Certain health conditions, diet, and genetics can cause high levels of uric acid. Avoiding alcohol and limiting some foods and beverages may help lower levels.
Uric acid is a natural waste product caused by the digestion of foods containing purines. Purines are found in high levels in some foods and are formed and broken down in your body.
Usually, your body filters out uric acid through your kidneys and in urine. If you consume too much purine or if your body is unable to remove this by-product quickly enough, uric acid can build up in your blood.
A standard uric acid level is under 6.8 milligrams per deciliter (mg/dL)Trusted Source. A high uric acid level (above 6.8 mg/dL) is considered hyperuricemia. This can lead to gout and make your blood and urine too acidic.
Here’s How You Can Lower Your Uric Acid Levels Naturally:
Limit Purine-rich Foods
You can limit the source of uric acid. Purine-rich foods include some meats, seafood, and vegetables. All of these foods contribute to uric acid when digested.
Avoid or reduce your intake of purine-rich foods, such as: ed meat, organ meats, fish, shellfish, poultry amongst others.
A 2020 studyTrusted Source suggests that reducing your intake of purine-rich vegetables may not affect uric acid levels.
Tips For Following A Low Purine Diet:
Avoid Sugar
Fructose is a natural sugar in fruit and honey. As your body breaks down fructose, it releasesTrusted Source purines and increases uric acid levels.
Note that fructose in beverages is absorbed quicker than sugars in whole foods because beverages don’t contain fiber, protein, or other nutrients.
Other sugars added to food include table sugar, corn syrup, and high fructose corn syrup. Research from 2020Trusted Source shows this faster absorption of refined sugars spikes your blood sugar levels and leads to higher amounts of uric acid.
Here are some steps to lower the amount of sugar you consume: Eat more whole foods. Limit processed, packaged foods. CheckCheck Food labels for added sugars. Quench sugar cravings with fresh fruit. Replace sugary drinks with water, unsweetened drinks, or coffee without sugar.
Drink More Water
Drinking plenty of fluids helps your kidneys flush out uric acid faster. The kidneys filter out about 70%Trusted Source of the uric acid in your body.
Drinking enough water can help support your kidneys and may reduce your risk of uric acid kidney stones.
Keep a water bottle with you at all times. Set an alarm every hour to remind you to take a few sips.
Avoid Alcohol
Drinking alcohol can make you more dehydrated. Research from 2021 Trusted Source shows it can also trigger high uric acid levels.
Some types of alcohol, such as beer, contain a higher purine content than others. However, even alcohol lower in purines can increase purine production.
Alcohol increases the metabolism of nucleotides, another source of purines that can be turned into uric acid. It also affects the rate at which uric acid is secreted, leading to increased blood levels.
Drink Coffee
Research from a 2016 Trusted Source shows that coffee may help reduce serum uric acid levels in two main ways:
It competes with the enzyme that breaks down purines in the body, lowering the uric acid production rate.
It increases the rate at which your body excretes uric acid.
Other research from 2016Trusted Source suggests there’s enough evidence in support of caffeine’s ability to lower uric acid levels.
The 2021 study also found frequent coffee intake was not significantly associated with hyperuricemia risk.
Researchers note that further studies are needed to clarify whether coffee may affect uric acid levels.
Manage Weight
Excess body fat may contribute to elevated uric acid levels. More weight may cause your kidneys to work less efficiently. It can also increase uric acid production and decrease the excretion of uric acid through urine.
If you suspect that weight may be contributing to high uric acid levels, be sure to speak with your doctor before starting a new weight loss or weight management plan.
They may refer you to a dietitian who can help you create a nutritious, well balanced eating plan.
In addition, they may be able to recommend an exercise plan or suggest lifestyle changes to help support you.
Manage Blood Sugar
Research from 2019 Trusted Source shows that hyperuricemia is linked to the development of diabetes and related complications. People with high blood sugar, such as those living with prediabetes or diabetes, are also at an increased riskTrusted Source of adverse effects of hyperuricemia. However, more research is needed to explore this link.
Be sure to have your doctor check your blood sugar levels at your next appointment, even if you do not have diabetes. They may also want to check your serum insulin level if they suspect you have insulin resistance.
Add More Fiber To Your Diet
Eating more fiber can help reduce uric acid levels. Fiber can also help balance your blood sugar and insulin levels. It tends to increase satiety, keeping you full for longer.
Most adults should aim for 22–34 gramms of fiber in their diet through high fiber foods. Slowly increase your fiber intake to avoid digestive discomfort.
Boost Vitamin C Intake
Research from 2021Trusted Source has found that high vitamin C intake can help lower uric acid levels. However, more studies are needed to understand exactly how vitamin C affects uric acid levels.
The daily recommended intake of vitamin C is 75–120 milligrams (mg)Trusted Source for most adults, though upper daily limits max out at 2,000 mg.
You can also get more by eating foods high in vitamin C, especially fruits and vegetables. Over-the-counter vitamin C supplements are also available.
Eat Cherries
Real search from 2019 found that eating cherries and drinking cherry juice can help lower uric acid levels in people with gout.
Cherries contain anthocyanins, an antioxidant and an anti-inflammatory compound that gives them their red color. They’re also a good source of fiber and vitamin C.
Consider snacking on a handful of cherries or sipping some unsweetened tart cherry juice.
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