Gout is a form of arthritis which is caused by a build-up of uric acid in the bloodstream. Excess uric acid forms small crystals and is deposited in and around the joints, triggering inflammation, pain and swelling. Gout flares usually occur at the big toe joint, ankle, elbow and/or other joints.


Some strategies to reduce the risk of a gout flare include:

  1. Limiting intake of purine rich foods
  2. Exercising (recommend to engage in at least 150 minutes of physical activity per week)
  3. Weight management
  4. Limiting intake of alcohol
  5. Taking medication as prescribed

Purine foods will break down into uric acid after digestion. Thus, high intake of purine rich foods
may cause a build-up of uric acid in the body.


This table shows the purine content of some common foods.

Purine content in 100 gram of foods

High (150-825mg) Moderate (50-150mg) Low (0-50mg)
Alcoholic drinks: beer, spirit Asparagus, cauliflower, mushroom, spinach Beverages: coffee, tea and sodas
Anchovies, sardine, herring, mackerel, salmon, and fish roe Other types of fishes (Except
those listed in “High Purine
Bread and cereals
Scallop Shellfish: crab, lobster*, oysters Dairy products: cheese and milk
Gravies Legumes: lentils, beans, peas, green peas Eggs*
Meat extract, e.g. Brovil Meats: beef*, lamb*, pork*, veal* Fruits & fruit juice
Organ meats: brain, kidney, liver Poultry: chicken*, turkey*, duck* Gelatin
Yeast extracts: Marmite, Vegemite Meat soups and broths Nuts
Wholegrain products Sugars, syrup and sweets
Vegetables(except those listed above) and vegetable soups

*Fish, meat, eggs and chicken are sources of good quality protein. Dialysis patients are encouraged to eat more.


Choose low intensity, aquatic, slow movement exercise or join the activities nearby your neighbourhood.
Recommend at least 150 minutes of physical activity every week.


Weight management:
Consider gradual weight loss if you are overweight or obese.
You may consult doctor/dietitian for weight loss counselling.


Take your medication as prescribed.

For further information and enquiries, please contact your doctor/dietitian.

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