Low-purine foods: the list for everyday life

Low-purine foods are above all plant-based and mild foods with few purines, from which uric acid is formed in the body. These include most vegetables, fruit, dairy products, eggs, rice, pasta and bread. Anyone paying attention to a purine-conscious diet, on the other hand, avoids large amounts of offal, certain types of fish, meat broth and alcohol. Such a diet can help to keep the uric acid level in check – body weight and an adequate fluid intake are also important alongside this. This list shows which foods are considered low in purines, which contain a lot of purines and how a balanced, uric-acid-conscious diet can be put into practice in everyday life.

What are purines and uric acid?

Purines are natural building blocks that occur in the cells of all living organisms – that is, in animal as well as plant foods. They are part of the genetic material and thus a completely normal component of our diet. When purines are broken down, uric acid is formed in the body, which is normally excreted via the kidneys. Part of the uric acid comes from food, another part is produced in the body's own metabolism. If the uric acid level is permanently elevated, the acid can be deposited in the form of crystals. A purine-conscious diet aims to limit the intake of particularly purine-rich foods without unnecessarily restricting the diet. The purine content is often given as the amount of uric acid that is formed during breakdown – usually in milligrams per 100 grams. Since only part of the uric acid level can be influenced through diet, factors such as weight, fluid intake and alcohol consumption also play an important role alongside this.

Why a purine-conscious diet can make sense

For healthy people, a normal mixed diet is unproblematic, as the body reliably excretes uric acid. However, anyone prone to elevated uric acid values can make a contribution through their choice of foods. In addition to purine intake, body weight, fluid intake and alcohol also play a role. A balanced, predominantly plant-based diet with sufficient fluids is considered favourable. Since individual values and needs differ, people with elevated uric acid or recurring complaints should coordinate their diet with a doctor.

How much purine is a lot?

The purine content of foods is often given as the amount of uric acid that is formed during breakdown – usually in milligrams per 100 grams. Foods with low values are considered low in purines, while offal and some fish are among the front-runners. For a uric-acid-conscious diet, many people orient themselves to an upper limit for the daily uric acid intake. In everyday life it is usually more practical to stick to simple rules of thumb than to look up every value: eat plant-based, choose offal and purine-rich fish rarely, enjoy meat in moderate portions and drink plenty. The portion size is also decisive – a food with a medium purine content contributes less in a small amount than in a large portion. Anyone who watches their weight additionally supports the uric acid balance, because being overweight has an unfavourable effect.

Low-purine foods

These foods contain few purines and are well suited as the basis of a uric-acid-conscious diet:

• Milk, yoghurt, quark and cheese: very low in purines and good sources of protein
• Eggs: contain hardly any purines
• Most vegetables: cucumber, courgette, peppers, carrots, salad, tomatoes and potatoes
• Fruit: apples, pears, berries, bananas and citrus fruits
• Cereal products: rice, pasta, bread and oats in usual amounts
• Nuts in moderate amounts

Purine-rich foods to limit

The following foods provide particularly many purines and are recommended only in small amounts with a purine-conscious diet:

• Offal: liver, kidney and sweetbread with a very high purine content
• Certain fish and seafood: sardines, anchovies, herring, mackerel, mussels and crustaceans
• Meat extract, meat broth and poultry skin
• Larger amounts of red meat and sausage products
• Pulses in large amounts, such as lentils and dried peas
• Alcohol, especially beer – even non-alcoholic beer contains purines

Dairy products and eggs as a source of protein

A particular advantage of a purine-conscious diet is that the protein requirement can be met well via low-purine sources. Dairy products such as milk, yoghurt, quark and cheese contain hardly any purines and at the same time provide high-quality protein and calcium. Eggs are also low in purines and can be used in many ways. This means there are sufficient alternatives available so as not to be dependent on large amounts of meat. Anyone who reduces meat and fish therefore by no means has to do without protein. Low-fat dairy products are considered particularly favourable here. In this way, a filling, nutrient-rich diet can be designed that does not unnecessarily burden the uric acid level and still provides all the important building blocks.

