Uric acid is a waste product formed during the breakdown of purines found in many foods. Elevated levels of uric acid in the bloodstream can give rise to hyperuricemia, which can cause painful inflammation in the joints and potentially lead to gout. However, certain foods can help reduce uric acid levels in the body and prevent gout flare-ups.
In this article, we will discuss 12 foods known for their uric acid-lowering properties.
1-Cherries
Cherries are a natural source of anthocyanins, potent anti-inflammatory compounds that have been shown to help reduce uric acid levels in the body. By inhibiting the formation of uric acid crystals, cherries can help prevent joint pain and gout attacks. The acid-neutralizing effect of cherries can help to reduce inflammation and pain, making them a valuable addition to any diet. To experience the full benefits of cherries, consuming 200 grams daily is recommended.
2-Folic Acid Rich Foods
Incorporating folic acid-rich foods into your diet is an excellent option if you’re looking for a natural way to lower your uric acid levels. Folic acid is an essential B vitamin crucial in reducing inflammation and preventing the buildup of uric acid crystals. Foods like pinto beans, sunflower seeds, and lentils are excellent sources of folic acid and can be easily incorporated into your daily meals. In addition to lowering uric acid levels, a diet rich in folic acid can have numerous other health benefits, such as improving heart health, boosting brain function, and supporting overall well-being.
3-Apples
Apples are a rich source of malic acid, a natural substance that can help neutralize uric acid in the body. By consuming one apple daily after a meal, you can reap the benefits of this powerful acid-neutralizing effect, which can help relieve those suffering from high uric acid levels. In addition to its uric acid-lowering properties, apples are packed with essential vitamins, minerals, and fiber, making them a nutritious and delicious addition to any diet.
4-Skim milk
While more research is needed, some early studies have suggested that drinking skim milk may help speed up uric acid’s excretion in the urine, which can prevent the buildup of crystals in the joints. Additionally, skim milk may have anti-inflammatory properties that can help to reduce your body’s inflammatory response to uric acid crystals, further decreasing the likelihood of gout flare-ups. Incorporating skim milk into your diet is easy and convenient, and it can be enjoyed in various ways, such as in smoothies, coffee, or as a refreshing beverage on its own.
5-Coffee
Despite its acidic taste, coffee can be a helpful addition to your diet to reduce uric acid levels. While the acid in coffee is different from uric acid, drinking coffee can still provide several benefits for those with high uric acid levels. For example, coffee has been shown to slow down the breakdown of purine into uric acid, which can help prevent the buildup of uric acid crystals in the joints. Moreover, coffee can speed up the rate of uric acid excretion, which can further reduce the likelihood of gout attacks.
6-Vitamin C Rich Foods
Including foods high in vitamin C can effectively prevent gout flare-ups by reducing uric acid levels. Vitamin C is an important antioxidant that can help to disintegrate uric acid and flush it out of the body quickly, reducing the formation of uric acid crystals in the joints. Some of the best sources of vitamin C include kiwi, lemon, amla, guava, oranges, and tomato.
7-Green Tea
Green tea is known for its many health benefits, including its ability to help lower uric acid levels and prevent gout attacks. This is due to catechin, a powerful antioxidant that can help control the production of enzymes related to uric acid formation. When you drink green tea, the catechin works quickly to regulate uric acid formation and prevent the formation of gout crystals in the joints.
8-Water
Drinking adequate water helps flush out excess uric acid from the body through urine, which can help prevent gout symptoms. When the body is dehydrated, the kidneys cannot filter uric acid properly, leading to a buildup of uric acid. Drinking five to eight glasses of water daily is recommended as it helps maintain adequate hydration levels and support kidney function. Good hydration is also essential for overall kidney health, as dehydration can lead to kidney damage and impairment, a risk factor for gout.
9-Apple cider vinegar
Apple cider vinegar is produced by fermenting apple cider, resulting in a distinct variety of vinegar. It has been claimed to have various health benefits, including the ability to help remove uric acid from the body. The malic acid in apple cider vinegar is thought to be responsible for this effect. Malic acid is an organic acid naturally present in many fruits and vegetables, including apples. The malic acid in the vinegar helps break down uric acid crystals, making them easier to eliminate from the body.
10-High Fiber Foods
Consuming foods high in dietary fiber help absorb uric acid from your bloodstream and promote its elimination through your kidneys. This is because dietary fiber can bind with uric acid in your gut and then excrete it through your stool. The recommended daily fiber intake is about 25 to 30 grams for adults, and increasing your fiber intake may help lower uric acid levels in your blood. Isabgol, oats, broccoli, and celery are all good sources of soluble fiber and can help promote the excretion of uric acid.
11-Olive oil
Olive oil is rich in antioxidants and anti-inflammatory compounds, making it a popular ingredient in many diets. Studies have shown that olive oil can help reduce uric acid levels in the body. This is due to polyphenols, powerful antioxidants that help protect against free radicals and reduce inflammation. Olive oil also contains healthy fats that are beneficial for treating joint swelling. The healthy fats found in olive oil help lubricate the joints and reduce inflammation, which can help alleviate the pain and discomfort associated with gout.
12-Tomatoes
Tomatoes have an alkaline nature that can help balance the pH level of the blood. They contain citric acid and malic acid, which are weak organic acids that contribute to the alkaline nature of the tomato. When consumed, the alkaline property of the tomato is transferred to the bloodstream, which helps neutralize uric acid and reduce its level in the body. Tomatoes are also a good vitamin C and potassium source, essential for maintaining a healthy uric acid balance. Further, they are low in purines, which are broken down into uric acid in the body, making tomatoes an ideal food for people with gout or high levels of uric acid.
