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A gout diet low in purines

 A gout diet low in purines

Gout is a form of arthritis that affects men especially, and causes bouts of joint pain. An abnormally high level of uric acid, which results from the breakdown of purines, is a cause of gout. Therefore, a gout diet is low in purines and aims to reduce uric acid levels to relieve bouts of joint pain.

Key points for a gout diet:

Reduce your intake of foods high in purines in favor of foods that are low in purines

drink vitamin c

Achieving and maintaining a healthy weight

Avoid saturated fats

Reduce alcohol consumption

The benefits of the gout diet on uric acid levels

The purpose of the gout diet is to:

Reduce consumption of purine-rich foods to lower uric acid levels

Achieving and maintaining a healthy weight

Improve insulin sensitivity

Avoid gout attacks

Link purine-rich foods to uric acid levels and gout attacks

Gout is caused by an abnormally high level of uric acid in the blood. This is called hyperuricemia. Uric acid is a waste product produced by the metabolism process usually in reasonable amounts. When there is an excess, uric acid is deposited "drop by drop" in the body in the form of crystals, mainly in the joints. These deposits then trigger inflammatory reactions that cause pain. Uric acid is the end product of the breakdown of purines. While 60% of purines come from dead cells, 35% come from food. There is a close association between insulin resistance, high purine foods, hyperuricemia and gout attacks. Gout diet

The importance of maintaining a healthy weight by following a gout diet

Obesity and metabolic syndrome are risk factors for gout. Therefore, losing weight can help reduce the risk of developing gout attacks. However, it is highly recommended not to fast or follow a high-protein diet. In fact, losing weight too quickly and eating plenty of protein can boost uric acid production. Gradual weight loss is highly recommended. This will be achieved by adjusting energy intake, portion size, and food quality.

How to lower the level of uric acid through food?

This paper helps you better understand how to lower uric acid levels by adopting new eating habits. For this, it will first be necessary to learn how to recognize and avoid foods rich in purines. Other complementary measures can also relieve gout attacks by reducing insulin resistance or even by protecting the liver.

Follow a low-purine diet to reduce urea and uric acid levels

By following our recommendations, it will be easy for you to choose foods that are low in purines and incorporate them into your diet. By adding a good amount of vitamin C, omega-3 and protective foods, you will be more likely to ward off gout attacks and thus have a better rest in life.

Foods that are low in purines

As part of the gout diet and with the aim of reducing uric acid levels, care should be taken to prefer foods with a low purine content during meals. They help prevent flare-ups and relieve symptoms associated with gout.

Foods low in purines that can be promoted as part of a special gout diet are:

Drinks: tea, coffee, water


the fruit


light dairy products



Bread and cereals (except whole grains)

Vegetable soup

Consume protective foods

It is preferable to eat certain foods in case of gout. Some studies have shown that the low-fat content of dairy products may help reduce the risk of gout. It is also recommended to spread the intake of proteins, carbohydrates and fats throughout the day by eating 3 balanced meals and snacks if necessary.

Protective foods in case of gout are:

Low-fat dairy products

the fruit




all grains

vitamin C

Some studies suggest that vitamin C intake is linked to uric acid levels. Vitamin C can play a protective role, but additional studies will be needed to confirm this. Therefore, it is recommended to increase your consumption of fruits and vegetables rich in vitamin C.

The best sources of vitamin C are:

red pepper







the strawberry


vegetable juice

good hydration

Good hydration helps reduce gout attacks. It is recommended to drink at least 2 liters of water per day because dehydration is a risk factor that can trigger gout attacks. In fact, an adequate water supply can facilitate the elimination of uric acid. Coffee should not be avoided, rather regular and moderate consumption of coffee appears to have a protective effect.

Omega 3

Unlike saturated and trans fats that are harmful to liver health, omega-3s help fight inflammation and are therefore useful as part of a gout diet. But be careful, it will be necessary to prefer plant sources of omega-3. In fact, marine sources of omega-3 are foods that are generally high in purines.

