Hey there! Wholesomealive is reader-supported. We may earn a small commission from affiliate links at no extra cost to you. Your support helps us create great content. Thank you!

Low Purine Food Chart Can Be A Breakthrough Diet Plan For 7 Reasons

The buzzing words in the diet world are keto, low carb, and intermittent fasting. But when you mention “low purine”, you might see people looking at you with questions on their faces. Back in our 7th grade, we learned purines and pyrimidines as structural components of DNA. But ever heard of a low purine food chart?

If you have gout or kidney stones, you probably know what purine is. But for most, it is unknown.
Certain food products in our daily meals consist of purines. They are healthy components but can initiate gout or kidney stone formations sometimes. Let me introduce you to foods with purine, a different kind of food chart.

Table of Content

What are purines

Before getting acquainted with the low purine food charts, let’s have some ideas about purines.  These are chemical components that are the structural base of a DNA or RNA molecule. They go hand in hand with pyrimidines and form DNA and RNA molecules.

Purines consist of adenine and guanine. It is of two sources, the exogenous and the endogenous kind. The exogenous type is obtained from the foods we eat. On the other hand, the endogenous type is synthesized inside the body.

low purine foods chart

When you eat purine-rich foods, the liver metabolizes them. On further processing, purine converts into uric acid and is finally excreted through our urine. Purines have a habit of binding with calcium and oxalate in the blood and rest on the kidney.

Foods having purines

A huge source of purines in our body is the exogenous ones. These are the foods we eat in our daily lives. Apart from the endogenous sources, these aid in the conversion of uric acid. The presence of uric acid in more than the normal range in blood and urine is harmful. It is clinically termed hyperuricemia.

Purine-rich foods are highly incorporated into our daily meals. Chicken, beef, fish, you name it. They all possess purine. Since the diet is less known, we hardly keep tabs on it.

Don’t get me wrong, in a world where you have to watch out for your calories and fat intakes, purine is a safer go. But the portions are very important.

Too much of it will give you gout and kidney problems. Too little of it will leave you malnourished. Your body will lack antioxidants capacity and slowly push you towards hypertension.

Here is a list of foods that are high on purine. You should be careful while you make a low purine foods chart. Have them in a limited amount:

  • Chicken
  • Beef
  • Salmon
  • Sardine
  • Organ meats- liver, kidneys,  etc.
  • Anchovies
  • Codfish
  • Tuna
  • Scallops etc.
  • Beer

Benefits of low purine food

In general, low purine foods are good for your health. It keeps your vital organs stable and healthy. It is a way to fine fettle. And every healthy lifestyle is a physician’s topmost recommendation.

Low purine foods keep your body safe from plenty of problems. Some of them are addressed below:

Prevents gout

Gout is a form of arthritis in which painful crystals of uric acid are formed in bones and joints. They swell up and cause extreme pain. The movement becomes compromised. The pain usually subsides with a painkiller group.

Due to the excess amount of uric acid in the body tends to deposit on the bones. The bones underneath the skin swell up and hurt a lot. It is seen mostly in the fingers and elbows joint. 

gout can be in control using low purine foods chart

A low purine food chart will watch over the surplus uric acid. Moreover, it will also be lower when the amount is more. You won’t be feeling repeated stabs of pain.

Prevents kidney stones

The kidney is the main excretory organ of our body. After being metabolized in the liver, the waste product of foods is flushed out through the kidney. When the kidney starts to produce crystal-forming substances like uric acid and calcium, it helps to form stones. It deposits on the inner layers and gives off a painful sensation while urinating.

A low purine food chart will lower the amount of exogenous purine. Thus the body will excrete less and ultimately the stones will be cleared.

Prevents heart problems

Two major conditions of heart generating due to elevated amounts of purine are hypertension and atherosclerosis. In addition, it can cause atrial fibrillation, endocarditis, and heart failure.

As we all know blood pressure is regulated through one system called the Renin-Angiotensin System. To cut short, it is related to kidneys. If your kidneys do not support properly, they will not aid your blood pressure.

A rise in blood pressure is called hypertension. Single-Handedly, it can be a life-threatening condition if not taken care of. Whatever you eat plays a crucial role in your cardiac health. A low purine diet chart will help to keep your heart healthy.


Water is an essential compound for our body. It helps to metabolize, regulate temperature, digestion and so many other things. A  low purine food chart has a significant amount of water intake recommendations. You will have to drink your water from time to time and in the right amount.

Drinking water will reduce the formation of uric acid and thus keep you safe from gout or kidney complications. In addition, it will also keep you in good health and physically fit.

Joint pains

People in their late 40s start to get joint and back pains. As they get old, their bones become brittle and soft. Even with a little weight, they find distress in walking. The condition only intensifies with gout or other bone diseases.

Foods that are low on purine will help in preventing the joints from aching and give them strength.

