Certain health conditions, dietary habits, and genetics can lead to elevated uric acid levels. Avoiding alcohol and limiting certain foods and beverages may help reduce uric acid levels.
Simple Ways to Reduce Uric Acid
Uric acid is a natural waste product formed from the digestion of purine-containing foods. Purines are abundant in certain foods and are also produced and broken down in the body.
Typically, the body filters uric acid through the kidneys and eliminates it via urine. If you consume too much purine or if your body cannot eliminate this waste quickly enough, uric acid can accumulate in the blood.
According to the medical website Healthline, the standard uric acid level is below 6.8 mg/dL. Elevated uric acid levels (above 6.8 mg/dL) are considered hyperuricemia. This can lead to gout and cause blood and urine to become overly acidic.
High uric acid can lead to gout. (Illustrative image).
Symptoms of High Uric Acid Levels
Common symptoms of hyperuricemia include symptoms of gout and kidney stones. However, in the early stages, high uric acid levels may not present specific signs for recognition. Symptoms typically appear when the condition has persisted for some time without appropriate treatment, and the severity of the disease increases.
Common symptoms of gout include:
- Swelling, warmth, redness, and pain in joints
- Limited joint movement, making it difficult for patients to walk
- Stiff joints, joint deformities over time
- Formation of tophi under the skin.
Symptoms of kidney stones include severe abdominal pain, blood in urine, urinary disturbances such as frequent urination, cloudy urine, foul-smelling urine, or urine mixed with blood.
Here are some natural ways to help reduce uric acid in the body, according to Healthline.
1. Limit Purine-Rich Foods
Purine-rich foods include certain meats, seafood, and vegetables. These foods contribute to uric acid production during digestion.
Some purine-rich foods include:
- Red meat
- Organ meats
- Fish
- Shellfish
- Poultry
A 2020 study found that reducing consumption of purine-rich vegetables might not affect uric acid levels.
2. Reduce Sugar Intake
Fructose is a natural sugar found in fruits and honey. When the body breaks down fructose, it releases purines and raises uric acid levels.
Note that fructose from beverages is absorbed faster than from whole foods because drinks lack fiber, protein, or other nutrients. Other sugars added to foods include table sugar and high-fructose corn syrup. Research from 2020 indicated that refined sugars are absorbed more quickly, potentially raising blood sugar levels faster and leading to increased uric acid.
Research from 2020 indicated that refined sugars are absorbed more quickly, potentially raising blood sugar levels faster and leading to increased uric acid. (Illustrative image)
Here are some tips to reduce sugar intake:
- Eat more whole foods.
- Limit processed and packaged foods.
- Check food labels for added sugars.
- Satisfy sugar cravings with fresh fruit.
- Swap sugary drinks for water, unsweetened beverages, or black coffee.
3. Drink More Water
Drinking plenty of water helps the kidneys eliminate uric acid more effectively. The kidneys filter about 70% of uric acid in the body.
Staying hydrated can support kidney function and may reduce the risk of uric acid-related kidney stones.
Some tips for increasing your water intake include carrying a water bottle with you and setting an hourly reminder to drink water.
4. Avoid Alcohol
Consuming alcohol can lead to increased dehydration. A 2021 study found that alcohol can also contribute to elevated uric acid levels.
Some alcoholic beverages, such as beer, contain higher purine levels than others. However, even those with lower purine content can still increase purine production.
Alcohol raises the metabolism of nucleotides, another source of purines that can convert into uric acid. This also affects the rate of uric acid excretion, leading to increased blood uric acid levels.
Drinking alcohol can lead to increased dehydration. (Illustrative image).
5. Drink Coffee
A 2016 study found that coffee may help lower blood uric acid levels in two main ways:
- Coffee competes with the enzyme that breaks down purines in the body, reducing uric acid production.
- Coffee increases the excretion rate of uric acid from the body.
Another 2016 study provided ample evidence supporting caffeine’s ability to lower uric acid levels. Researchers noted that more studies are needed to clarify whether coffee can influence uric acid levels.
6. Manage Weight
Excess body fat can contribute to increased uric acid levels. Being overweight may hinder kidney function, potentially increasing uric acid production and decreasing its elimination through urine.
If you suspect your weight may be contributing to elevated uric acid levels, remember to consult your doctor before starting any new weight loss or management plan.
Doctors may refer you to a nutritionist who can help you develop a balanced, nutritious meal plan. Additionally, they may suggest an exercise plan or lifestyle changes.
If you suspect your weight may be contributing to elevated uric acid levels, consult your doctor before starting any weight loss plan. (Illustrative image)
7. Control Blood Sugar Levels
A 2019 study found that elevated uric acid levels are associated with the development of diabetes and related complications. Individuals with high blood sugar levels, such as those with prediabetes or diabetes, may also be at increased risk for the side effects of elevated uric acid. However, more research is needed to understand this connection better.
Regularly check your blood sugar levels, even if you do not have diabetes. Doctors may also want to check your insulin levels if they suspect you have insulin resistance.
8. Increase Fiber Intake
Eating more fiber can help lower uric acid levels. Fiber can also help balance blood sugar and insulin levels, enhancing feelings of fullness and helping you stay satisfied longer.
Most adults should consume 22–34 grams of fiber per day. Gradually increase your fiber intake to avoid digestive discomfort.
Eating more fiber can help reduce uric acid levels. (Illustrative image).
9. Boost Vitamin C Intake
A 2021 study found that high vitamin C intake may help lower uric acid levels. However, more research is needed to precisely understand how vitamin C affects uric acid levels.
The recommended daily intake of vitamin C is 75–120 milligrams (mg) for most adults, with a maximum limit of 2,000 mg per day.
You can also increase your vitamin C intake by consuming vitamin C-rich foods, especially fruits and vegetables.
10. Eat Cherries
A 2019 study found that consuming cherries and drinking cherry juice may help lower uric acid levels in individuals with gout. Further studies are needed to determine the long-term effects of cherry consumption on uric acid levels.
Cherries contain anthocyanins, an antioxidant and anti-inflammatory compound that gives them their red color. They are also a source of fiber and vitamin C.
Consider snacking on cherries or sipping on some unsweetened cherry juice.
