14 Best Foods High in Purines to Limit for Gout Management

Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints, which leads to inflammation, pain, and swelling, typically in the feet and toes. Uric acid is a byproduct of the breakdown of purines, substances naturally found in many foods. People with gout or those at risk of developing the condition are often advised to limit their intake of foods that are high in purines, as excessive uric acid can trigger painful gout attacks.

In this article, we’ll explore 14 of the best foods high in purines that you should consider limiting or avoiding for effective gout management. By reducing your intake of these foods, you can help lower uric acid levels and prevent gout flare-ups.

What Are Purines?

Purines are naturally occurring compounds found in certain foods and are broken down by the body into uric acid. Normally, uric acid is excreted through the kidneys, but if the body produces too much or cannot eliminate enough of it, uric acid can accumulate and form sharp crystals in the joints. This buildup leads to the painful symptoms of gout. For people with gout, limiting foods high in purines can help reduce uric acid production and manage the condition more effectively.

1. Organ Meats (Liver, Kidney, Heart)

Organ meats such as liver, kidney, and heart are some of the highest sources of purines, and they should be limited or avoided by individuals with gout. These foods contain extremely high levels of purines, which can lead to a sharp increase in uric acid levels in the blood. For example, beef liver contains more than 300 milligrams of purines per 100 grams, which is well above the threshold for low-purine foods.

If you enjoy organ meats, it’s best to significantly reduce your intake or opt for other protein sources that are lower in purines, such as chicken or tofu.

2. Shellfish (Shrimp, Crab, Lobster)

Shellfish, including shrimp, crab, lobster, and other seafood, are high in purines and can trigger gout flare-ups if consumed in large amounts. While shellfish are considered a healthy source of lean protein and omega-3 fatty acids, they contain moderate to high levels of purines. For example, shrimp has around 150 milligrams of purines per 100 grams.

Individuals with gout should limit their consumption of shellfish, especially during flare-ups, to prevent uric acid buildup. Instead, opt for fish that are lower in purines, such as salmon, which is lower in purines and provides heart-healthy benefits.

3. Red Meat (Beef, Pork, Lamb)

Red meats like beef, pork, and lamb are rich in purines and can contribute to elevated uric acid levels, especially when eaten frequently. While red meat can be a good source of protein, iron, and other nutrients, its purine content poses a risk for those managing gout. For example, beef and pork contain around 120-150 milligrams of purines per 100 grams, which can quickly raise uric acid levels.

Limiting red meat and opting for leaner meats like chicken or turkey can help reduce your overall purine intake and prevent gout attacks. Plant-based proteins like lentils or beans can also provide a lower-purine alternative.

4. Sardines

Sardines are notorious for being one of the highest purine-containing fish, with levels of around 210 milligrams of purines per 100 grams. Although sardines are rich in omega-3 fatty acids, which are beneficial for heart health, their high purine content makes them a food to limit or avoid if you have gout. Eating sardines can lead to a sharp rise in uric acid levels, potentially triggering a painful flare-up.

Instead of sardines, opt for lower-purine fish options such as flounder or tilapia, which provide a healthy source of protein without the high purine content.

5. Anchovies

Anchovies are another small fish with an exceptionally high purine content, making them problematic for people with gout. Anchovies contain around 150-200 milligrams of purines per 100 grams. While they are a popular addition to many dishes, including salads and pizzas, they can contribute to elevated uric acid levels if consumed in large amounts.

If you’re looking for a fish-based flavor enhancer, consider using herbs and spices or small amounts of fish like cod or haddock, which are lower in purines and less likely to trigger gout symptoms.

6. Mussels

Mussels are a type of shellfish that are rich in purines, with purine levels similar to those found in sardines and anchovies. A 100-gram serving of mussels contains approximately 150 milligrams of purines. Due to their high purine content, regular consumption of mussels can raise uric acid levels and increase the risk of gout flare-ups.

Limiting or avoiding mussels and choosing lower-purine seafood options can help you manage your uric acid levels more effectively.

