High uric acid levels affect millions of people worldwide and can lead to painful conditions, like gout and kidney stones. When uric acid builds up in your bloodstream, it can form sharp, needle-like crystals in your joints and tissues. This triggers inflammation and intense pain.

Elevated uric acid not only increases your risk of painful gout attacks but is also linked to kidney stones, cardiovascular disease, and metabolic syndrome (1).

Fortunately, research shows that simple dietary and lifestyle changes can effectively lower uric acid levels, potentially reducing your risk of gout attacks and related complications.

Natural Ways to Lower Uric Acid Levels

Here are 14 research-backed natural ways to help lower your uric acid levels and reduce your risk of gout attacks and related health problems.

1. Follow the DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet, which was originally designed to lower blood pressure, has also shown remarkable benefits for reducing uric acid levels. This eating pattern emphasizes fruits, vegetables, whole grains, and low-fat dairy, and it limits red meat, salt, and added sugars.

Research shows that the DASH diet can significantly lower uric acid levels. The benefits are even more pronounced for people who already have high uric acid levels, making this dietary approach particularly valuable for those at risk of gout (4, 5).

Tip
To follow the DASH diet, aim for 4-5 servings of vegetables, 4-5 servings of fruits, 7-8 servings of whole grains, and 2-3 servings of low-fat dairy daily. Limit meat to 5-6 ounces per day, choosing lean options when possible. This naturally lowers purine intake while providing nutrients that help your body eliminate uric acid.

2. Consume More Low-Fat Dairy

Dairy products, particularly low-fat options, can help reduce uric acid levels and protect against gout. Unlike many animal proteins that increase uric acid, dairy proteins appear to have unique effects that help your body eliminate uric acid more effectively.

Studies show that consuming milk can reduce uric acid levels by approximately 10%, while avoiding dairy may cause uric acid levels to rise (6, 7).

The protective effect of dairy appears to be significant, with research suggesting it may reduce the risk of developing gout by up to 44% (8).

3. Drink Coffee Regularly

Your morning coffee may be doing more than waking you up – it could also be helping to lower your uric acid levels. Research shows that regular coffee drinkers tend to have lower uric acid levels and a reduced risk of gout.

Studies suggest that moderate coffee consumption (1-3 cups daily) is linked to significantly lower uric acid levels. The more coffee that is consumed, the greater the protection seems to be, though the benefits vary by gender (9).

Interestingly, both regular and decaffeinated coffee appear to provide benefits, suggesting that compounds other than caffeine are responsible for the uric acid-lowering effect (10).

4. Add Cherries and Berries to Your Diet

Cherries, especially tart varieties, have emerged as a star natural remedy for reducing uric acid levels and gout symptoms. The secret lies in their rich anthocyanin content—powerful plant compounds with anti-inflammatory and antioxidant properties.

Research has found that consuming tart cherry juice can significantly reduce uric acid levels and decrease the frequency of gout attacks (11).

The benefits of cherries extend beyond everyday management of uric acid. Studies show they can also help reduce uric acid levels after intense physical activity, which typically raises urate levels (12).

What’s really impressive is that cherry extract supplementation can significantly reduce gout flares. One study found that participants taking cherry extract experienced nearly half as many gout attacks as they did before treatment (13).

5. Increase Vitamin C Intake

Vitamin C appears to help lower uric acid levels by increasing its excretion through the kidneys. Food sources and supplements of vitamin C show benefits in research studies.

Studies show that vitamin C supplementation can significantly reduce uric acid levels, with greater effects in people who have higher baseline levels (14, 15).

Long-term vitamin C intake may also help prevent gout. Research suggests that regular vitamin C supplementation can reduce the risk of developing gout by about 12% (16).

Foods high in vitamin C include bell peppers (190 mg per cup), strawberries (85 mg per cup), citrus fruits (70-85 mg per medium fruit), kiwi (70 mg per fruit), broccoli (80 mg per cup), and tomatoes (30 mg per cup). Eating these foods regularly can help boost your vitamin C intake naturally.

6. Stay Well Hydrated

Proper hydration is one of the simplest yet most effective strategies for managing uric acid levels. When you’re well-hydrated, your kidneys can more efficiently filter out uric acid, preventing it from accumulating in your bloodstream.

