Uric acid is a necessary substance in the body that occurs when the body processes purines. Purines are present in the body and many common foods, such as fish, beans, beer, and more.
High uric acid levels, medically known as hyperuricemia, result from the metabolic breakdown of purines. Elevated uric acid levels are often observed in individuals with certain chronic conditions, including diabetes and gout (1).
While high uric acid levels can be concerning, they can often be managed through lifestyle and dietary modifications (2).
High uric acid levels can lead to joint pain and discomfort, commonly associated with gout or arthritis. Symptoms like joint inflammation are typical, while fever and chills are less common but possible (3).
When someone has gout, the kidneys become unable to clear sufficient uric acid, because of damage from elevated blood sugar.
Table of Contents
- How to Lower Uric Acid Levels Naturally?
- 1. Stay Hydrated
- 2. Stick to Low-Glycemic Index Foods
- 3. Be Mindful of Excess Sugar Intake
- 4. Add More Fiber to Your Diet
- 5. Find a Way to Manage Stress Levels
- 6. Skip or Limit Alcohol
- 7. Maintain a Healthy Weight
- 8. Eat More Vitamin-C Rich Fruits
- 9. Limit or Eliminate High-Purine Foods
- 10. Take a Look at Medications and Supplements
How to Lower Uric Acid Levels Naturally?
Check out what lifestyle behaviors, healthy habits, and diet changes you can make to your routine to diminish levels of uric acid naturally below.
1. Stay Hydrated
While there was always limited research to show that water had any effect on lowering uric acid, new studies are promising. Human bodies house nearly 60 percent water, so hydration is a critical component to keeping the body functioning well.
Increasing water intake may help reduce hyperuricemia in people with gout, as staying hydrated is crucial for overall body function. (1)
However, staying adequately hydrated is an essential part of maintaining healthy uric acid levels and overall well-being.
It’s important to evaluate your hydration needs, particularly if you have high uric acid levels, as dehydration can exacerbate the condition.
2. Stick to Low-Glycemic Index Foods
Maintaining balanced insulin levels is important for individuals with high uric acid, especially those with diabetes.
Including low-glycemic foods in your diet, such as green vegetables and certain fruits, can be beneficial for managing uric acid levels.
Diet is one of the most crucial factors in maintaining a healthy lifestyle for anyone, but it is especially critical for those who suffer from high uric acid levels. A change in diet can help to diminish your risk of developing other health complications later in life.
3. Be Mindful of Excess Sugar Intake
Excessive sugar intake, particularly high fructose, can adversely affect individuals with high uric acid levels, increasing the risk of gout (2).
Limiting sugar consumption is beneficial for overall health and particularly crucial for those with high uric acid levels.
Opt for natural sweeteners like honey or agave instead of artificial sweeteners to reduce sugar-related health risks.
Monitoring sugar intake is essential, as it plays a role in insulin production and can affect uric acid levels.
4. Add More Fiber to Your Diet
A high-fiber diet can aid in lowering uric acid levels and reducing symptoms associated with hyperuricemia.
Fiber-rich diets are effective in managing uric acid levels, as evidenced by research showing their role in preventing and suppressing hyperuricemia. (3)
Dietary changes, such as adopting a fiber-rich Mediterranean diet, have been shown to positively impact uric acid levels and manage gout symptoms. (4)
5. Find a Way to Manage Stress Levels
Chronic stress can exacerbate chronic inflammatory conditions, including those associated with high uric acid levels.
Research indicates that stress reduction can lead to lower uric acid levels, highlighting the importance of stress management in hyperuricemia. (5)
While avoiding stress may not always be possible, managing it effectively is vital for individuals with high uric acid levels.
Incorporating relaxation and healthy activities can significantly aid in reducing stress and its impact on uric acid levels.
6. Skip or Limit Alcohol
Alcohol can significantly impact uric acid levels, and it’s advisable to limit or avoid it, especially beer and liquor.
Research suggests that while beer and liquor can raise uric acid levels, moderate wine consumption does not have the same effect. (6)
However, it’s important to moderate alcohol intake, as excessive consumption, particularly of beer and liquor, can lead to hyperuricemia.
7. Maintain a Healthy Weight
Achieving and maintaining a healthy weight is particularly important for individuals with hyperuricemia.
Excess weight can exacerbate hyperuricemia, as it can impact blood sugar balance and increase strain on joints.
A diet rich in low-glycemic foods and low in processed sugars, coupled with fiber intake, is essential for maintaining a healthy weight.
8. Eat More Vitamin-C Rich Fruits
Vitamin C is a vital nutrient that can help lower uric acid levels when included in your diet.
Incorporating vitamin C-rich fruits into your diet can be beneficial in preventing and managing hyperuricemia.
Fruits such as strawberries, citrus fruits, and papayas not only offer vitamin C but also contain antioxidants that support overall health.
Regular consumption of these fruits may assist in reducing the risk of gout flare-ups and support kidney function, crucial for uric acid regulation.
9. Limit or Eliminate High-Purine Foods
Foods high in purines, such as certain fish and meats, can contribute to increased uric acid levels.
Limiting or avoiding these high-purine foods can be an effective strategy in reducing uric acid levels in the body.
Additionally, it’s advisable to moderate the intake of yeast-rich products like beer and certain breads, which are also high in purines.
Adopting a diet lower in purines can aid in better managing gout symptoms and promote overall health.
10. Take a Look at Medications and Supplements
Certain medications and supplements, including diuretics and some Parkinson’s disease treatments, can affect uric acid levels. (7)
Consult with your doctor if you’re taking these medications or supplements and have concerns about your uric acid levels.
Be mindful of over-the-counter supplements, especially those containing niacin or vitamin B3, as they can also influence uric acid concentrations. Proactive communication with a healthcare professional is key to managing these effects.
There are many natural ways to lower uric acid levels in the body, such as diet changes like food eliminations, stress management, and much more.
If you suffer from symptoms of high uric acid like gout or arthritis, reach out to your healthcare professional to see how you can start to alter your diet to help you.