Avoid High-Purine foods

Avoid High-Purine foods

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🧠 Understanding Purines and Gout

Purines are natural substances found in certain foods. When your body breaks them down, they produce uric acid.

Normally, uric acid is filtered by the kidneys, but if it builds up, it can form sharp crystals in the joints — causing inflammation, swelling, and intense pain known as gout.

So, the best prevention is to limit or avoid foods high in purines.

🚫 FOODS HIGH IN PURINES (Avoid or Strictly Limit)

These foods have more than 150–800 mg of purines per 100 g and can raise uric acid levels quickly:

🥩 1. Organ Meats (Very High Purine)

Liver (beef, chicken, pork)

Kidneys

Sweetbreads

Heart

Brain

⚠️ These are the worst gout triggers — even a small amount can cause a flare-up.

🐟 2. Certain Fish and Seafood

Anchovies

Sardines

Mackerel

Herring

Tuna (especially canned)

Trout

Haddock

Mussels

Scallops

Crab, lobster, and shrimp (limit to small, occasional portions)

🐠 Choose low-purine seafood instead — salmon, flounder, or cod are better choices.

🍖 3. Red and Processed Meats

Beef

Pork

Lamb

Bacon

Deli meats, sausages, hot dogs

Game meats (venison, duck, rabbit)

🩸 High in purines and saturated fats — both contribute to inflammation and uric acid buildup.

🍺 4. Alcohol (Especially Beer)

Beer (regular or non-alcoholic)

Liquor (whiskey, rum, gin, vodka)

Wine (limit intake)

🍷 Alcohol dehydrates the body and interferes with uric acid removal — especially beer, which contains guanosine, a purine compound.

🍰 5. Sugary Foods & Drinks

Soft drinks with high-fructose corn syrup

Sweetened fruit juices

Candy, pastries, cakes

Processed breakfast cereals

🍬 Fructose increases uric acid production and should be minimized.

🍗 6. Fatty & Fried Foods

Deep-fried dishes (fried chicken, fries, onion rings)

Creamy sauces, gravies, and butter-heavy meals

Fast foods and processed snacks

🍟 These foods cause inflammation and can trigger gout flare-ups.

⚖️ FOODS MODERATE IN PURINES (Eat Occasionally)

These foods have 50–150 mg of purines per 100 g — safe in small portions:

Chicken, turkey

Duck

Oatmeal and oat bran

Mushrooms

Spinach

Asparagus

Peas, lentils, beans (in moderation)

🌿 Plant-based purines are less likely to trigger gout, but balance is key.

✅ LOW-PURINE FOODS (Best Choices for Gout)

These foods have less than 50 mg of purines per 100 g — safe and even beneficial:

🥦 Vegetables & Fruits:

Most vegetables (broccoli, carrots, kale, bell peppers)

Fruits like cherries, berries, apples, oranges, papaya, and bananas

🍞 Grains:

Brown rice, quinoa, oats, and whole-grain bread

🥛 Dairy:

Low-fat milk, yogurt, and cheese

🥚 Proteins:

Eggs, tofu, and nuts

💧 Drinks:

Water (2–3 liters daily)

Coffee and green tea (may help reduce uric acid)

💡 Lifestyle Tips

✅ Stay hydrated — water helps flush uric acid.

✅ Maintain a healthy weight — obesity increases gout risk.

✅ Exercise regularly but avoid overexertion during flare-ups.

✅ Avoid crash diets and fasting (they raise uric acid).

✅ Limit alcohol and sugar intake.

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