Your body produces uric acid when it breaks down purines. These compounds are found in certain foods and naturally produced by your body. When uric acid levels rise too high, it can form painful crystals in your joints.

High uric acid levels can lead to painful conditions like gout and kidney stones. You may have felt the sudden, intense joint pain of gout. You may feel the severe discomfort of kidney stones and you know how these conditions can disrupt your life.

The good news is that certain foods may help reduce uric acid levels naturally. In this evidence-based article, we’ll explore these foods in detail.

Foods That Help Lower Uric Acid Levels

Multiple studies suggest that diet is crucial in managing uric acid levels. For mild to moderate cases, dietary changes can sometimes be as effective as medication (1).

Here are the top 12 foods and beverages that research indicates might help you naturally manage your uric acid levels.

1. Dairy Products

Dairy products have been associated with lower uric acid levels and reduced gout risk in several research studies. Research studies have consistently found that consuming low-fat dairy products is linked with a lower risk of high uric acid levels and gout (2, 3).

What makes dairy stand out among animal products? While many animal-based foods can increase uric acid levels due to their purine content, dairy appears to work differently. According to one controlled trial, drinking milk shows a decrease in uric acid levels in the blood by approximately 10% (4). This same study found that milk consumption may help increase the excretion of uric acid, which might explain its beneficial effects.

The importance of dairy consumption becomes even clearer when looking at what happens when it’s removed from the diet. One randomized controlled trial involving 158 postmenopausal women found that a dairy-free diet for just four weeks resulted in a significant increase in plasma uric acid levels. On the other hand, women consuming approximately 30 grams of dairy protein daily maintained stable uric acid levels (5).

Research also indicates that skim milk powder with special added compounds (glycomacropeptide and G600) may reduce how often gout flares up (6).

Tip
Consider including 2-3 servings of low-fat dairy each day. This could be 1 cup of skim milk, 6 ounces of low-fat yogurt, or 1 ounce of cheese.

2. Cherries and Berries

Cherries, especially tart cherries, have emerged in research as a potentially effective natural option for reducing uric acid levels and gout symptoms. What gives these ruby-red fruits their powerful effects? The secret appears to be in their rich anthocyanin content.

Tart cherry juice contains anthocyanins. Research suggests it may help lower uric acid levels. Several studies have examined this effect in people with gout (7). The speed at which cherries work is particularly impressive. Studies indicate that consuming tart cherries may reduce uric acid levels in the blood within hours of consumption (8).

The benefits extend beyond just everyday management of uric acid. Research has found that tart cherries may also help active people maintain lower uric acid levels. One study observed that marathon runners who drank tart cherry juice had significantly lower uric acid levels compared to those who didn’t (9).

Other berries may have mixed effects. Research suggests cranberry juice reduces urinary uric acid excretion, though it may increase the risk of uric acid stone formation. (10).

Tip
Consuming half a cup of fresh cherries daily or drinking 8-16 oz of tart cherry juice might be beneficial for those with high uric acid levels, though individual results may vary (11).

3. Coffee and Tea

Your beverage choices may influence your uric acid levels over time, according to several research studies. Both tea and coffee contain natural plant compounds that appear to interact with the enzymes involved in purine metabolism. Purine metabolism is the process that creates uric acid in your body.

Research suggests that drinking moderate amounts of coffee (both regular and decaf) is associated with lower uric acid levels and reduced risk of gout (12). The strength of this connection is particularly notable. Observational studies have found that people who drink coffee regularly appear to have a lower chance of developing gout. The data suggest that higher consumption levels are associated with greater potential protective effects (13).

Tea shows promising effects as well. Research has found that black tea consumption was associated with reduced uric acid levels by approximately 8.5% in people with elevated uric acid levels (14). Green tea contains compounds that research suggests may enhance uric acid excretion. One study found this effect was present even when participants consumed alcohol in a controlled research setting (15).

Summary
Research suggests that moderate consumption of coffee and tea may help lower uric acid levels and reduce the risk of gout by influencing purine metabolism.

4. Vitamin C-Rich Foods

Vitamin C has been studied extensively for its potential effects on uric acid management, making vitamin C-rich foods of particular interest for those monitoring their uric acid levels. This common vitamin appears to compete with uric acid in the kidneys for reabsorption, so when vitamin C levels increase, less uric acid returns to the bloodstream.

Multiple clinical trials have found that vitamin C supplementation may significantly lower uric acid levels in the blood when taken regularly (16, 17). The potential benefits go beyond just reducing uric acid. Research suggests that regular vitamin C intake may be associated with reduced risk of developing gout. A large study involving middle-aged men found that vitamin C supplements were associated with a 12% reduction in new gout cases (18).

The potential benefits may extend to people with kidney problems, too. Research has found that vitamin C supplements significantly reduced uric acid levels in patients on hemodialysis compared to control groups (19). This finding is particularly important since kidney disease often complicates uric acid management.

