Purines are substances that occur naturally in most foods. Consuming purines in excess can pose problems if you're prone to medical conditions such as gout or kidney stones. Gout, a painful form of arthritis, develops when uric acid crystallizes in a single joint. Kidney stones can also form from excess uric acid. Because your body produces uric acid to digest purines, a low-purine diet might help reduce the intensity of or prevent gout and kidney stone flare-ups.
Meat
A typical diet contains roughly 600 to 1,000 mg of purines per day, according to the LithoLink Corporation in Chicago, Illinois. A low-purine diet limits purines to 100 to 150 mg per day. Organ meats -- including livers, kidneys and brains -- are considered "very high" purine foods because they contain between 100 and 1,000 mg of purines per 3 oz. serving. In other words, one serving can surpass your daily recommended allowance and increase your risk for gout or kidney stone symptoms. Poultry and non-organ red meats are moderate in purine content, meaning they contain 9 to 100 mg of purines per 3 oz. serving. Opt for plant-derived protein sources, such as beans, lentils and tofu, as often as possible.
Fish and Seafood
Shellfish, such as clams and mussels, and many fish, such as tilapia, tuna and salmon, contain moderate amounts of purines. Because coldwater fish, such as salmon, herring, lake trout, flounder, halibut and sardines, are top sources of omega-3 fatty acids -- essential fats that might help reduce inflammation and arthritic pain -- consume alternate sources of omega-3 fatty acids, such as ground flaxseed, walnuts and canola oil, while limiting fish. Avoid anchovies, sardines, haddock, herring, mussels, scallops and sardines in particular, as they contain purine content similar to organ meats and other "very high" purine foods.
Yeast and Yeast Extract
To manage gout symptoms, MayoClinic.com recommends eating more whole, fiber-rich carbohydrate sources and fewer processed foods, such as white bread and candy. Whole grains and starches, such as breads and potatoes, provide valuable nutrients and rich amounts of fiber, which promotes appetite control and digestive health, and glucose, your body's main dietary source of energy. The yeast and yeast extract that allows bread and other baked goods to rise, however, provides 100 mg of purines or more per serving. Choose yeast-free whole grains, such as brown rice, oats, quinoa, barley and popcorn, and starches such as baked and sweet potatoes more often.
High-Fat Dairy Products
High-fat dairy products are not rich purine sources. Whole milk, heavy cream and butter do, however, contain dense amounts of saturated fat, which is linked with obesity, high blood pressure and heart disease. Because obesity increases your risk for kidney stones and gout and because skim and nonfat dairy products might guard against uric acid buildup, replace high-fat dairy products with low-fat or nonfat milk and yogurt. Olive and canola oils provide heart-healthy alternatives to butter. MayoClinic.com recommends aiming for 16 to 24 oz. of dairy per day for the best potential results.
