7 High-Purine Foods That Gout Sufferers Should Avoid

Sat, 16 May 2026, 15:00 WIB | By indrastuti | Source: MEDIA_INDONESIA | Health

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Uric acid is a natural waste product produced by the body when it breaks down a substance called purine. Under normal conditions, uric acid dissolves in the blood, passes through the kidneys, and is excreted in the urine. However, if you consume too many high-purine foods or your kidneys are unable to eliminate it quickly, uric acid will accumulate and form sharp, needle-like crystals in the joints. This condition triggers severe pain, swelling, and redness, known as gout.

Managing diet is a key pillar in maintaining stable uric acid levels.

Organ meats such as liver, kidneys, heart, spleen, and brain are at the top of the list of high-purine foods. Consuming organ meats can cause a rapid increase in uric acid levels in a short period of time. For people with chronic gout, these foods should be avoided completely due to their very high purine concentration compared to other parts of the meat.

Although fish are generally healthy, some types of seafood contain very high levels of purines. Shrimp, crab, shellfish, oysters, and small fish such as sardines, anchovies, and mackerel should be limited or avoided. If you want to consume fish, choose types that have lower purine levels, such as salmon, in controlled portions.

Red meat contains moderate to high levels of purines. Consuming excessive amounts of steak or goat satay can increase the risk of gout attacks. If you still want to consume red meat, limit the portion to no more than 100 grams per day and choose the leanest cuts.

Beer is the “main enemy” for people with gout. Beer not only contains alcohol, which inhibits the excretion of uric acid by the kidneys, but it also contains yeast, which is rich in purines. This combination makes beer much more dangerous than other alcoholic beverages in terms of triggering joint pain.

Fructose is the only type of sugar known to directly increase uric acid production. When the body breaks down fructose, it releases purines. Avoid soft drinks, fruit juices, and sweet foods containing high-fructose corn syrup to keep your joints safe.

Processed meats often contain a mixture of fats, preservatives, and meat extracts that increase their purine content. In addition, the high salt content in processed meats can affect the kidneys’ ability to filter uric acid. Replacing processed meats with plant-based proteins is a much wiser step.

Many people are not aware that meat-based broths that are cooked for a long time (such as in thick soups, soto, or meatball broth) contain purines that have dissolved from the meat. Meat extracts in the form of instant broth or thick gravy also have high concentrations of purines and can trigger inflammation if consumed regularly.

[ ] Drink at least 2-3 liters of water a day to help the kidneys eliminate uric acid.

[ ] Limit animal protein intake to a maximum of 150 grams per day.

[ ] Increase consumption of vegetables (even though they are high in purines, such as spinach or mushrooms), because plant-based purines have been shown to be safer for people with gout.

[ ] Consume cherries or cherry-based products, which are known to have natural anti-inflammatory properties.

[ ] Avoid using artificial sweeteners or corn syrup in daily cooking.

[ ] Have uric acid levels checked regularly, at least once a month, to monitor the effectiveness of the diet.

Avoiding high-purine foods does not mean you have to sacrifice your enjoyment of food. By replacing organ meats and red meat with safer proteins such as eggs, legumes, and low-purine fish, you can still enjoy delicious meals without having to suffer from debilitating joint pain. Discipline in choosing what goes on your plate is the key to freedom of movement in old age. (H-2)

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