5 Foods High in Purines and Why You Should Limit Them

When uric acid levels in the body increase, a person may experience unbearable pain, swelling, and a burning sensation in the joints. However, this condition can be managed by making the right food choices.  

Uric acid is a byproduct of purine metabolism, a chemical compound found in various foods consumed daily. Therefore, it’s important to identify and limit foods high in purine content.  

Foods rich in purines typically include red meat, seafood, and organ meats. However, some vegetables and fruits also have high purine levels, so their consumption should be restricted. What are they?

 

Vegetables and Fruits High in Purines  
To avoid gout flare-ups, here are some vegetables and fruits high in purines that gout sufferers should limit or avoid:  

1. Asparagus
Asparagus is known as a nutrient-rich vegetable, containing phosphorus, potassium, and antioxidants. However, it also has a high purine content, approximately 23 mg per 100 grams.

2. Spinach 
This leafy green is rich in essential vitamins and nutrients, such as vitamin K and iron. On the other hand, spinach contains a relatively high purine content of about 57 mg per 100 grams.  

3. Durian  
Nicknamed the "King of Fruits," durian is loved for its sweet and creamy flesh. However, individuals with high uric acid levels should avoid durian as it is high in purines.  

4. Jengkol
A popular ingredient in Indonesian cuisine, jengkol can be eaten raw or cooked in various dishes. Despite its strong aroma and cardiovascular benefits, jengkol is classified as a food high in purines.  

5. Raisins 
Raisins, which are dried grapes, are sweet and often used in bread and cakes. While they provide fiber and potassium for heart and vascular health, raisins are also high in purines, containing 107 mg per 100 grams.  

 

What Is the Normal Limit for Purine Intake?
It’s impossible to completely avoid purines, as they are present in almost all protein-rich foods. Therefore, it’s crucial to make wise dietary choices to prevent a spike in uric acid levels.  

The recommended daily purine intake for healthy individuals is 600–1000 mg. For those who have experienced gout-related swelling, the advised limit is 100–150 mg per day.  

Avoiding foods that can trigger gout attacks is a vital step in maintaining health. It is recommended to consult a clinical nutrition specialist at Tzu Chi Hospital to help you create an appropriate and healthy dietary plan.  

 

This article has been medically reviewed by Dr. Dian Araminta Ramadhania, M.Gizi, Sp.GK.