7. Beer and Alcoholic Beverages

Beer and other alcoholic beverages are particularly problematic for people with gout, as they contain high levels of purines and can increase uric acid production. Beer, in particular, contains guanosine, a purine derivative that contributes to elevated uric acid levels. In addition, alcohol interferes with the body’s ability to excrete uric acid, leading to higher concentrations of uric acid in the bloodstream.

For those managing gout, it’s recommended to limit or avoid alcohol, especially beer. Drinking water, herbal teas, or non-alcoholic beverages can help reduce the risk of gout attacks and support overall hydration.

8. Scallops

Scallops are another type of seafood that should be limited for gout management due to their purine content. Scallops contain around 136 milligrams of purines per 100 grams, which can contribute to elevated uric acid levels. Although scallops are a low-fat source of protein, their purine content makes them less suitable for those prone to gout.

If you’re looking for seafood alternatives, try white fish like cod or halibut, which are lower in purines and less likely to trigger gout symptoms.

9. Herring

Herring is a fish that is often recommended for its high levels of omega-3 fatty acids, but it is also very high in purines. Herring contains around 210 milligrams of purines per 100 grams, making it one of the highest-purine fish. Regular consumption of herring can significantly raise uric acid levels, which may lead to painful gout flare-ups.

For gout management, it’s best to limit or avoid herring and instead opt for other sources of omega-3 fatty acids like chia seeds, flaxseeds, or lower-purine fish like salmon.

10. Turkey

Turkey is a meat that is higher in purines compared to other poultry options like chicken. A 100-gram serving of turkey contains approximately 150 milligrams of purines, making it a food to limit for gout management. While turkey is a lean source of protein, its purine content can contribute to elevated uric acid levels and trigger gout attacks.

If you’re looking for a lower-purine meat option, chicken or lean cuts of pork may be better choices for maintaining healthy uric acid levels.

11. Bacon

Bacon is a popular breakfast food, but it is high in both purines and unhealthy saturated fats. A 100-gram serving of bacon contains around 137 milligrams of purines, which can raise uric acid levels in the body. Additionally, the high fat content in bacon can contribute to weight gain, which is a known risk factor for gout.

Limiting bacon and opting for healthier protein sources, such as eggs, lean meats, or plant-based alternatives, can help you manage gout symptoms more effectively.

12. Peas

Peas are a surprising plant-based source of purines, with around 80 milligrams of purines per 100 grams. While peas are a healthy vegetable rich in vitamins and fiber, their purine content makes them a food to limit for individuals with gout. Although peas are not as high in purines as animal-based foods, consuming them in large amounts can still contribute to elevated uric acid levels.

If you’re looking for low-purine vegetables, consider alternatives like zucchini, spinach, or carrots, which are lower in purines and safer for gout management.

13. Lentils

Lentils, while a healthy and fiber-rich plant-based protein, are moderately high in purines, containing about 70 milligrams of purines per 100 grams. Lentils are a good source of protein for vegetarians and vegans, but for individuals managing gout, it’s important to moderate the intake of lentils and other legumes.

Although lentils are not as problematic as red meats or seafood, those with gout should be mindful of portion sizes and balance their intake of purine-containing plant foods with lower-purine options.

14. Asparagus

Asparagus is another vegetable that contains moderate amounts of purines, with around 23 milligrams of purines per 100 grams. While this is significantly lower than the purine content of meat and seafood, asparagus can still contribute to uric acid production if consumed in large quantities.

To manage gout, it’s best to limit the intake of moderate-purine vegetables like asparagus and focus on consuming a variety of low-purine vegetables such as broccoli, cauliflower, and lettuce.

For individuals managing gout, limiting the intake of foods high in purines is an essential part of reducing uric acid levels and preventing painful gout flare-ups. Foods such as organ meats, shellfish, red meat, and certain types of fish are particularly high in purines and should be avoided or eaten in moderation to maintain healthy uric acid levels.

Instead of high-purine foods, opt for low-purine alternatives such as lean proteins, plant-based options, and low-purine vegetables, which can help you manage gout more effectively while maintaining a balanced and nutritious diet. By being mindful of purine-rich foods and making healthier dietary choices, you can reduce the frequency of gout attacks and improve your overall quality of life.