Health Facts and Tips

Lower Uric Acid, Prevent Gout Naturally Using a Low Purine Diet

Gout is a painful type of arthritis that has long been linked with overindulgence in alcohol, meat, offal and seafood. Gout symptoms can be alleviated with changes in diet that restrict the intake of foods that contain purines.

Your body produces uric acid naturally when it breaks down these purines, which occur in high concentrations in certain foods, such as offal meats, anchovies, some other fish such herring, and some vegetables such as asparagus and mushrooms.

Gout causes pain, generally in the toes and feet, when high levels of uric acid in the blood cause uric acid crystals to accumulate around a joint.

Changes in the diet to lower purine intake is not a complete treatment for gout, but it can help other remedies involving drugs and exercise. Being overweight and unfit are also risk factors for gout.

Adopting a healthy diet and improved lifestyle with lower alcohol consumption and regular exercise may also help control gout.

This article provides charts of the purine content of various foods to identify the high purine foods you should avoid and low purine foods you can use as replacements. It also provides tips for general diet changes that help provide a natural remedy for gout.

Low Purine Diet Guidelines for Gout Control

Purines consumed in food account for about 50 % of the uric acid produced in the body and so restricting foods high in purines may help restrict uric acid levels. However, not all purine-containing foods have the same reaction.

It is important to note that purines occur in high levels in many vegetables, but these purines don't cause the uric acid build-up from purines in meat, especially offal such as liver. Fresh fruits and vegetables can help to reduce lactic acids and they are also beneficial to increase the alkalinity in the blood. 

The foods with highest purine levels linked to uric acid build-up are shown in the table below. Also shown are helpful guidelines about low purine diets.

The General guidelines are -

• Restrict the amount of meat (especially organ meats and offal products), poultry and fish such as anchovies, herring and mackerel, and other seafood such as shrimp, lobster and scallops.
• Reduce the amount of saturated fat, which interferes with the body's ability to get rid of uric acid. High-fat meals and many processed foods also contribute to excess weight, which is linked to the risk of gout.
• Restrict or avoid alcohol, which is known to reduce the ability of the body to elimination of uric acid. Drinking beer and red wine has been linked to increased risk of gout.
• Restrict foods sweetened with fructose corn syrup, which is the only sweetener known to increase uric acid.
• Increase the amount of complex carbohydrates by eating more whole grains, vegetables and fruits. This helps reduce the risk of gout
• Increase low-fat or fat-free dairy products in the diet as replacement for full-cream products.
• Increase the amount of water consumed and other fluids. Liquids can help flush uric acid from the body.

Suggested Menu for a Low Purine Diet

Breakfast

• Whole-wheat toast with low-calorie spread
• 1 serving of fresh fruit
• Whole-grain, homemade cereal with low-fat milk
• Freshly squeezed fruit juice
• Coffee or Tea

Lunch

• Lean meat, cheese or poultry sandwich on whole-wheat bread, with salad
• Low-fat dip with celery or carrot sticks or side salad
• Fresh fruit, such as stone-fruits, apple, pear or orange
• Skim or low-fat milk

Evening Meal

• Fresh fruit, such as berries or melon
• Green salad with tomatoes, celery, rocket, cucumber and low-fat dressing
• Baked potato with low-fat sour cream
• Steamed or boiled vegetables
• Baked or grilled chicken, lean meat grilled
• One glass of wine.

Advice for Lowering Uric Acid

Low Purine Diet Guide

Foods with Highest Purine Level (mg per 100g)