Research shows that people who drink more water have fewer symptom recurrences. One study found that increasing water intake enough to produce at least 2 liters of urine daily reduced recurrences by 55% (17).

The type of water may also matter. Mineral-rich and alkaline waters may provide additional benefits by changing the pH of your urine, which helps uric acid dissolve more easily (18, 19).

7. Limit Purine-Rich Foods (Especially Animal Sources)

Since purines break down into uric acid in your body, it makes sense to moderate your intake of purine-rich foods. However, not all purine sources affect uric acid equally – animal-based purines have a much stronger impact than plant-based sources.

Research shows that fish, beef, and poultry all increase uric acid levels, with some seafood having particularly strong effects (20).

Studies have found that meat intake, seafood consumption, and alcohol drinking all significantly increase the risk of developing gout. In contrast, dairy products and coffee are associated with lower risk (21).

Foods highest in purines include organ meats (liver, kidneys, sweetbreads), game meats, certain types of seafood (anchovies, sardines, scallops, mussels), and beer. Moderate sources include most meats, poultry, and other seafood varieties.

Note
Plant sources of purines (like legumes, mushrooms, asparagus, spinach, and cauliflower) appear to have minimal impact on uric acid levels for most people, so you generally don’t need to avoid these healthy foods.

8. Reduce Sugar and Fructose Intake

Sugar, particularly fructose, can raise uric acid levels by increasing its production in your body. Fructose is found naturally in fruit but is often more heavily consumed in processed foods, sweetened beverages, and products with high-fructose corn syrup.

Research has consistently linked sugar-sweetened beverages with higher uric acid levels and increased gout risk. People who consume the most sugary drinks tend to have significantly higher uric acid concentrations (22).

What’s especially interesting is that fructose and glucose (both types of sugar) affect uric acid differently. While fructose consumption can rapidly increase uric acid levels, glucose actually appears to lower them in some cases (23).

Highly processed foods, which often contain added sugars, have also been shown to affect metabolism and contribute to metabolic dysfunction (24).

Sugar-sweetened beverages are particularly problematic for uric acid levels. Research has shown a significant association between sugar-sweetened beverages and risk of hyperuricemia and gout (2).

9. Focus on Lowering Glycemic Index

Reducing the glycemic index (GI) of your diet may be an effective strategy for lowering uric acid levels. The glycemic index is a measure of how quickly foods raise your blood sugar levels.

Research shows that lowering the glycemic index of your diet can significantly reduce uric acid levels, even when total carbohydrate intake remains the same. One clinical trial found that reducing the glycemic index lowered uric acid levels by approximately 0.24 mg/dl (36).

The study showed that replacing high-GI foods (such as white bread and sugar) with low-GI alternatives (such as whole grains and legumes) can lead to meaningful reductions in uric acid, particularly in individuals who already have elevated levels. This effect occurs even after controlling for changes in other factors like kidney function and insulin sensitivity.

Tip
To lower the glycemic index of your diet, replace refined grains with whole grains, choose fruits over fruit juices, and include legumes like beans and lentils. These low-GI foods help prevent rapid spikes in blood sugar that can affect uric acid metabolism.

10. Consider the Mediterranean Diet

The Mediterranean diet, rich in olive oil, nuts, fruits, vegetables, and whole grains, with moderate fish and limited red meat, has shown significant benefits for uric acid management.

Research has found that people who closely follow the Mediterranean diet are less likely to develop high uric acid levels. Even more promising, those with hyperuricemia are more likely to see their uric acid levels return to normal when following this eating pattern (25).

The Mediterranean diet may offer beneficial effects on overall health beyond just lowering uric acid levels (26).

Research also shows that weight loss achieved through a Mediterranean diet or other approaches can significantly reduce uric acid levels. This is primarily due to improved insulin sensitivity and metabolic health rather than the specific composition of the diet (27).

11. Try Time-Restricted Eating

Time-restricted eating, which involves limiting food intake to a specific window of time each day, shows promising results for reducing uric acid levels and improving metabolic health.

Research indicates that adopting an 8-hour eating window can significantly reduce uric acid levels in people with metabolic risk factors. A randomized controlled trial found that participants who limited their eating to an 8-hour period each day (typically from 10am to 6pm) experienced significant reductions in uric acid levels, along with improvements in other metabolic markers (132).