Foods naturally rich in vitamin C include citrus fruits, bell peppers, broccoli, kiwi, and strawberries. Including these regularly in your diet might help maintain healthier uric acid levels over time.

Tip
For those with high uric acid, studies indicate that, in addition to food sources, a Vitamin C supplement of 500mg daily might provide additional benefits, but check with your doctor first (20).

5. Stay Hydrated with the Right Water

Research suggests that both the type and amount of water you drink may influence uric acid management. With adequate hydration, uric acid becomes more diluted in urine. This makes it less likely to form crystals and more likely to be flushed from your system.

Studies indicate that drinking adequate water significantly reduces the risk of kidney stone recurrences, which may help in maintaining healthier uric acid levels (21). The amount you drink matters. Research has found that drinking more than 1500 ml of water daily was associated with reduced uric acid levels in urine for patients with a history of kidney stones (22).

Interestingly, the mineral content of water appears to matter as well. Studies suggest that mineral water rich in bicarbonate may help prevent uric acid crystals from forming in urine, potentially reducing the recurrence of uric acid stones (23). The bicarbonate helps increase urine pH, making it less acidic. This is important because uric acid crystals form more easily in acidic environments.

Research on alkaline water has shown promising results. One study found that it significantly reduced uric acid levels in the blood of patients with chronic gouty arthritis compared to standard treatments alone (24).

Summary
Research suggests that both the quantity and mineral content of water matter. Bicarbonate-rich or alkaline water can support uric acid management by diluting urine, increasing its pH, and reducing the risk of crystal formation.

6. Plant Proteins: Nuts, Seeds, and Legumes

Plant-based protein sources may offer alternatives that support healthier uric acid levels while providing essential nutrients. Many animal proteins with high levels of purines break down into uric acid. Plant proteins on the other hand tend to contain different types and amounts of purines that appear to affect the body differently. The evidence is particularly strong for nuts.

Observational research indicates that people who regularly consume nuts tend to have lower uric acid levels (2). Among various nuts, almonds have shown particularly promising results in research. One study found that consuming just 10g of almonds daily was associated with significantly reduced uric acid levels in patients with heart disease (25).

Beyond nuts, legumes such as beans may also offer benefits. Research has found that common beans were associated with reduced uric acid levels from 6.88 to 6.31 mg/dL in patients with kidney stones (26). The fiber content of legumes may play a role in this effect by helping to maintain healthy kidney function.

The type of carbohydrates you choose matters too. Whole grains appear to be a healthier choice than refined carbohydrates. Studies suggest that a diet rich in whole grains is associated with lower serum uric acid levels, while refined grains are linked to higher uric acid levels (27). Recent research confirms that diets rich in plant-based fast food and refined pasta are associated with higher uric acid levels compared to whole-grain-rich diets (28).

Tip
Replacing some meat meals with a handful of nuts, beans, lentils, or whole grains several times a week may help with uric acid management. Research shows that sufficient bean and nut intake is associated with a significantly lower risk of hyperuricemia and hypertension (29). Additionally, incorporating plant proteins like those from lupin seeds into the diet can significantly decrease uric acid levels alongside improvements in cholesterol and other metabolic markers (30).

7. Probiotics and Fermented Foods

The beneficial bacteria in probiotic foods may help break down purines in the gut before they’re absorbed, potentially reducing uric acid formation in the body.

Research suggests that regularly consuming probiotic-rich foods may influence uric acid metabolism. One study found that multi-strain probiotic supplementation was associated with reduced uric acid levels in obese women after menopause (31).

Yogurt containing specific probiotic strains has shown promising results in clinical research. Studies indicate that yogurt with Lactobacillus (gasseri PA-3) may help lower uric acid levels in patients with high uric acid and gout (32). A recent study on multi-strain probiotics showed particularly notable results. The research found they were associated with significantly reduced uric acid levels in participants with fatty liver disease (33).

Prebiotic fiber may also help support lower uric acid levels. Research found that certain types of prebiotics were associated with reduced uric acid levels by approximately 10% in patients with serious kidney disease (34).

Fact
Research has found that the gut bacteria of people with high uric acid levels often differ from those of people with normal levels. Those with high uric acid tend to have less microbial diversity and different proportions of certain bacterial groups (35).

8. Olive Oil and Healthy Fats

Research suggests that the type of fats in your diet may influence uric acid levels. Multiple studies indicate that Mediterranean dietary patterns rich in olive oil may be beneficial for uric acid management. Olive oil is a central component of the Mediterranean diet, which research has associated with significant benefits for uric acid management (1).

In clinical studies, consuming extra virgin olive oil has been shown to reduce serum uric acid levels in patients with chronic kidney disease (36). Multiple studies demonstrate that higher adherence to the Mediterranean diet is strongly associated with a lower risk of hyperuricemia (high uric acid levels).

