Uric acid is a byproduct that naturally forms in the blood during the breakdown of purines—substances commonly found in certain foods and drinks.
Normally, uric acid dissolves in the bloodstream and is eliminated from the body through the kidneys via urine. However, when uric acid builds up beyond healthy levels—a condition called hyperuricemia—it can lead to health problems, including gout, a painful form of arthritis marked by intense joint pain, swelling, and redness.
Adjusting Your Diet to Lower Uric Acid
Making dietary modifications is one of the most effective ways to naturally manage uric acid levels. Cutting back on purine-rich foods like red meat, organ meats, and some types of seafood can help reduce uric acid production.
Emphasizing plant-based foods such as vegetables, fruits, and whole grains can be equally helpful. It’s also important to limit alcohol—especially beer and liquor—and avoid sugary beverages. Low-fat dairy products and foods high in vitamin C, like citrus fruits, may also contribute to keeping uric acid in check.
Why Hydration Matters
Drinking enough water is key to helping the kidneys flush out extra uric acid. Staying hydrated throughout the day can lower the chance of uric acid crystals forming, which helps reduce the risk of gout flare-ups and kidney stones.
A general guideline is to drink at least 8 to 10 glasses of water a day, though individual needs can differ depending on climate, activity level, and overall health. Herbal teas and other unsweetened, non-alcoholic drinks can also support hydration.
Which Foods Help Reduce Uric Acid?
There aren’t any foods that directly lower uric acid levels, but avoiding high-purine items can help naturally bring those levels down. This includes alcohol, sugary drinks, red meat, organ meats, fish, shellfish, and poultry. On the other hand, a gout-friendly diet often includes fruits, vegetables, and whole grains.
1. Increase Your Fiber Intake
Adding more fiber to your meals may help lower uric acid levels. Fiber also supports healthy blood sugar and insulin levels, and it helps you feel fuller for longer.
Most adults should aim to get between 22 and 34 grams of fiber daily from fiber-rich foods. If you’re increasing your fiber intake, do so gradually to avoid any digestive discomfort.
2. Boost Your Vitamin C Consumption
A 2021 study found that getting more vitamin C could help reduce uric acid levels. Still, more research is needed to fully understand the connection.
For most adults, the recommended daily intake of vitamin C is between 75 and 120 milligrams, though it’s safe to go up to 2,000 mg per day.
You can boost your vitamin C through fruits and vegetables, or by taking over-the-counter supplements.
3. Choose Low-Purine Foods
While some foods are high in purines, others are naturally lower. Including more of these low-purine options in your diet can support efforts to reduce uric acid levels.
Some low-purine foods include:
- Low-fat or fat-free dairy products
- Most nuts and peanut butter
- A wide variety of fruits and vegetables
- Rice, bread, potatoes, and pasta
4. Eat More Cherries
A 2019 study found that cherries and cherry juice may help lower uric acid levels in individuals with gout. Additional studies are needed to explore the long-term benefits.
Cherries are rich in anthocyanins, which are antioxidants and anti-inflammatory compounds responsible for their red color. They’re also packed with fiber and vitamin C.
Try snacking on fresh cherries or sipping unsweetened tart cherry juice as a natural remedy.
Conclusion: Finding Natural Balance
Using natural remedies and thoughtful dietary choices can go a long way in supporting healthy uric acid levels. Striking the right balance is essential for overall well-being and for avoiding long-term health issues. By taking simple but proactive steps, individuals can manage uric acid naturally and move toward a healthier, more comfortable life.