Several health conditions, dietary habits, and genetic factors can lead to high uric acid levels. Avoiding alcohol and limiting certain foods may help lower these levels.
Uric acid is a natural waste product produced during the digestion of foods containing purines. Purines are found in high concentrations in certain foods and are formed and broken down in the body.
Typically, your body filters uric acid through the kidneys and urine. If you consume too many purines or if your body cannot eliminate this waste product quickly enough, uric acid can accumulate in the blood.
The standard uric acid level is below 6.8 milligrams per deciliter (mg/dL). High uric acid levels (above 6.8 mg/dL) are considered hyperuricemia. This can lead to gout and result in excessively acidic blood and urine.
You may take medication to help eliminate uric acid crystals. The more you urinate, the more effective this process is. For this reason, drinking plenty of water is also very important. In addition, drinking eight glasses of water each day is the best way to help the kidneys eliminate uric acid.
When experiencing high uric acid, it is essential to avoid purine-rich foods like seafood and red meat… (Photo: Shutter Stock).
Here are some natural ways to help reduce uric acid levels:
Limit Purine-Rich Foods
According to Healthline, purine-rich foods include certain meats, seafood, and vegetables. All these foods contribute to uric acid production during digestion. Therefore, you should avoid or reduce intake of purine-rich foods such as red meat, organ meats, fish, shellfish, and poultry.
A 2020 study found that reducing intake of purine-rich vegetables may not significantly affect uric acid levels.
According to Vinmec Hospital, to avoid high uric acid levels in the blood, you should reduce your protein intake and limit consumption of purine-rich foods such as seafood and red meats like buffalo, beef, goat, and organ meats.
Additionally, we should avoid sour foods such as fermented pork, pickled onions, sour soups, and sour fruits, as they increase the risk of urate crystallization in the renal tubules, raising the risk of kidney stones.
Avoid Sugar
Fructose is a natural sugar found in fruits and honey. When your body breaks down fructose, it releases purines and increases uric acid levels. Fructose in beverages is absorbed faster than sugar in whole foods because beverages lack fiber, protein, or other nutrients.
Other sugars added to foods include table sugar and corn syrup.
Drink Plenty of Water
Having enough fluids helps the kidneys eliminate uric acid more effectively. The kidneys filter about 70% of the uric acid in your body. Drinking enough water can support kidney function and may reduce the risk of uric acid-related kidney stones.
Avoid Alcohol
Alcohol consumption can lead to increased dehydration. A 2021 study shows it can also cause elevated uric acid levels. Some alcoholic beverages, such as beer, have higher purine content than others. However, even alcohol with lower purine content can increase purine production.
Alcohol enhances the metabolism of nucleotides, another source of purines that can convert into uric acid. It also affects the rate of uric acid excretion, leading to higher blood levels.
Drink Coffee
A 2016 study indicates that coffee may help lower serum uric acid levels in two main ways. It competes with the enzyme that breaks down purines in the body, reducing uric acid production. It also increases the rate at which your body excretes uric acid.
Control Weight
Excess body fat can contribute to increased uric acid levels. Higher weight can make your kidneys less efficient and increase uric acid production while decreasing uric acid excretion through urine.
Control Blood Sugar Levels
A 2019 study indicates that hyperuricemia is associated with the development of diabetes and related complications. Individuals with high blood sugar levels, such as those with prediabetes or diabetes, are also at a higher risk of experiencing the side effects of elevated uric acid levels.
Eat More Fiber
Consuming more fiber may help reduce uric acid levels. Fiber can also help balance blood sugar and insulin levels. It tends to increase feelings of fullness, helping you stay satisfied longer.
Review Medications and Supplements
Some medications and supplements can cause uric acid accumulation, including aspirin, diuretics, vitamin B-3 (niacin), immunosuppressants like cyclosporine and tacrolimus, and more.
Thus, diet, exercise, and other lifestyle changes can help improve gout and other health conditions caused by high uric acid levels. However, they may not always replace medical treatments.
You should take all prescribed medications as directed by your doctor. The right combination of diet, exercise, and medication can help lower high uric acid levels and prevent symptoms.
There are many foods to avoid to help lower uric acid levels. The best way to limit these foods is to plan your weekly meals. You should consult with a nutritionist about the best diet for you.
