Purine Low food categories for Gout Sufferers

Posted by Paul Taylor 16/02/2018 0 Comment(s)

purineA low purine diet is important for gout sufferers. Being a type of arthritis, Gout can be very painful with sudden and severe attacks of ill health. The joints are exposed to inflammation that occurs when levels of uric acid rise in the blood stream. This increase of uric acid in the blood stream causes crystals to accumulate and continue to form thes crystals accumulate around joints.

An increase in uric acid is initiated when the body breaks down a chemical called purine. Purine is a naturally occurring chemical in the body  but can also be found in some foods.

A food diet which is low in purine, also know as a 'gout diet' can help to decrease these uric acid levels in the blood stream. This is certainly not seen as a cure for gout, however, a gout diet can most certainly lower the chances and frequency of painful attacks and combat the development of joint damage and deterioration.


What are Purines?


Purines are found in some foods particularly offal and anchovies. These contribute to uric acid production and as a result aggravate gout and its painful symptoms.

Whilst a gout diet advises against consumption of many foods this doesn't prevent a diet that is full of variety, colour and creativity. There is vast range of low purine foods that you can choose from and enjoy. These low purine foods can only be considered low if they have less than 100mg of purines per 100 grams of food.

Here are our top ten food categories that you can include into a gout diet that promotes further health and well being as well reducing painful gout symptoms.




Fruit sources are full of essential nutrients including dietary fibre, vitamin C and folic acid. Most fruits are low in fat naturally, as well as sodium and calories. All fruits can be included in a gout diet, although cherries specifically lower uric acid levels and inflammation.




Vegetables are an essential source of potassium, dietary fibre, folic acid, vitamins A and C. You can again include all vegetables in a gout diet including dark leafy greens, mushrooms and potatoes. Be sure to also include foods high in potassium, which can help to maintain healthy blood pressure.




Be sure to include, as many pulses as possible, don't be picky as all pulses are good for a gout diet, including lentils, beans, soybeans and tofu. Pulses are also known as “dried” beans and peas. Pulses provide protein, fibre, B vitamins, iron, zinc, magnesium and potassium and more mature pulses are particularly rich sources of the above.




All nuts and seeds are gout friendly such as almonds, walnuts, pistachios, pecans, pumpkin seeds, sunflower seeds, and peanuts contain a host of healthful and essential nutrients. Just a handful packs a powerful punch of vitamins, minerals and fats, all of which work together to positively develop your generally well-being.


Whole Grains:


These include oats, brown rice and barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases in general. Grains are important sources of many nutrients, including fibre, B vitamins and minerals.




All dairy is safe for a gout diet but a more specifically low-fat dairy products appears to be especially beneficial. As you decrease the fat in dairy products, you cut calories, saturated fat, and cholesterol, while protein, calcium, and most other vitamins and minerals remain high.




Eggs are a useful source of protein, iodine and essential vitamins and are almost indispensable to the cook. Include these in your gout diet to develop your dishes as well as introduce a very good source of high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk.


Coffee, tea and green tea:


It's not only coffee that's rich in antioxidants and provides a healthy addition to water for your drink options. Tea ranks right up alongside coffee in terms of health benefits, as well as green tea, which is bursting with goodness. Furthermore drink plenty of water throughout the day and night, stay hydrated to help provide the body with much needed fluids and keep joints lubricated and supple.


Herbs and Spices:


Include these across all dishes and recipes throughout your diet to add additional health benefits. Cinnamon, chilli peppers, turmeric, garlic, oregano, basil, thyme, and rosemary would be a great base for your new gout focused food choices.


Plant-based oils:


Do try to include canola, coconut, olive and flax oils to your diet. Whether it’s in your cooking or morning smoothies.  Argan oil rubbed into gout-affected joints can relieve pain and is rich in vitamins and minerals. Coconut oils, can also be effective, use virgin if it is available and take a tablespoonful three times a day.

They also seem to help when used externally in conjunction with a gout friendly diet.

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