Purines are produced naturally but also are found in many foods. Managing uric acid levels is key to reducing the risk of developing gout or its flare-ups, so it’s important to limit high-purine foods, like red meat, found in the diet.
In this article, you’ll learn more about what gout is and whether you’re at risk. It presents a list of foods that increase uric acid, as well as ideas on grains, fruits, and other foods you can eat to keep uric acid levels lower.
Factors That Increase Uric Acid
Increased uric acid in the bloodstream, called hyperuricemia, leads to gout. That’s because the uric acid levels lead to the formation of urate crystals in your joints, causing this chronic joint condition.
The crystals cause symptoms of high uric acid build-up that include inflammation, swelling, and severe pain in the joints, often in the big toe.
Your body filters uric acid through the kidneys. It then comes out, or is excreted, in your urine. It may build up in your body, though, and you can have too much uric acid if:
You eat a diet high in purinesYour body overproduces them naturallyYou can’t excrete uric acid fast enough
Gout flares come on suddenly and the pain is often excruciating.
Who’s at Risk for Gout?
Gout has several risk factors. Some you can’t control, like age and genetics. You may be able to modify others, including the foods that increase uric acid levels in your diet.
Risk factors include:
Diet: A diet high in purines, fructose (fruit sugar), and alcohol increase your risk of gout. Obesity: Research suggests gout is more common in people who are overweight or have obesity. Sex and Age: Under age 50, biological males tend to have higher uric acid levels and more frequent gout. Menopause in biological women increases their later risk as well. Medical conditions: Kidney disease, diabetes, metabolic syndrome, and high blood pressure (hypertension) all contribute to an increased risk of gout. Family history: Having relatives with gout means you’re more likely to develop it.
Conditions that affect renal (kidney) function are a common cause of gout. Chronic kidney disease is more common in Black rather than White adults in the United States, and may lead to a greater risk of gout.
A study of 18,693 people found that gout was 1.8 times more prevalent in Black women than White women, and 1.3 times more prevalent in Black men than their White counterparts.
Diet and Increased Uric Acid
Increased uric acid levels are linked to diet through extensive research that has established the relationship between foods and the uric acid in your body.
One study found that a plant-rich diet, such as the DASH diet, can lower the acidity of your urine. The research suggests there may be several reasons for why a plant-based diet improves your body’s ability to excrete uric acid, including the insulin response to lower levels of carbohydrates.
Some studies have suggested that vitamin C offers benefits with gout, because vitamin C-rich foods (citrus, peppers, strawberries, and broccoli) or supplements may help your body to get rid of uric acid. However, more research is needed to determine how vitamin C affects gout.
Experts recommend a healthy, balanced diet rich in vegetables, fruits, and cereals.
Avoiding Foods That Increase Uric Acid
Limiting purine-rich foods in your diet can help to reduce gout flares. But diet alone can’t usually prevent gout flares. That’s because multiple factors go into flares, including:
Purine production: How much your body naturally producesTaking diuretics: Drugs that make the kidneys produce more urineProblems excreting uric acid: How efficiently your body gets rid of it
The type of food also makes a difference in the risk of gout flares. Foods linked to high uric acid levels and more frequent flares include:
Processed foodsAnimal products, including red meatHigh-purine seafood, like shrimp
Plant-based purines are less likely to raise your uric acid levels.
High-Purine Foods
High-purine foods should be avoided or eaten sparingly with gout. These include:
Alcohol: All types Red meat: Beef, pork, lamb, venison, and other wild mammals Seafood and shellfish: Shrimp, mussels, anchovies, sardines, and lobster Organ meats: Liver, kidney, heart, tongue, tripe, etc.
You should also avoid meat-based gravies.
Moderate-Purine Foods
These foods should be eaten in moderation:
Oatmeal Wheat bran Mushrooms Green peas Spinach Asparagus Cauliflower Kidney beans Dried peas Beans Lentils
Choosing Low-Purine Foods
Foods low in purine are safe for a gout diet. These are foods to place at the center of a low-purine diet:
RiceBarleyPastaVegetables (other than those listed above)All fruitsLow-fat dairyEggsTofu
Summary
The development of gout and gout flares is tied to increased uric acid levels that can lead to crystal formation in the joints. That causes sudden, severe pain and inflammation. Uric acid crystals follow from high purine levels, often linked to the foods in your diet.
Your risk of gout is determined by several factors, including age, diet, obesity, kidney function, and genetics. However, diet is an important way to lower your risk.
A diet low in purines can help you to manage your risk of gout and gout flares.
A Word From Verywell
If you have gout or are at high risk, talk to your healthcare provider about how to prevent uric acid crystals from forming. Diet alone may not be enough. It may help to see a nutritionist who can work with you to design a diet that’s right for you.
