Do you suffer from gout or would you like to cook for people who suffer from this metabolic disorder? Don’t worry, eating with gout doesn’t have to be monotonous and boring. We’ll show you 30 low-purine foods that can add variety to your plate.
Gout “disease of wealth”
Gout is one of the metabolic diseases. It occurs when too much uric acid builds up in the blood and is deposited in different parts of the body. Joints, tendons, bursa and cartilage are particularly affected. The consequences are swollen joints, visible swelling, and severe pain in the hands, feet, knees, and elbows. Gout is caused by a one-sided high-purine diet coupled with too little exercise. This is why the term “disease of wealth” is also used in this context. In most cases, therefore, it occurs at the same time as other diseases such as diabetes, high cholesterol or obesity. To successfully prevent or combat gout, it is important to prevent the release of inflammatory triggers. Therefore, doctors recommend a diet rich in vitamins and minerals. Therefore, low purine foods should be on the menu.
Note: This article is purely informational and is not a substitute for any medical diagnosis, treatment or therapy!
Low Purine Foods for Gout
Here we show you what foods you can use in a low purine diet.
Of course, a diet rich in vitamins and minerals should not be without enough vegetables. Even when we don’t suffer from gout, each of us should be consuming several servings of this healthy “green” every day. Vitamin C plays a particularly important role in gout. The vitamin is said to lower the level of uric acid in the blood. The following types of vegetables are low-purine foods and are therefore recommended:
- Salads (especially those containing bitter substances such as arugula)
Whether for breakfast, as a light meal or as a dessert, fruit always tastes good. The following varieties are particularly low in purines and therefore can be consumed without hesitation if you have gout:
- the peaches
The milk products
Free choice! Dairy products can be eaten well and with pleasure with gout. At least low-fat products. The less fat there is in the dairy product, the less purine it contains. Therefore, help yourself a lot from the (light) foods on our list:
- plain yogurt
- Fresh cheese
- cut cheese
- Mozzarella cheese
- feta cheese
Fats and oils
Healthy fats should be properly included in any diet. They are particularly essential for optimal hormonal balance. Since some foods with good fats are on the gout ban list, it’s important to cover them elsewhere. The following oils and nuts are recommended as sources of fat:
- olive oil
- linseed oil
- wheat germ oil
If not ?
Of course, you don’t have to chop the lettuce leaf all day. You don’t have to eat low-fat pure quark either! Several filler supplements are also allowed on a low-purine diet:
- (whole grain bread
- Wheat pasta)
- (whole grain rice
Tip: A low purine diet can be super varied and delicious! Try our vegetarian pumpkin lasagna with bechamel sauce or a fresh aubergine salad with feta cheese and arugula.
Gout Prohibited List
Purine is contained in all cells and therefore also in food, although in different concentrations. Here you can find out which foods are on the gout ban list and the reasons behind them:
processed meat products
Animal proteins from processed meat products are among the critical foods for gout. There is a good reason for that! Because they lower the pH of blood and urine. As a result, uric acid crystallizes faster and is then deposited in the body. Therefore, the following meat and sausage products should be eaten rarely and only in the proper proportion with alkaline foods such as vegetables:
- Organ meats (liver, kidney, heart, etc.)
- Poultry with oily skin (chicken thigh, chicken leg, duck, goose)
- Animal fats (pork lard, goose fat, clarified butter)
When making your selection, pay attention to the high quality of the products. The less processed, the better. Animal fats are suitable for frying in small quantities. However, you should avoid fatty meats and fatty sausages such as bacon, roast pork, shank, meatloaf, game sausage, liver sausage, bratwurst, salami, etc.
Tip: As a general rule, there are 200 g of vegetables per 100 g of meat.
fish and seafood
Thanks to their valuable omega-3 fatty acids, many fish and shellfish are an integral part of a healthy and balanced kitchen. With gout, however, the situation is different, since many varieties have a high proportion of purines, they should also be consumed rarely and only in combination with sufficiently alkaline foods.
Tip: The general rule of thumb here is: 150g of vegetables per 100g of fish.
Gout patients should also avoid fructose. This is easier said than done, as it is not uncommon for it to be almost hidden in food. If too large amounts are consumed, it can lead to the formation of purines in the body and the excretion of uric acid by the kidneys is restricted. Therefore, you should be aware of the following fructose pitfalls:
- Sweetened yogurt, cottage cheese, pudding
- granola bar
- Baked goods
- ready meals
- Semi-dried fruits and dry fruits
The fact that alcohol is not good for your health is no longer news. Therefore, it is not surprising that it is also more likely to contribute to the undesirable consequences of gout. On the one hand, it favors the release of purines in the body. On the other hand, it reduces the function of our kidneys, so the excretion of uric acid from the kidneys cannot take place to the required extent. As a result, uric acid crystals accumulate in the body. Therefore, an exception must be requested in case of:
- Beer (including non-alcoholic beer)
allowed in moderation
Some foods, however, should not be completely eliminated according to the latest opinions. However, due to its moderate purine content, its consumption is not recommended unless uric acid levels have already been reduced to a healthy level. These foods can be found on the plate from time to time:
- skinless birds
- Legumes (lentils, beans, soy)
- High-sugar fruits (pineapple, banana, fig, lychee, nectarine, mango, grape)
- canned fruit
- Peanuts (salted)
- sparkling wine
Note: According to current knowledge, wine causes a less severe gout reaction and can therefore be consumed infrequently and according to the motto “quantity is poison”.