Omega-3-rich foods to promote in case of gout:

Linseed oil

walnut oil

rapeseed oil



Chia and flax seeds

Other recommended foods:




Physical activity

What foods should be avoided in the gout diet?

It is not enough to prefer certain foods to fight gout, but it is necessary above all to avoid foods rich in purines that increase the level of uric acid. Some foods are also harmful to liver health and can exacerbate insulin resistance and gout attacks.

Foods that are high in purines

It is recommended that you avoid or significantly reduce your consumption of foods rich in purines as part of your gout diet. In general, red meat, alcohol, fish, and seafood are associated with an increased risk of gout. It is highly recommended to limit meat consumption to 150 grams per day to prevent crises.

Foods that are high in purines are:


Liver giblets




Red meat


salted fish


wine sauces

Moderate purine foods are:






Sea fruit


Bread and whole grains

Fresh and marine water fish


meat broth

Bran and wheat germ

meat and poultry

saturated fatty acids

Saturated fatty acids reduce the body's ability to get rid of uric acid. In addition, eating high-fat meals promotes weight gain, which in turn increases the risk of gout. It is a vicious cycle that we must watch out for.

Here is a table of foods rich in saturated fats to reduce gout diet and alternatives.

Sources of saturated fats




Cheese contains more than 20% fat

Coconut Oil

Palm oil

Whole Milk Cream


Whole fruit or sweetened yogurt


lard, vegetable ghee


, hydrogenated vegetable oil

short pastries or

Puff pastry croissant

pastries and pastries


the bread



white part of poultry,

Skinless cuts of meat



sea ​​food

Turkey Pork

Cheese with vegan cheese less than 20% fat

Extra virgin olive oil

Linum seed

walnut oil

rapeseed oil

skimmed milk

Plant-based milk (soy, almond, rice, etc.)

15% fat cream

Yogurt is low in sugar and fat

soy yogurt

Non-hydrogenated vegetable oils


Pie dough made of olive oil bread


unleavened bread

Pie and dessert with olive oil dough

blanching, blanching, steam,

Baking or grilling

glucose fructose syrup

It is best to avoid products made with glucose and fructose syrups. This common sweetener is concentrated sugar and fructose. Fructose is metabolized directly by the liver and can alter its function in the long term. Fructose glucose syrup is also called corn syrup or isoglucose. It is mainly found in:

Soft drinks

Fruit sweetened drinks

canned fruit

Sweet yoghurt

baked goods

Breakfast Cereal

Condiments: ketchup, BBQ sauce, jam, etc.

simple carbohydrates

Carbohydrates, or simple sugars, are found in many of our daily foods. In order not to raise the level of sugar in the blood, be careful to limit sugary foods. In fact, high blood sugar levels lead to a strong secretion of insulin which harms the liver, especially in the case of gout.

The main sources of sugar are:

White sugar, brown sugar, brown sugar, honey and glucose-fructose syrup

Jams, jellies and spreads

pastries and pastries

Cakes and biscuits

Breakfast cereals, cereal bars

Fruit juice

Sweets, candy, chocolate

fruit yogurt

Industrial sauces: ketchup, barbecue, pickles, etc.


Alcohol is one of the main risk factors for the disease. In case of gout, it is necessary to limit the consumption of alcoholic beverages to 1 glass per day, no more than 3 times a week. Alcohols that favor gout attacks are: beer, rum, whiskey, gin, and vodka. On the other hand, drinking wine in moderation (1 to 2 cups a day) will not increase the risk of gout. It is also important to note that the amount of alcohol that is well tolerated varies from person to person.

Other not recommended foods:

industrial products

manufactured products

Practical daily tips to reduce your consumption of foods rich in purines

Reduce meat consumption to one meal a day and prefer poultry and lean meats

Replace meat with legumes, tofu, or low-fat dairy

Sprinkle dishes and desserts with ground chia or flax seeds

Use fruit sugar in the form of coulis or compote to sweeten desserts

Read labels carefully and avoid glucose and fructose syrups

Cook and avoid industrial and processed dishes

Replace an alcoholic appetizer with tomato juice or a fruit juice cocktail


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