Purines are substances that occur naturally in most foods. While digesting purines, your body uric acid. Although uric acid is typically harmless, high levels can lead to painful conditions, such as gout and kidney stones, in some people. If you are prone to high uric acid levels or related health problems, a nutritious, low-purine diet may help prevent or reduce your symptoms.
Meat and Seafood
Meat and seafood are some of the richest sources of purines. Foods that contain 150 to 1,000 mg of purines per 100 g include organ meats, caviar, anchovies, sardines, crayfish, lobster, herring, mackerel, trout and game, such as pheasant, rabbit and venison. Other red meat, such as beef, chicken, turkey, oysters and fish, such as tilapia, salmon and tuna, are moderately high in purines, containing 50 to 150 mg of purines per 100 g. To guard against high uric acid levels, avoid the highest-purine foods, such as organ meats, and limit other meats and fish to 3 oz. per meal.
Legumes
Legumes, including beans, lentils and split peas, contain fewer purines than meat and seafood. Vegetables moderately high in purines, such as soybeans, peas and chickpeas, are not associated with the same uric acid-related health risks posed by meats, according to Johns Hopkins Medicine. Legumes are also rich in fiber, which promotes digestive function and appetite control, which may ease the process of weight management. Maintaining a healthy weight is important for reducing your risk for gout flare-ups and kidney stones. To improve your uric acid levels and wellness, choose legumes for protein instead of fatty, fried and processed meats, most often.
Fruits and Vegetables
Most fruits and vegetables are low in purines, providing 0 to 50 mg of purines per 100 g. Antioxidant-rich varieties, such as berries, tomatoes, kale, squash and bell peppers, may help reduce kidney stone symptoms, according to the University of Maryland Medical Center. Cutting back on calorie-dense, low-nutrient foods, such as sugary desserts and salty snack foods, and eating more fresh fruits and vegetables, which are low in calories, may lead to improved weight control. Particularly fiber-rich varieties include raspberries, pears, apples, artichokes, peas, sweet potatoes and broccoli.
Dairy Products
Dairy products provide rich amounts of calcium, vitamin D and protein, and contain fewer purines than other animal-derived foods. Milk, yogurt, ice cream and cheese fall within the low-purine category, supplying 0 to 50 mg of purines per 100 g. Drinking skim or low-fat milk may help flush uric acid more efficiently from your body, leading to reduced gout symptoms, according to MayoClinic.com. Avoid high-fat dairy products, such as whole milk and heavy cream, which contain unhealthy saturated fat and more calories.
Herbs
Herbs are plants that add flavor and, in some cases, nutritional benefits, to foods and teas. While foods seasoned with meat gravies and bouillon may be high in purines, you can enjoy herbs freely within a purine-restricted diet. Common herbs used in cooking include oregano, basil, thyme, garlic and onion powder. Herbal tea, such as green tea, and milk thistle extract may help manage kidney stone symptoms.
