8 Foods High in Purines to Limit if You Have Gout

Gout occurs when uric acids build up in your body and cause crystals to form in your joints. A type of arthritis, it can cause painful joint swelling and inflammation, according to the Centers for Disease Control and Prevention (CDC).

One way to address your gout symptoms is to limit your consumption of purines, which your body breaks down into uric acid, according to Mayo Clinic.

What Is a Purine?

Purines are organic compounds that your body creates to build DNA and make energy. You also consume some purines through food.

After breaking down purines into uric acid, you typically excrete uric acid through urine. But if your uric acid levels stay high, sharp crystals may form that cause gout. According to the Johns Hopkins Arthritis Center, symptoms include:

• Sudden pain
• Swelling
• Inflammation
• Warmth

Treating gout isn’t always simple. A treatment plan may include a mix of medication, weight loss, and a low-purine diet, according to a review published in August 2022 in the journal Nutrients. But everyone’s metabolism is different, and there are few studies that prove how effective a low-purine diet may be, according to InformedHealth.org.

Just because a food is high in purines doesn’t mean that it causes inflammation. Plant-based foods such as beans, lentils, broccoli, and spinach contain high amounts of purines, but typically they do not worsen gout.

Some foods high in purines, however, also are attributed to causing more inflammation and potentially making your gout symptoms worse. Before you make any changes to your diet, talk with your doctor or a registered dietitian. Ask what foods may be gout triggers for you, and how you can continue to get enough nutrients and protein for a balanced diet.

1. Bacon

Cooked pork bacon can be tasty. But it is one of the highest foods in uric acid and purines, with 429 milligrams (mg) of purines for every 3.5-ounce (oz) serving, according to the U.S. Department of Agriculture (USDA). The same is true for many red meats, including beef and lamb, according to Cleveland Clinic.

Bacon also is high in sodium and saturated fats, which can lead to high cholesterol and heart disease.

As a processed meat, bacon is connected to other health issues. Eating two slices of bacon daily over eight years may increase your dementia risk by 40 percent, according to research published in July 2021 in The American Journal of Clinical Nutrition.

2. Anchovies

Anchovies are some of the richest foods in purines. Raw anchovies contain 411 mg of purines for every 3.5-oz serving, while canned anchovies contain 321 mg in the same serving size.

Anchovies are also high in sodium, providing 153 percent of the daily recommended value per 3.5 oz canned, according to USDA nutrition data.

Although few recipes call for consuming a full can of anchovies in one serving, their high sodium content also makes them a potentially risky diet choice. Too much sodium can lead to high blood pressure and other issues, according to the U.S. Food and Drug Administration (FDA).

3. Sardines

Like other seafood on this list, sardines are high in purines. A 3.5-oz serving of canned sardines contains 399 mg of purines, while the same serving of raw sardines contains 321 mg.

Sardines could have additional health benefits, however. The Arthritis Foundation recommends fatty fish rich in omega-3s a couple of times a week because of their anti-inflammatory benefits.

4. Pork Loin

Pork may be a lean protein option, but that doesn't mean you should eat it liberally if you’re trying to avoid gout flares. A 3.5-oz serving of pork loin contains 334 mg of purines.

If you’d like to enjoy pork with less purines, try lower-purine cuts instead, such as ribs, shoulder, and sirloin.

5. Pork Liver

Organ meats, such as those from the liver and kidney, are considered potential gout triggers, according to Cleveland Clinic.

Pork liver contains 289 mg of purines for every 3.5 oz.

Although chicken is often considered a safer source of protein, chicken liver also checks in high, with 243 mg of purines for every 3.5 oz. Cooked beef kidneys also contain 231 mg of purines per 3.5-oz serving.

Despite their high purine content, organ meats can be good sources of iron, protein, and vitamin B, according to Cleveland Clinic. Ask your doctor or a registered dietician before you add or remove these foods from your diet to ensure you are getting the nutrients you need.

6. Deli Meat

From bologna to processed ham, deli meats are considered some of the less-healthy sources of purines, according to Mayo Clinic. Deli ham, for instance, contains 250 mg of purines for every 3.5 oz.

Like bacon, slices of deli meat are processed. They often contain chemical preservatives and high salt content. Even eating five slices of deli ham each week can increase your risk of cardiovascular disease by 46 percent, according to UCLA Health.

7. Mackerel

Canned or otherwise, mackerel joins other fish among foods to avoid or limit if you have gout.

A 3.5-oz serving of mackerel from a can has 246 mg of purines. Raw mackerel has 194 mg of purines for every 3.5 oz.

8. Shrimp

Generally, shellfish are high in purines, according to the University of Maryland Medical System. Shrimp may be one of the most important to avoid if you have gout, as it contains 234 mg of purines for each 3.5-oz serving. That’s roughly equivalent to 8 to 10 small shrimp.

If you’re looking for shellfish alternatives, canned clams (62 mg of purines per serving) may be an option. But consider consuming shellfish in moderation to avoid flare-ups.

Additional reporting by Alena Kharlamenko, RD.