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High-purine vegetables. Studies have shown that vegetables high in purines do not increase the risk of gout or recurring gout attacks. A healthy diet based on lots of fruits and vegetables can include high-purine vegetables, such as asparagus, spinach, peas, cauliflower or mushrooms.
1 The nucleic acid purine is converted by the body into uric acid. 2  Foods that are high in purineâsuch as red meat, sardines, anchovies, herring, and organ meats like liver and kidneyâshould be avoided. 3  Avoid sugar. 4  Sugar depletes B vitamins and increases the risk of stress-related gout episodes.