Drinks and alcohol

With a uric-acid-conscious diet, drinking plays an important role. Sufficient fluid – above all water and unsweetened teas – supports the kidneys in excreting uric acid. Alcohol, on the other hand, is considered unfavourable because it can inhibit excretion; beer is additionally purine-containing. Heavily sugary drinks with a lot of fruit sugar are also often viewed critically. Anyone who wants to keep an eye on the uric acid level therefore preferably relies on water and unsweetened drinks and is restrained with alcohol.

Assessing plant purines differently

Not all purine-containing foods have the same effect. Purines from vegetables and pulses appear to influence the uric acid level less strongly than those from meat, offal and certain fish. For this reason, vegetables with a somewhat higher purine content – such as cauliflower, spinach or mushrooms – usually do not have to be strictly avoided with a uric-acid-conscious diet. A predominantly plant-based diet with plenty of vegetables and fruit is considered favourable overall, even if individual plant foods contain purines. Dairy products are even considered rather advantageous, because they provide hardly any purines and contribute valuable protein. Anyone who orients themselves to this direction can eat variedly without constantly having to look up individual values.

Preparation and everyday tips

Since purines are partly water-soluble, cooking in water and then pouring away the cooking liquid can lower the content in meat and fish somewhat. Instead of strong meat broths, mild vegetable broths are suitable. Dairy products and eggs are practical low-purine protein sources that complement a plant-based diet well. A healthy body weight and regular but not excessive exercise also have a positive effect, while strict fasting cures are rather unfavourable because they can cause the uric acid level to rise in the short term. A slow, moderate weight loss is also preferable to a radical diet.

Example of a purine-conscious day

A simple daily plan shows what a uric-acid-conscious diet feels like. For breakfast, oats or wholemeal bread with quark or yoghurt and some fruit are suitable – low in purines and filling at the same time. At midday, a vegetable dish with potatoes, rice or pasta and a moderate portion of lean meat or egg is a good choice, along with a fresh salad. Fruit, natural yoghurt or a small handful of nuts are suitable as a snack. In the evening, a vegetable-rich meal with dairy products or egg rounds off the day. Spread over the day, water and unsweetened teas provide sufficient fluid. Instead of strong meat broths, a mild vegetable broth is used, and alcohol remains the exception. This framework leaves plenty of room for variety without individual purine values constantly having to be looked up. If you like, you can make individual days more strongly plant-based and deliberately treat meat as a side dish instead of the main component. Dividing the protein portions among several small meals can also be more pleasant than eating large portions of meat all at once. In this way, the diet remains not only uric-acid-conscious but also varied, filling and suitable for everyday life. Anyone who internalises these principles can put together most meals freely and only has to look more closely at particularly purine-rich foods such as offal and certain fish.

Frequently asked questions (FAQ)

Which foods are low in purines?

Low in purines are dairy products such as yoghurt, quark and cheese, eggs, most vegetables, fruit as well as rice, pasta and bread in usual amounts. They form a good basis for a uric-acid-conscious diet.

Which foods should you avoid with elevated uric acid?

Above all, you should limit offal, purine-rich fish such as sardines and herring, seafood, meat broth, large amounts of meat and alcohol – especially beer. These provide many purines or inhibit the excretion of uric acid.

Are pulses low in purines?

Pulses contain medium to higher amounts of purines and are recommended rather sparingly in large portions. In moderate amounts, however, they can usually be incorporated well into a balanced diet.

Does drinking a lot help with elevated uric acid?

Sufficient water and unsweetened drinks support the kidneys in excreting uric acid. Alcohol and heavily sugary drinks, on the other hand, are considered unfavourable.

Can you lower the purine content when cooking?

Since purines are partly water-soluble, cooking in water and pouring away the cooking liquid can somewhat reduce the content in meat and fish. Mild vegetable broths are preferable to strong meat broths, as many purines pass into the broth when meat is cooked.