerals, and fibre. Here are some specific tips for incorporating more of these foods into your diet:
Fruits
Fruits are generally low in purines, and some, like oranges and cherries, are known to reduce inflammation caused by uric acid. Include a variety of fresh, whole fruits in your diet, such as berries, citrus fruits, and melons. If you enjoy fruit juice, opt for freshly squeezed or 100% fruit juice, as packaged juices often contain added sugars and fructose, which can increase uric acid production.
Vegetables
Like fruits, most vegetables are also low in purines. Aim to include a variety of colourful vegetables in your diet, such as dark, leafy greens, bell peppers, carrots, and squash. However, it's important to note that some vegetables, such as asparagus, cauliflower, spinach, mushrooms, and green peas, are higher in purines, but they have not been shown to affect gout symptoms.
Grains
When it comes to grains, it's best to choose whole grains, such as brown rice, whole-wheat bread, and oatmeal. Whole grains are a good source of fibre and other nutrients, and they can help control blood sugar levels. Avoid refined grains, such as white bread and white rice, as these have been stripped of many of their nutrients. Also, be mindful of added high-fructose corn syrup in packaged grain products, as this can contribute to increased uric acid production.
In addition to eating more fruits, vegetables, and grains, it's important to stay well-hydrated, as water helps the kidneys flush out uric acid. Aim for eight glasses of water per day. You can also include other purine-lowering foods, such as low-fat dairy, eggs, nuts, legumes, and healthy oils, like olive oil.
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Avoid red meat, organ meat, and seafood
Purines are naturally occurring chemicals found in certain foods and drinks. When broken down by the body, purines produce uric acid as a byproduct. For people with hyperuricemia, or high levels of uric acid in their blood, a low-purine diet is often recommended to reduce the likelihood of gout and kidney stones. Gout is a form of arthritis that causes swollen and stiff joints.
Red meat, organ meat, and seafood are among the food groups that are high in purines and should therefore be avoided or limited in a low-purine diet. Red meat, including beef, lamb, and pork, contains high levels of the purines adenine and hypoxanthine, which have been linked to an increased risk of gout. Organ meats, such as liver, kidneys, and sweetbreads, also contain especially high levels of purines and can increase uric acid levels in the blood, leading to gout flare-ups.
Seafood, particularly marine fish, is another source of high purine content. The skin of fish generally has the highest purine content, and roasting fish can "lock in" purines. Therefore, it is recommended to remove the skin before cooking fish to reduce the risk of a gout attack. Certain cooking methods, such as boiling, poaching, or steaming fish in water, can also help lower the purine content.
It is important to note that while avoiding or limiting red meat, organ meat, and seafood can be beneficial for reducing purine intake, it is also crucial to maintain a balanced diet and consult a healthcare professional for personalized dietary advice.
By following a low-purine diet and making informed choices about the consumption of red meat, organ meat, and seafood, individuals can effectively reduce their purine intake and help manage conditions associated with high uric acid levels, such as gout and kidney stones.
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Limit sugary drinks and sweets
A low-purine diet is often recommended for people with hyperuricemia, which is when there are high levels of uric acid in the blood. Uric acid is a byproduct of the breakdown of purines by the body. Excess uric acid can lead to gout and kidney stones. Gout is a type of arthritis that causes sudden and severe pain attacks.
To reduce purines in your diet, it is important to limit sugary drinks and sweets. This is because standard table sugar is half fructose, which breaks down into uric acid. Any food or drink with a high sugar content can trigger gout. High fructose corn syrup is a concentrated form of fructose and is found in many packaged food products. Therefore, it is important to be cautious when choosing packaged products and to opt for whole grains to help control blood sugar levels.
Fructose consumption has been linked to hyperuricemia, gout, and similar conditions. Purines found in high-fructose corn syrup are associated with increased crystal deposits and their associated symptoms. Sweetened juices and sodas often contain concentrated fructose syrup, so it is important to be mindful of your consumption of these drinks.
In addition to limiting sugary drinks and sweets, it is also beneficial to increase your water intake. Drinking five to eight glasses of water a day can help reduce gout symptoms. This is because water aids the kidneys in flushing out uric acid through urine.
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Consume beans, soy products, and Vitamin C
Consuming beans, soy products, and vitamin C can help reduce purines in the diet. Purines are naturally occurring chemicals found in certain foods and drinks. When broken down by the body, they produce uric acid, which can lead to health issues such as gout and kidney stones if present in high levels in the blood.
Beans are a good source of plant-based protein and are a better alternative to meat, which tends to have higher purine content. Chickpeas, also known as garbanzo beans, are a low-purine option within this food group. However, it is important to consume beans in moderation, as large servings can have negative health effects.
Soy products, including soybean oil, are also a significant source of protein and edible oil. While soy contains moderate amounts of purines, it is generally considered a nutritious option for those seeking a plant-based diet. Nevertheless, it is advisable to consult a doctor before consuming large amounts of soy, as it may contain bioactive molecules that could trigger side effects such as gout.
Vitamin C, also known as ascorbic acid, is an important nutrient that acts as a powerful antioxidant. A deficiency in vitamin C can lead to increased activation of the purine nucleotide cycle, resulting in higher levels of metabolites associated with this cycle. Therefore, maintaining adequate vitamin C intake may help regulate purine levels in the body.
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Frequently asked questions
A low-purine diet is an eating plan that limits foods with high purine content. Purines are a natural substance found in some foods and drinks. When your body breaks down these chemicals, uric acid is the byproduct. A low-purine diet is often recommended for people with hyperuricemia or high levels of uric acid in their blood, which can lead to gout and kidney stones.
Foods and drinks with the highest purine content include red meats, sweets, sugary drinks, beer, and certain types of fish such as sardines and anchovies.
Most fruits and vegetables are low in purines. Enjoying a healthy plant-based diet that includes vegetables, tea, and coffee may help people with cardiometabolic conditions. Oranges and cherries are reported to reduce inflammation caused by uric acid.
People who drink five to eight glasses of water a day are less likely to experience gout symptoms. This is because your kidneys use water to excrete uric acid in your urine. It is recommended to drink 8 to 16 eight-ounce cups of liquid per day, with at least half being water.
A low-purine diet can help reduce uric acid levels in the body, which can prevent kidney stones and flare-ups of gout. It can also help prevent gout in people with hyperuricemia who haven't yet developed the disease.
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