🔬 What is Uric Acid?
Uric acid is a natural waste product formed when your body breaks down purines — substances found in certain foods and produced by your body. Normally, uric acid dissolves in the blood, passes through the kidneys, and is excreted in urine. However, when levels become too high (hyperuricemia), it can lead to health problems like gout, kidney stones, or even kidney damage.
🚫 Foods to Avoid (High-Purine Foods)
To manage or lower uric acid levels, avoid or limit these high-purine foods:
1. Organ Meats
- Liver
- Kidney
- Sweetbreads
- Brain
2. Red Meat
- Beef
- Lamb
- Pork
- Venison
3. Certain Seafood & Shellfish
- Anchovies
- Sardines
- Mackerel
- Herring
- Scallops
- Mussels
- Tuna (especially in large amounts)
4. Alcohol
- Beer (highest risk — contains purines + impairs excretion)
- Spirits (moderate risk)
- Wine (lower risk, but still limited)
5. Sugary Drinks & Foods High in Fructose
- Soda (especially with high-fructose corn syrup)
- Fruit juices (apple, orange)
- Candy, pastries, sweetened cereals. Fructose increases uric acid production.
6. Yeast & Yeast Extracts
- Brewer’s yeast
- Nutritional yeast (in large amounts)
- Marmite/Vegemite
✅ Foods to Include (Low-Purine, Uric Acid-Lowering)
1. Low-Fat Dairy
- Skim milk, yogurt, and cottage cheese may help excrete uric acid.
2. Cherries & Berries
- Especially tart cherries, which have been shown to reduce gout attacks.
3. Vegetables (Most are safe, even some moderate-purine ones)
- Leafy greens, bell peppers, carrots, and cucumbers. Contrary to old beliefs, veggies like spinach, asparagus, and cauliflower don’t significantly raise uric acid in most people.
4. Whole Grains
- Oats, brown rice, whole wheat bread (in moderation)
5. Water
- Drink plenty (2.5–3L/day) to help flush uric acid.
6. Coffee (in moderation)
Some studies link coffee with lower uric acid levels.
7. Vitamin C-Rich Foods
- Oranges, strawberries, kiwi, and bell peppers. Vitamin C may help lower uric acid.
⚠️ Common Causes of High Uric Acid (Hyperuricemia)
1. Diet High in Purines
- Excess red meat, seafood, and alcohol.
2. Obesity
- Fat cells produce more uric acid and reduce kidney excretion.
3. Kidney Dysfunction
- Impaired kidneys can’t excrete uric acid efficiently.
4. Genetics
- Some people naturally produce more uric acid or excrete less.
5. Medications
- Diuretics (“water pills”)
- Low-dose aspirin
- Immunosuppressants (e.g., cyclosporine)
- Niacin (vitamin B3)
6. Medical Conditions
- Hypothyroidism
- Psoriasis
- Tumor lysis syndrome (cancer treatment)
- Metabolic syndrome (high BP, insulin resistance, high cholesterol)
7. Dehydration
- Less urine = less uric acid excretion.
8. Excessive Alcohol or Fructose Intake
- Both increase production and reduce excretion.
💡 Lifestyle Tips to Lower Uric Acid
- Lose weight gradually (rapid loss can temporarily raise levels).
- Exercise regularly — improves metabolism and kidney function.
- Avoid crash diets or fasting — can spike uric acid.
- Limit alcohol, especially beer.
- Stay hydrated — water is your best friend.
- Manage stress — chronic stress may affect metabolism.
🩺 When to See a Doctor
- Frequent joint pain/swelling (possible gout attacks)
- History of kidney stones
- Blood test shows consistently high uric acid (>7.0 mg/dL)
- Family history of gout or kidney disease
Medications like allopurinol or febuxostat may be needed if lifestyle changes aren’t enough.
📌 Quick Summary Table
| Category | Avoid | Prefer |
|---|---|---|
| Protein | Organ meats, red meat, shellfish | Low-fat dairy, eggs, tofu (moderate) |
| Drinks | Beer, soda, sugary juices | Water, coffee (moderate), herbal tea |
| Fruits | High-fructose fruits/juices | Cherries, berries, citrus |
| Carbs | Refined carbs, sugary snacks | Whole grains, vegetables |
| Other | Yeast extracts, processed foods | Vitamin C foods, fiber-rich meals |