Uric acid is a waste product formed when the body breaks down purines, substances found in certain foods and drinks. High levels of uric acid in the blood, known as hyperuricemia, can lead to health issues such as gout, kidney stones, and even kidney failure in severe cases. To prevent these complications, it’s important to manage uric acid levels through dietary changes. Here are some practical tips on how to keep uric acid levels in check with a healthy diet as shared by Delhi and NCR leading dietician for uric acid and gout Avni Kaul.
How to reduce uric acid levels in the body with a good diet plan?
Limit Purine-Rich Foods – Purines are naturally occurring substances that are metabolized into uric acid in the body. Foods high in purines can elevate uric acid levels, making it crucial to limit their consumption. Common purine-rich foods include:
- Organ meats like liver, kidney, and sweetbreads
- Red meats (beef, lamb, and pork)
- Certain types of fish and shellfish (sardines, anchovies, scallops)
- Alcohol, especially beer
By reducing your intake of these foods, you can significantly lower the production of uric acid.
Opt for Low-Purine Alternatives – Replacing high-purine foods with low-purine alternatives is an effective way to manage uric acid levels. These alternatives include:
- Lean proteins like chicken, turkey, and plant-based proteins (tofu, beans, and lentils)
- Low-fat dairy products (milk, yogurt, and cheese)
- Whole grains such as brown rice, quinoa, and oats
- Fresh fruits and vegetables
These foods are not only low in purines but also provide essential nutrients for overall health.
Increase Water Intake – Staying hydrated is key to keeping uric acid levels in check. Drinking plenty of water helps flush excess uric acid from the body through urine. Aim to drink at least 8-10 glasses of water per day. In addition to water, herbal teas and fresh fruit juices (without added sugar) can also help maintain hydration levels. Avoid sugary sodas and drinks, as they contain high levels of fructose, which can increase uric acid production.
Incorporate Anti-Inflammatory Foods – Certain foods have anti-inflammatory properties that can help reduce the symptoms of high uric acid levels, such as joint pain from gout. Some anti-inflammatory foods to include in your diet are:
- Cherries: Studies suggest that cherries may help lower uric acid levels and reduce the risk of gout attacks.
- Berries: Blueberries, strawberries, and other berries are rich in antioxidants and can combat inflammation.
- Omega-3-rich foods: Foods like flaxseeds, chia seeds, and walnuts, as well as fish like salmon, are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Reduce Hard Drinks and Sugary Drinks – Hard drinks and sugary drinks are known to increase uric acid levels. Hard drinks contain high amounts of purines, while sugary drinks contain fructose, which leads to an increase in uric acid production. Limiting or avoiding these beverages is crucial to maintaining healthy uric acid levels.
Maintain a Healthy Weight – Obesity and being overweight are linked to higher levels of uric acid in the blood. Maintaining a healthy weight through a balanced diet and regular exercise can help lower uric acid levels and reduce the risk of gout and other complications. Avoid crash diets or extreme weight loss methods, as they can temporarily increase uric acid levels.
Monitor Portion Sizes – Even healthy foods can contribute to elevated uric acid levels if consumed in large quantities. Paying attention to portion sizes, especially when it comes to protein-rich foods, can help control uric acid levels. Moderation is key to maintaining a well-balanced diet that supports healthy uric acid levels.
Keeping uric acid levels in check through dietary management is an effective way to prevent gout and other related health issues. Limiting purine-rich foods, opting for low-purine alternatives, staying hydrated, and incorporating anti-inflammatory foods are key steps to maintaining healthy uric acid levels. By making these simple changes, you can protect your joints, kidneys, and overall health.
Note: Always consult with a healthcare professional or dietitian before making significant changes to your diet, especially if you have a history of gout or hyperuricemia.