Research from the ATTICA study found intriguing results. Individuals with the highest adherence to the Mediterranean diet had a 70% lower likelihood of having hyperuricemia compared to those with the lowest adherence (37). This pattern is further confirmed by prospective research showing that higher baseline adherence to the Mediterranean diet is associated with significantly higher rates of hyperuricemia reversion (38).

Tip
Consider replacing saturated fats with olive oil in your cooking and food preparation. Extra virgin olive oil may be particularly beneficial for salad dressings, drizzling over vegetables, or low-temperature cooking. Research suggests that consuming 40 mL (about 3 tablespoons) of extra virgin olive oil daily may provide measurable benefits for those with elevated uric acid levels.

9. Low-Fructose Fruits

While fruits are generally considered healthy, research suggests their impact on uric acid varies considerably based on their fructose content. Some forms of fructose may contribute to increased uric acid levels. Studies indicate that not all fruits affect uric acid in the same way.

Research suggests that high fructose consumption increases the risk of hyperuricemia and gout. Selecting fruits with lower fructose content may be beneficial for those managing uric acid levels (39). Additionally, consuming fructose in whole fruits may have different metabolic effects than consuming it in juices or sugar-sweetened beverages (41).

Fruits such as berries (strawberries, blueberries), cherries, and citrus fruits (oranges, grapefruit) contain relatively lower fructose levels. They are also rich in vitamin C, which research suggests may help reduce uric acid levels (40).

Warning
Research suggests being cautious with fruits high in fructose, such as mangoes, grapes, and dried fruits. These may raise uric acid levels in some people. Studies indicate fruit juices may be particularly problematic because they contain concentrated fructose without the fiber present in whole fruits. For those managing uric acid levels, whole fruits are generally preferable to fruit juices based on current research (42).

10. Potassium-Rich Foods

Research suggests that foods high in potassium may play a role in uric acid management. Studies examining diets rich in potassium, such as the DASH diet (Dietary Approaches to Stop Hypertension), have shown benefits for uric acid management. Research indicates that this dietary pattern, which emphasizes potassium-rich fruits and vegetables, may help reduce serum uric acid levels in individuals with high uric acid (43).

In controlled feeding studies, diets rich in potassium from fruits and vegetables were associated with significant reductions in uric acid levels in the blood (44). Research examining how potassium affects uric acid metabolism suggests it may help increase uric acid excretion through the kidneys. Some studies indicate it might also reduce the activity of enzymes involved in uric acid production (43).

Good sources of potassium include bananas, oranges, potatoes, tomatoes, spinach, avocados, and legumes. Including these foods regularly in your diet might help support healthy uric acid levels.

Tip
Research suggests that aiming for 3,500-4,700 mg of potassium daily from food sources may be beneficial for many people. Good choices include a medium banana (422 mg), a medium potato with skin (926 mg), a cup of cooked spinach (839 mg), an avocado (975 mg), or a cup of cooked white beans (1,004 mg). Studies indicate that distributing your potassium intake throughout the day may help maintain stable kidney function for optimal uric acid removal (43).

11. Quercetin-Rich Foods

Quercetin, a plant compound found in many foods, has been studied for its potential effects on uric acid levels. Recent research suggests it may have promising applications for uric acid management. Clinical research has produced promising results with quercetin supplements.

One study found that taking 500 mg of quercetin daily for 4 weeks was associated with significantly reduced uric acid levels in healthy males with high-normal levels (46). Animal studies also suggest that quercetin may help lower uric acid levels through multiple mechanisms affecting uric acid production and elimination (45).

Foods rich in quercetin include apples (especially with skin), onions (particularly red onions), cherries, berries, grapes, citrus fruits, leafy green vegetables, and hot peppers. Tea is also a good source, with green tea being especially rich in quercetin (45).

Note
While dietary changes may help manage uric acid levels, they should complement, not replace, medical treatment. This especially important for conditions like gout or kidney stones. Always consult with your healthcare provider before making significant dietary changes, especially if you’re taking medications or have existing health conditions.

Conclusion

Managing uric acid levels through diet is supported by scientific research. It is a potential approach to preventing and controlling conditions like gout and kidney stones. Studies suggest that what you eat (and don’t eat) may significantly influence your uric acid levels and overall health.

For a potentially more effective approach, research suggests combining multiple strategies. Consider including dairy products, cherries, coffee, or tea in your daily diet. Stay well-hydrated. Choose plant proteins like nuts and legumes when possible. Include probiotic-rich foods. Limit sugar-sweetened beverages, alcohol, and high-purine animal proteins based on your doctor’s recommendations.

Remember that consistency appears to be important. Research suggests these dietary changes work best when maintained over time as part of a healthy lifestyle. If you have gout, kidney stones, or other conditions related to uric acid, work with your healthcare provider to develop a plan that includes both appropriate dietary changes and medical treatment.

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