Nutrition Diet: How do you remove purines from your body?

October 6, 2025 •

5 min read

Approximately two-thirds of the uric acid in your body is eliminated by your kidneys. Understanding how this process works is key to controlling your body's uric acid levels and managing related conditions, like gout, by addressing the purines in your diet.

Quick Summary

The body removes uric acid, the end-product of purine breakdown, primarily through the kidneys via urine. Key methods to help manage this process include controlling dietary purine intake, prioritizing hydration, and adopting a healthy lifestyle.

Key Points

Hydrate Aggressively: Drink plenty of water throughout the day to help your kidneys effectively flush excess uric acid from your body.
Moderate Purine Intake: Reduce your consumption of high-purine foods like organ meats, red meat, and certain types of seafood to lower the overall uric acid load.
Favor Low-Purine Options: Center your diet around low-fat dairy, fruits, vegetables, and whole grains, which are lower in purines and support healthy uric acid levels.
Limit Alcohol and Sugar: Avoid beer, liquor, and beverages with high-fructose corn syrup, as they directly increase uric acid production and inhibit its excretion.
Maintain a Healthy Weight: Managing your weight through sustainable diet and exercise helps control uric acid production and supports better kidney function.
Supplement with Caution: Consider adding cherries or vitamin C to your diet, or as supplements with a doctor's guidance, as they have shown potential to lower uric acid levels.

The Purine-Uric Acid Connection

Purines are natural chemical compounds found in certain foods and produced by the body itself. When the body breaks down purines, it produces a waste product called uric acid. Under normal circumstances, uric acid dissolves in the blood, is filtered by the kidneys, and is then eliminated from the body through urine. Problems arise when the body either produces too much uric acid or cannot excrete it efficiently. The excess uric acid can then build up, forming sharp crystals in the joints, leading to the painful condition known as gout. These crystals can also accumulate in the kidneys, contributing to kidney stones. Therefore, the goal isn't to remove purines directly, but to manage the uric acid they produce by influencing diet and overall health.

The Cornerstone of Management: Hydration

Staying adequately hydrated is arguably the single most effective way to assist your body in flushing out excess uric acid. Water is essential for proper kidney function, and when you drink enough, it helps dilute the uric acid in your bloodstream, making it easier for the kidneys to excrete it.

Practical Hydration Tips:

Aim for eight to sixteen cups of water daily. The exact amount varies based on factors like activity level, climate, and body weight, but this is a good starting goal.
Start your day with a large glass of water. This helps rehydrate your body after a night's sleep and kickstarts the flushing process.
Flavor your water naturally. If you find plain water boring, infuse it with slices of lemon, cucumber, or berries to encourage more frequent drinking.
Reduce alcohol and sugary beverages. These can both increase uric acid levels and dehydrate the body.

Dietary Strategies: What to Eat

A low-purine diet doesn't mean eliminating all purine-containing foods, as many healthy foods contain them. Instead, it involves focusing on nutritious, lower-purine options that aid in uric acid management. Here are some of the best dietary choices to make:

Low-Fat Dairy Products: Studies have consistently shown that low-fat dairy products, like skim milk and low-fat yogurt, can lower uric acid levels and potentially reduce the risk of gout attacks. The proteins casein and lactalbumin in dairy are thought to promote the excretion of uric acid.
Fruits, Especially Cherries and Berries: Cherries contain anti-inflammatory compounds called anthocyanins, which can help lower uric acid levels and reduce gout flares. Strawberries, blueberries, and other berries are also rich in antioxidants and vitamin C.
Vitamin C-Rich Foods: Citrus fruits like oranges and lemons, as well as bell peppers and kiwis, can help lower uric acid by enhancing its breakdown and removal from the body.
Plant-Based Proteins and Fiber: Excellent, lower-purine protein sources include eggs, nuts, lentils, and beans. A high-fiber diet from whole grains, fruits, and vegetables helps the body absorb uric acid in the bloodstream and eliminate it.
Coffee and Green Tea: Moderate coffee consumption has been linked to lower uric acid levels by some studies. Green tea is also associated with potential anti-inflammatory and antioxidant benefits.

Foods and Beverages to Limit or Avoid

While focusing on what to add to your diet is important, being mindful of what to limit or avoid is equally crucial for managing purine levels.

