High uric acid levels can place unnecessary strain on the body, affecting joint integrity and increasing the risk of urinary system issues.
Fortunately, everyday habits such as staying hydrated, eliminating sugary drinks, and avoiding alcohol can help lower uric acid.
Discover the health consequences of elevated uric acid and explore six natural strategies to support balance.
What is uric acid?
Uric acid is a natural waste product that forms during the breakdown of purines, a group of naturally occurring compounds found in foods and beverages such as red meat, seafood, and alcohol.
Normally, uric acid dissolves in the blood and travels through the circulatory system before it’s filtered and processed by the kidneys and excreted via urine.
However, excessive intake of purine-rich foods or poor kidney function can result in abnormally high uric acid concentrations in the blood.
This condition is known as hyperuricemia, which occurs when too much uric acid accumulates in the body beyond what it can efficiently handle.
If left unmanaged, elevated uric acid can accumulate in joint tissue and form uric acid crystals, which can trigger local inflammation and contribute to painful flare-ups such as gout.
Watch the video below to learn how to manage gout and maintain stable uric acid levels.
Signs of high uric acid
One of the most common signs of high uric acid is sudden joint pain, primarily impacting the big toe, ankle, or knee.
These painful flare-ups are known as gout attacks and often lead to swelling, warmth, and tenderness in the affected area.
If gout attacks occur frequently, they may indicate that the kidneys are unable to properly metabolize and flush uric acid from the body.
“Excessive levels of uric acid can crystallize in kidney tissue, leading to the formation of uric acid kidney stones,” explains Dr. Berg. “These stones may result in sharp pain in the lower back or side, changes in urine color, or difficulty passing urine.”
Additionally, persistent fatigue and a feeling of heaviness in the joints are also indicators of uric acid imbalances. While these symptoms may be mild at first, they can worsen if uric acid levels remain elevated for prolonged periods.
Causes of high uric acid
Rising uric acid levels are often tied to everyday habits and food choices. However, certain medical conditions and genetic factors can also play a role.
Common causes of high uric acid levels include:
- Consumption of high-fructose corn syrup (HFCS)
- Processed foods and sugar-sweetened soft drinks
- Purine-rich foods, including organ meats, seafood, and red meat
- Metabolic factors, such as obesity, high blood pressure, and insulin resistance
- Rare genetic conditions that result in the overproduction of uric acid
- Medications, such as diuretics, aspirin, and chemotherapeutic drugs
Tips to lower uric acid
Managing uric acid effectively starts with understanding how everyday habits influence the body, and making simple changes can lead to a noticeable difference over time.
Here are six practical tips that can help lower uric acid production.
1. Increase vitamin C intake
Adding vitamin C-rich foods to your diet supports optimal kidney filtration capacities and assists in the body’s ability to metabolize uric acid.
It’s believed that vitamin C competes with uric acid for reabsorption, so more uric acid stays in the urine instead of being reabsorbed back into the bloodstream.
Bell peppers, broccoli, lemons, and leafy green vegetables are excellent sources of vitamin C that can easily be incorporated into a wide range of dishes.
2. Moderate purine-rich food intake
A low purine diet includes avoiding excessive intake of organ meat and seafood, while prioritizing nutrient-dense whole foods such as grass-fed beef, wild-caught game meat, and pasture-raised eggs.
This is confirmed by a study published in the European Journal of Medical Research, which states that a two-week low-purine diet helped decrease serum uric acid levels.1
Furthermore, pairing a low-purine diet with antioxidant-rich foods, such as berries, cherries, and moderate coffee consumption, can further support uric acid balance.
3. Stay physically active
Consistent movement helps maintain a healthy weight and promotes metabolic balance, both of which are crucial factors in maintaining uric acid balance.
According to research published in the American Journal of Lifestyle Medicine, “Obesity increases uric acid, and weight gain increases gout risk. Weight reduction by daily exercise and limiting intake of excess calories is recommended.” 2
However, it’s important to avoid extreme exercise routines and workout-related dehydration, which can raise uric acid levels and exacerbate gout attacks.
4. Stay well hydrated
Adequate fluid intake plays a crucial role in helping the kidneys efficiently flush out uric acid.
Drinking plenty of water throughout the day supports optimal kidney function and enhances the body’s natural detoxification pathways.
Proper hydration also reduces the risk of uric acid crystal formation in the urinary tract.
5. Avoid alcohol
Alcohol, particularly beer and spirits, can interfere with uric acid excretion and lead to higher blood concentrations.
Avoiding alcohol also supports kidney health, helps minimize dehydration, and lowers the risk of gout flare-ups.
6. Support balanced blood sugar levels
Research published in Nutrition, Metabolism, and Cardiovascular Diseases found that higher blood glucose levels were associated with elevated uric acid concentrations, particularly in women.3
Therefore, maintaining stable blood sugar levels through a nutritious diet that includes high-quality proteins, healthy fats, and non-starchy vegetables can help reduce uric acid formation.
Moreover, choosing high-fiber foods like leafy greens and nuts helps stabilize blood sugar levels, while eliminating refined carbs and sugary snacks reduces strain on the kidneys and supports a healthy uric acid balance.
Individuals with diabetes or prediabetes should closely monitor their glucose levels and work with their healthcare provider to manage their condition effectively.
When to see a doctor
It’s vital to consult a doctor if you experience severe or lingering joint pain, swelling, or stiffness that disrupts your daily routine.
A sudden onset of intense pain in the ankle, knee, or toe should always be evaluated by a medical professional.
Gout discomfort that flares up regularly can also indicate that further evaluation is necessary to rule out other potential underlying issues, such as kidney disease, poor liver function, or metabolic imbalances.
If you notice changes in mobility, such as difficulty walking or bending, or develop fever or fatigue in combination with redness, warmth, or tenderness around a joint, it’s crucial to seek medical attention.
Key takeaways
Recognizing the signs and causes of high uric acid is essential to manage gout effectively and helps minimize the risk of kidney stones and other health issues.
Implementing simple strategies, such as moderating purine-rich foods, staying active, drinking plenty of water, incorporating vitamin C-rich foods, and avoiding alcohol consumption, can all help lower uric acid levels.
FAQ
1. What foods help lower uric acid?
Bell peppers, broccoli, cauliflower, and other vitamin C-rich foods can help reduce uric acid levels by supporting kidney function and potentially reducing the risk of uric acid kidney stones.
2. What foods should I avoid if I have high uric acid?
Foods high in purines, such as organ meats, seafood, and alcohol, should be consumed in moderation. In addition, added sugars and refined carbohydrates may also trigger uric acid elevation and should be limited.
3. Can drinking water reduce uric acid levels?
Yes, staying hydrated by drinking plenty of water can help flush out excess uric acid from the body, which helps maintain lower serum uric acid concentrations.
4. Does exercise lower uric acid?
Yes, regular physical activity can help lower uric acid levels. Aim for at least 30 minutes of exercise each day, such as walking, running, or swimming.
5. Does high uric acid always mean you have gout?
While high uric acid levels don’t always mean you have gout, consistently high uric acid levels can increase the likelihood of developing gout over time.