Notably, these benefits were achieved without intentional calorie restriction or changes in physical activity. This suggests that simply changing when you eat, rather than what or how much, may be a powerful tool for uric acid management and metabolic health.

Tip
To practice time-restricted eating, try limiting your food intake to an 8-10 hour window each day, such as 10am to 6pm or 11am to 7pm. This gives your body a longer fasting period, which may help improve metabolic function and uric acid processing.

12. Maintain a Healthy Weight

If you’re carrying excess weight, losing even a small amount can significantly reduce your uric acid levels. However, the weight loss approach matters; gradual weight loss provides more sustainable benefits than rapid weight loss.

Research shows that moderate weight loss can significantly reduce uric acid levels in people with hyperuricemia. Even a modest 1% reduction in body weight can be associated with meaningful improvements in uric acid levels (27, 28).

Studies also show that maintaining your weight loss is crucial for continued benefits in metabolic health parameters, including uric acid levels (29).

Warning
Very rapid weight loss (more than 1-2 pounds per week) can temporarily increase uric acid levels and trigger gout attacks in susceptible individuals. If you have a history of gout or hyperuricemia, focus on gradual, sustainable weight loss of no more than 1-2 pounds per week, and ensure adequate hydration during your weight loss journey.

13. Exercise Regularly

Regular physical activity provides multiple benefits for uric acid management, including improved kidney function, enhanced insulin sensitivity, better weight management, and direct effects on uric acid metabolism.

Research shows that different types of exercise can effectively lower uric acid levels. High-intensity interval training and moderate continuous exercise have been shown to reduce uric acid significantly (30).

For people with metabolic conditions, moderate-intensity aerobic exercise has been shown to improve metabolic parameters including uric acid levels (31).

Tip
Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking, cycling, or swimming) spread throughout the week, combined with 2-3 sessions of resistance training. Start slowly if you’re currently inactive, and gradually increase duration and intensity. During gout flares, rest the affected joint and focus on gentle, non-weight bearing activities until pain subsides.

14. Limit Alcohol Consumption

Alcohol, particularly beer and spirits, is known to raise uric acid levels and increase gout risk.

Research shows that alcohol consumption is associated with nearly double the risk of gout compared to not drinking. The risk increases with the amount you drink – light drinking raises risk by 16%, moderate drinking by 58%, and heavy drinking by 164% (3).

Not all alcoholic beverages have the same effect. Beer has the strongest impact on uric acid, followed by wine and spirits. Studies show beer increases serum uric acid by about 15%, red wine by 9%, and spirits by 8% (32).

Beer is particularly problematic because it contains both alcohol and purines. Research has found that beer consumption significantly increases the risk of gout compared to other alcoholic beverages (33).

Disclaimer
While the natural approaches discussed in this article have shown effectiveness in research studies, they may not be sufficient for everyone, particularly those with severe hyperuricemia or frequent gout attacks. These strategies should complement, not replace, medical treatment prescribed by your healthcare provider. Always consult with a healthcare professional before making significant changes to your diet or supplement regimen, especially if you have kidney disease, heart conditions, or are taking medications.

Conclusion

Managing uric acid levels naturally requires a careful approach that involves diet and lifestyle changes. Research consistently shows that no single strategy works as effectively as combining several of the approaches discussed in this article. The DASH or Mediterranean diet provides an excellent foundation, complemented by adequate hydration, regular exercise, and strategic inclusion of beneficial foods like cherries, coffee, and low-fat dairy.

What’s particularly encouraging is that many of these strategies offer benefits beyond just lowering uric acid—they also improve overall health, reduce inflammation, support healthy weight, and decrease cardiovascular risk. This is especially important since many people with high uric acid also have related health conditions, like hypertension, diabetes, or kidney disease.

Remember that consistency is key. These approaches work best when maintained as regular habits rather than short-term fixes. If you’re currently experiencing gout attacks or have significantly elevated uric acid levels, these natural strategies can complement medical treatment prescribed by your healthcare provider. Work with your doctor to develop a personalized plan that combines medication when necessary with the evidence-based lifestyle modifications that can help you achieve better long-term uric acid control.

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