Organ and Red Meats: Organ meats such as liver, kidneys, and sweetbreads are very high in purines and should be avoided. Red meat like beef, lamb, and pork should be limited.
Certain Seafood: While the health benefits of fish are significant, some types, particularly sardines, anchovies, and shellfish like mussels and scallops, are high in purines.
Alcohol: Alcohol, especially beer and hard liquor, increases uric acid production and hinders its excretion. Beer is particularly high in purines.
Sugary Drinks and Sweets: Beverages sweetened with high-fructose corn syrup can increase uric acid production. This includes sodas, some fruit juices, and many processed foods.

Lifestyle Changes for Uric Acid Control

Diet is just one part of a comprehensive strategy. Modifying your lifestyle can significantly enhance your body's ability to manage purines and uric acid.

Maintain a Healthy Weight: Losing excess body fat, especially around the waist, can help lower uric acid levels. Obesity is linked to increased uric acid production and reduced excretion. However, it is crucial to avoid crash dieting, as rapid weight loss can sometimes trigger a gout attack.
Regular, Moderate Exercise: Regular physical activity, such as walking, swimming, or cycling, improves overall metabolism and helps maintain kidney function. This aids in the excretion of uric acid. Avoid overly strenuous exercise that could temporarily spike levels.
Manage Stress: Stress and lack of sleep can impact your overall health and immune function, potentially aggravating gout symptoms. Incorporating stress-reducing activities like yoga or meditation can be beneficial.

Comparison Table: High vs. Low Purine Foods


High-Purine Foods (Limit/Avoid)	Low-Purine Foods (Embrace)
Organ Meats (Liver, kidneys, etc.)	Low-Fat Dairy Products
Red Meat (Beef, lamb, pork)	All Fruits (especially cherries)
Certain Seafood (Sardines, anchovies)	Most Vegetables (including spinach and cauliflower)
Beer and Hard Liquor	Water and Herbal Teas
Sugary Drinks and High-Fructose Syrup	Whole Grains
Yeast Extracts	Nuts and Seeds
Game Meats (Venison, goose)	Eggs

Diet vs. Medication: When to Consult a Professional

While dietary and lifestyle changes are powerful tools, they are not a cure for chronic hyperuricemia or gout. For most people with these conditions, changes alone are not enough to bring uric acid levels to a healthy target, typically below 6.0 mg/dL. If you have frequent gout attacks or high uric acid levels, your doctor may prescribe medications like allopurinol or probenecid to help manage your condition long-term. It's important to view dietary adjustments as a complementary therapy that works alongside medical treatment, not as a replacement. The Arthritis Foundation offers further information on managing gout and related conditions.

Conclusion

Effectively managing purines in your body is about a two-pronged approach: limiting the intake of high-purine foods that trigger uric acid production and enhancing your body's natural ability to excrete it. Hydration is the most vital and immediate strategy, supporting your kidneys in flushing out waste. Beyond that, adopting a balanced diet rich in low-purine foods like fruits, vegetables, and low-fat dairy, and incorporating regular, moderate exercise, can make a significant difference. Ultimately, these nutritional and lifestyle choices empower you to take proactive steps toward better health, fewer symptoms, and a more comfortable life.

Frequently Asked Questions

Purines are natural chemical compounds found in some foods and are also produced by the body. They are broken down into uric acid, which can build up to unhealthy levels if not properly excreted by the kidneys. Controlling purines helps manage uric acid to prevent painful conditions like gout and kidney stones.

Yes, drinking plenty of water is one of the most effective ways to manage uric acid. Water helps dilute the uric acid in your blood and promotes its removal by the kidneys through urine. Aim for at least 8 to 16 cups a day.

Foods highest in purines include organ meats (like liver and kidneys), red meat, game meats, and certain seafood (especially sardines, anchovies, and shellfish). These should be limited or avoided if you have high uric acid levels.

Alcohol, particularly beer and liquor, can increase uric acid production and interfere with the body's ability to excrete it. Beer is especially high in purines due to its yeast content. Moderate consumption of wine may have less of an impact, but it's often best to limit alcohol intake.

While some vegetables like spinach, asparagus, and cauliflower do contain moderate amounts of purines, modern research suggests they do not trigger gout attacks and do not need to be strictly avoided. The health benefits of these vegetables outweigh their moderate purine content.

Yes, regular, moderate exercise can be beneficial. It helps with weight management, which in turn aids in controlling uric acid levels. However, overly strenuous exercise and dehydration should be avoided, as they can sometimes trigger temporary spikes in uric acid.

For many individuals, a low-purine diet alone is not enough to effectively lower uric acid levels to the target range. Diet is an important part of a management plan, but medication is often necessary for those with persistent issues. Always consult a healthcare provider for a personalized treatment plan.