Veggies Low in Purines

Written by allison lyndsay
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Veggies Low in Purines
Most vegetables fit low-purine diets. (Andrew Bret Wallis/Stockbyte/Getty Images)

Most vegetables contain little purine, according to a Boston University Medical Center online gout study. Some vegetables (such as asparagus, mushrooms and spinach) contain moderate amounts of purine. While the list of moderate-purine veggies includes cauliflower, other vegetables in the cruciferous family boast low amounts of purine. If you need to follow a low-purine diet to manage gout or other health concerns, keep a list of the safest vegetables for you to eat.

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Low-purine broccoli offers many vitamins.Try broccoli steamed, stir-fried or raw, or in a salad.


Carrots make a nutritious snack when eaten raw or added to stir-fries and casseroles. Juice them for a low-purine snack high in vitamin A.


Squash tastes best in the fall. Butternut makes a nutritious soup. Roast squash with some sugar and vanilla extract for a low-purine dessert.


Eggplant makes a low purine meat substitute. Try eggplant instead of veal Parmesan. Use eggplant to make baba ghanoush, a Middle Eastern spread.


Eat celery for a low-calorie, low-purine snack. Try it with a dip or peanut butter.


Sauté kale in garlic and olive oil, or roast it to make a healthy crisp substitute.


Cabbage makes a tasty soup, sauerkraut and coleslaw. Koreans use it to make the spicy dish kimchi. Boiled cabbage adds to the nutrition of a healthy meal, but beware of the smell.

Bell Peppers

Bell peppers make a colourful, vitamin-rich addition to almost any cuisine. Many Asian cultures use them in stir-fries. Hungarians fill bell peppers with rice, beef and tomato sauce, then bake them in the oven.


Try baking potato slices with olive oil, garlic and fresh rosemary for a low-purine side dish. Or put cottage cheese or tzatziki (a Greek dressing) on a baked potato for a low-fat snack.

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