Uric acid is a chemical compound produced in the body as a result of the breakdown of purines, which are found in certain foods and drinks. Normally, uric acid is dissolved in the blood and passes through the kidneys, then gets eliminated through urine.

However, when the body produces too much uric acid or doesn’t eliminate it properly, it can lead to a condition called hyperuricemia, which can cause painful joint inflammation known as gout.

1. Limit High-Purine Foods

Purine-rich foods contribute to the production of uric acid in the body. To control uric acid levels, it’s advisable to limit the consumption of foods high in purines, such as:.

Organ meats (liver, kidneys, etc.)
Seafood (anchovies, herring, sardines, mussels, etc.)
Red meat (beef, lamb, pork)
Processed meats (sausages, bacon, hot dogs)
Yeast and yeast extracts
Legumes (lentils, beans, peas)
Asparagus, cauliflower, spinach, and mushrooms

While it’s not necessary to completely eliminate these foods from your diet, moderation is key. Consider reducing portion sizes and frequency of consumption to manage uric acid levels.

2. Increase Water Intake

Drinking adequate amounts of water is essential for controlling uric acid levels. Water helps dilute uric acid in the blood, promoting its excretion through urine. Aim to drink at least 8 glasses (64 ounces) of water per day.

Additionally, consuming non-sweetened fluids like herbal teas can also contribute to hydration.

3. Choose Low-Purine Foods

While some foods are high in purines, others have lower purine content. Include the following low-purine foods in your diet:.

Low-fat dairy products (milk, yogurt, cheese)
Eggs
Nuts and nut butters
Whole grains (oats, brown rice, quinoa)
Fruits (except for citrus fruits in excess)
Vegetables (except for high-purine vegetables mentioned earlier)

These choices provide essential nutrients while minimizing uric acid production.

4. Opt for Complex Carbohydrates

Replacing refined carbohydrates with complex carbohydrates can help manage uric acid levels. Refined carbohydrates like white bread, pasta, and sugary foods may trigger gout flare-ups.

Choose whole grains, legumes, and vegetables as the main sources of carbohydrates in your diet.

5. Moderate Alcohol Consumption

Alcohol, particularly beer and spirits, can increase the production of uric acid and impair its elimination. It’s advisable to limit or avoid alcohol consumption, especially if you’re prone to gout attacks.

If you do choose to drink, opt for moderate amounts of wine, which has been associated with a lower risk of gout.

6. Reduce High-Fructose Corn Syrup

Studies have linked consumption of beverages sweetened with high-fructose corn syrup (HFCS) to an increased risk of gout. Limit soft drinks, fruit juices, and other sugary drinks that contain HFCS.

Instead, opt for water, herbal teas, or fresh fruit-infused water to stay hydrated.

7. Maintain a Healthy Weight

Being overweight or obese increases the risk of developing hyperuricemia and gout. It’s important to maintain a healthy weight through regular exercise and a balanced diet to control uric acid levels.

Losing weight gradually, without crash diets, can be beneficial for long-term management of gout.

8. Consider Vitamin C

Some studies suggest that vitamin C may help reduce uric acid levels in the blood. Incorporate vitamin C-rich foods into your diet, including:.

Citrus fruits (oranges, lemons, grapefruits)
Berries (strawberries, blueberries, raspberries)
Kiwi fruit
Pineapple
Tomatoes

Vitamin C supplements may also be considered, but speak with a healthcare provider before starting any new supplements.

9. Avoid Crash Diets

Crash diets that promote rapid weight loss can trigger gout attacks by increasing uric acid levels. While it’s important to maintain a healthy weight, focus on gradual and sustainable weight loss methods rather than extreme diets.

10. Consult a Healthcare Professional

If you’re struggling to control uric acid levels through diet alone, it’s crucial to consult a healthcare professional, such as a registered dietitian or doctor.

They can provide individualized guidance and consider other factors that may contribute to hyperuricemia.