Reduces inflammation

Inflammation occurs in bones and soft tissues due to increased purine in the body. As mentioned before gout and kidney diseases are two important kinds. Here, the bones are inflamed, reddened, swollen, and cause intense pain.

Inflammation of the kidney causes pain in the lumbar region and hurts nearby. The heart muscle also may get inflamed by it. Hence, a low purine diet can save you from all the miseries.

Excellent antioxidants

Cells with free radicals are highly reactive and unstable. Purine rich foods act as an antioxidant and reduce their reactivity. It also provides immunity when the body has a pathogenic attack. Thus the body is safe from unnecessary side effects.

Low purine food chart

Now that we know how damaging high purine can be, let’s have an idea of what foods can be taken and at what rate.

Eat more of these:

  • Nuts
  • Legumes
  • Low day dairy products
  • Green leafy vegetables
  • Water
  • Fruits
  • Whole grains
  • Eggs
low purine foods chart

Try to avoid:

  • Seafood
  • Beer
  • Beacon
  • Yeast rich food
  • Meat
  • High-fat food

Most of the food on a  low purine food chart is easily available. These are food on our regular meal and nothing extraordinary about it. You have to be a little alert while having them. Make small habits of bringing changes in your regular diet. You might see noteworthy development in your health.

Diet chart options

Having a low purine food chart in your daily life is a great choice. But it gets boring having the same foods again and again. So let me pull up some delicious recipes to incorporate in your low purine diet chart. These are easy to make and less time consuming:


Below I have added a variety of meal recipes that you can include in your breakfast plan. They are easy to make with homely available items.

  • Oatmeal with the almond minced, added citrus fruits, a glass of fresh juice
  • Bran cereal flakes with melon juice and cottage cheese
  • Sugar-free cornflakes with soya milk
  • Semolina with dried fruits
  • Omelet with spinach, mushroom, feta cheese, and mashed avocado
  • Avocado toast
  • Toasted bread with almond butter and sugar-free nut spread


The lunch should be easy to make and nutritious.

  • Eggplant and goat cheese sandwich
  • Avocado and tuna salad
  • Lemon roasted chicken
  • Grilled chicken, beef, or fish
  • Duck and orange salad
  • Zucchini spaghetti
  • Roasted rosemary potatoes


For dinner, the meals can be kept similar to the chicken. But the oil control and the proportion control should be done. It is important to keep your greens added to your purine-rich meal. 

Reduce the amount of meat and increase the greens. After dinner, you can have a cup of hot green or chamomile tea to calm down your system.


Any kind of diet is recommended to avoid snacking. However, it becomes difficult for some to stay without a midday meal or a snack. In that case, try and have a handful of nuts, water, citrus fruits, dried fruits, etc. These are held in the stomach for longer periods of time. It keeps the stomach full and enhances the diet.


Diet and exercise go hand in hand. When on a low purine food chart, try and include some cardio in your workout routine. Take a walk. Sleep properly. Relax when required.

Practice leading a healthy life. A balanced diet is only effective when accompanied by exercise.

Side effects

There aren’t many side effects to a low purine food chart. Depending on the person, it may vary. A few side effects are:

  • Bloating
  • Dizziness
  • Allergies
  • Nausea
  • Vomiting
  • Anorexia
  • Flatulence
  • Disorientation

Most of the side effects are correlated to longer periods of food breaks. In addition, people developing allergies or having a previous history of it may also take a break from the diet.


Chicken is a good source of purine- Is it true?

Chicken is a good source of protein. It is widely available and easy to cook. Chicken meat, in particular, is high in protein.

Chicken is a moderate purine food. Its parts are not all high on purine. For example, solid chicken meat is a moderate purine. But chicken organs like the liver, kidneys are high on purine.

So keep an eye on what part of the chicken you are being served.

Are eggs good for gout patients?

Egg contains all the nine essential amino acids and is hence called reference protein. It is excellent body-building food. It serves the purpose of many foods all put together. Eggs are good at providing energy, strength, body-building, immunity, etc.

Eggs are low on purine. People with arthritis, gout, joint pains can have eggs each day.

Are tomatoes good for gout?

Tomatoes are a trigger food for gout patients. It escalates the symptoms and aggravates the pains. Therefore, people with gout are suggested not to have tomatoes.

Is a low purine food chart effective?

A low purine food chart is effective and easy to make. With clear dedication and discipline, you can make it work for you. It is a great choice of diet, especially if you are a patient with gout, hyperuricemia, or kidney stones. Not only will it keep your physique, okay, but mentally you’ll be fine too.


A low purine food chart is the answer to gout or kidney stones. It is a healthy lifestyle and anyone is open to embracing it. A diet chart should be accompanied by a dedicated exercise routine. This will help to gain adequate results and keep your body toned.

It is vital to take a rest and not to overburden yourself with the diet. Till that, happy eating!

Wholesomealive.com -a blog about Healthy Living