Purine-Rich Foods

Purine-Rich Foods

PURINE-RICH FOODS: WHAT TO KNOW

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⚗️ 1. What Are Purines?

Purines are natural chemical compounds found in certain foods and also produced by the body.
When broken down, purines convert into uric acid. Normally, uric acid dissolves in the blood and exits through urine.

However — when too much uric acid builds up or the kidneys can’t remove it efficiently, crystals form in the joints, causing inflammation and pain known as gout.

So, the goal is to limit high-purine foods to keep uric acid under control.

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🚫 2. High-Purine Foods (to Avoid or Strictly Limit)

These foods contain 150–800 mg of purines per 100 g, and they sharply increase uric acid levels.

🥩 A. Organ Meats

• Liver (beef, chicken, pork)

• Kidney

• Heart

• Sweetbreads

• Brain

⚠️ These are the highest-purine foods — even small portions can trigger gout attacks.

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🐟 B. Certain Fish and Seafood

• Anchovies

• Sardines

• Mackerel

• Herring

• Trout

• Tuna (especially canned)

• Scallops

• Mussels

• Crab, lobster, shrimp (limit portions)

🐠 Fatty fish and shellfish are among the top sources of purines.

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🍖 C. Red and Processed Meats

• Beef

• Pork

• Lamb

• Bacon

• Sausages, hot dogs, deli meats

• Game meats (venison, duck, goose)

🩸 These meats are rich in purines and saturated fats that worsen inflammation.

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🍺 D. Alcoholic Beverages

• Beer (including non-alcoholic beer)

• Spirits (vodka, rum, whiskey)

• Excessive wine

🍻 Alcohol increases purine metabolism and reduces uric acid excretion.

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🍬 E. High-Fructose Foods and Drinks

• Soft drinks and sodas with high-fructose corn syrup

• Candy, cakes, pastries

• Processed fruit juices

• Sweetened cereals

🍭 Fructose boosts purine breakdown, increasing uric acid production.

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🧈 F. Fatty and Fried Foods

• Deep-fried fast food

• Creamy sauces and gravies

• Butter-heavy meals

• Processed junk foods

🍟 These worsen inflammation and can trigger gout attacks indirectly.

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⚖️ 3. Moderate-Purine Foods (Eat Occasionally)

These foods have 50–150 mg purines per 100 g — safe in moderation, especially if uric acid is under control.

• Chicken and turkey (skinless)

• Duck (small portions)

• Oats and oatmeal

• Asparagus

• Cauliflower

• Spinach

• Peas, beans, lentils, chickpeas

• Mushrooms

🟡 Plant purines are less harmful than animal purines, but don’t overconsume.

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✅ 4. Low-Purine Foods (Gout-Friendly Choices)

These contain less than 50 mg of purines per 100 g and can be eaten freely.

🥦 Vegetables

• Broccoli, cabbage, carrots, zucchini, lettuce, cucumbers, tomatoes

🍎 Fruits

• Cherries 🍒 (help lower uric acid)

• Apples, berries, oranges, papaya, bananas

🥛 Low-Fat Dairy

• Skim milk, low-fat yogurt, cheese

🥚 Proteins

• Eggs

• Tofu and soy products (moderate portions)

• Nuts and seeds

🍞 Whole Grains

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

🫒 Healthy Fats

• Olive oil, avocado, nuts

💧 Beverages

• Water (8–12 glasses per day)

• Coffee and green tea

• Unsweetened cherry juice

💚 These foods help your body flush out uric acid naturally.

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💡 5. Tips to Manage Uric Acid Levels

1. 💧 Drink plenty of water daily (2–3 liters).

2. 🚶 Maintain a healthy weight — obesity raises uric acid.

3. 🚫 Avoid crash diets or fasting (causes temporary uric acid spikes).

4. 🍽 Eat smaller, frequent meals to stabilize metabolism.

5. 🍒 Include cherries or cherry juice regularly — proven to lower gout flare risk.

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🩺 6. Summary Table: Purine Levels in Foods

Category	Food Examples	Purine Level
Very High	Organ meats, sardines, anchovies, mackerel, gravy	400–800 mg/100g
High	Beef, pork, lamb, shellfish	150–400 mg/100g
Moderate	Chicken, beans, lentils, spinach, asparagus	50–150 mg/100g
Low	Most fruits, vegetables, dairy, eggs, nuts	<50 mg/100g

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