Have you ever woken up with sudden, throbbing pain in your toe or noticed swelling in your joints after a heavy meal? If so, high uric acid levels could be the cause of these issues. This condition is commonly associated with gout, a type of arthritis that causes painful joint inflammation.
Uric acid is a waste product created when the body breaks down purines. Purines are naturally found in foods such as red meat, seafood, and certain vegetables. Under normal circumstances, the kidneys filter out uric acid from the bloodstream. However, when the body produces too much uric acid or the kidneys cannot eliminate it efficiently, the excess acid can form crystals that settle in the joints. This leads to symptoms such as pain, swelling, and stiffness, commonly referred to as gout attacks.
The number of people affected by gout is expected to rise significantly in the coming decades. According to recent estimates, the incidence of gout is projected to increase by more than 70% between 2020 and 2050. While medications are commonly used to treat gout, dietary adjustments and lifestyle changes can also help control uric acid levels naturally and reduce the frequency of gout flare-ups.
In this blog, we will explore effective home remedies that may help lower uric acid levels and reduce your risk of developing gout.
Top 10 Home Remedies to Reduce High Uric Acid Levels
To manage uric acid levels naturally, focus on hydration, fibre, and foods that support kidney health and reduce inflammation.
Here are 10 effective home remedies to help lower uric acid levels:
1. Drink Plenty of Water
Drinking water is one of the most effective ways to help manage uric acid levels. Water helps flush excess uric acid from the body through urine, which reduces the risk of uric acid crystals forming in the joints. Aim for 10 to 12 glasses of water per day to support healthy kidney function and prevent gout flare-ups. Additionally, drinking unsweetened lemon water can be beneficial, as lemon juice helps to alkalize the body, which may aid in reducing uric acid levels.
2. Add Fibre-Rich Foods
Including fibre-rich foods like whole grains in your diet is an important step for overall health. While whole grains do not directly lower uric acid levels like some medications or specific dietary changes, they contribute to better metabolic health. By promoting healthy digestion and supporting kidney function over time, fibre-rich foods can indirectly help the body manage uric acid levels more effectively. Regular consumption of fibre also helps maintain a healthy weight, which is crucial in managing gout.
3. Vitamin C-Rich Fruits
Fruits like oranges, guava, kiwi, and amla are rich in vitamin C, which helps enhance the excretion of uric acid through urine. A study has shown that increasing vitamin C intake can modestly reduce serum uric acid concentrations in men. Regular consumption of these vitamin C-rich fruits can help lower uric acid levels over time, reducing the risk of gout attacks.
4. Tart Cherries
Studies have shown that tart cherries (not all berries) may help reduce gout flares due to their anti-inflammatory and antioxidant properties.
Researchers found that eating cherries reduced the risk of a gout attack by 35%. Those who used cherry extract saw an even greater benefit, with a 45% lower risk of flare-ups. Interestingly, when cherries were combined with the medication allopurinol, the risk of gout attacks dropped by as much as 75%.
Tip: For relief, eat fresh tart cherries or drink unsweetened cherry juice.
5. Green Tea
Green tea, rich in catechins, has antioxidant properties that help protect against oxidative stress. Drinking one or two cups daily may benefit those with gout-related joint inflammation, helping reduce symptoms and support overall joint health.
A study published in Nutrition found that consuming green tea for 7 days significantly decreased oxidative stress markers in young men undergoing resistance exercise.
6. Apple Cider Vinegar (ACV)
Add 1 teaspoon of organic ACV to a glass of warm water daily. It contains malic acid, which may support liver and kidney function. Scientific evidence is limited, but it’s safe in moderation.
7. Avoid High-Purine Foods
Limit or avoid high purine foods like:
- Organ meats (liver, kidney)
- Red meats (pork, mutton)
- Shellfish and oily fish (anchovies, sardines, mackerel)
- Turkey
- Peas, cauliflower, and mushrooms if you’re prone to gout.
Water-rich vegetables like cucumbers and carrots help hydrate and support natural detox. While not directly proven to lower uric acid, they can be part of an overall anti-inflammatory diet. Focus on tomatoes, bell peppers, and leafy greens (except spinach/asparagus).
8. Moderate Coffee Intake
Black coffee (without sugar or cream) may help lower uric acid levels due to its antioxidant and diuretic properties. Limit to 1–2 cups per day if tolerated.
9. Dark Chocolate (Optional)
Dark chocolate with high cocoa content contains antioxidants. While not proven to directly lower uric acid in large scale studies, it may reduce inflammation, which is common in people who suffer from gout.
10. Balance Blood Sugar & Insulin
Did you know that poor blood sugar control and insulin resistance can increase uric acid levels? When the body becomes resistant to insulin, as in prediabetes and type 2 diabetes, it struggles to eliminate uric acid through the kidneys. This can elevate your risk of gout over time.
Improving blood sugar control and insulin sensitivity through healthy eating, regular exercise, and weight management can help reduce uric acid levels and prevent gout.
- Cut Back on Sugar: High-fructose corn syrup and refined sugar are linked to higher uric acid and gout.
- Limit Alcohol: Especially beer and spirits, which are high in purines and may impair kidney function.
Frequently Asked Questions (FAQs)
To lower uric acid quickly, drink plenty of water to help flush it out of your system and avoid high-purine foods like red meat, seafood, and alcohol. Eating a diet rich in fruits, vegetables, and whole grains can also help reduce uric acid levels.
Cherries are among the best foods for reducing uric acid levels due to their anti-inflammatory properties, which can help lower uric acid in the blood. Other foods that can be beneficial for managing uric acid levels include low-fat dairy products, whole grains, and a variety of vegetables. These foods help promote healthy metabolism and kidney function, which are key in reducing uric acid and preventing gout flare-ups.
Drinking plenty of water is the best way to help lower uric acid levels. Additionally, you can drink coffee, green tea, and lemon water, which may help reduce uric acid levels.
Yes, curd (or yoghurt) is good for managing uric acid levels because it is low in purines, which helps prevent the increase in uric acid production. Low-fat dairy products, including curd, are generally beneficial for reducing uric acid levels and promoting overall kidney health, making them a helpful addition to a gout-friendly diet.
Normal uric acid levels generally range from 2.5-7.0 mg/dL for males and 1.5-6.0 mg/dL for females, regardless of age.
Uric acid levels above 7.0 mg/dL in males and above 6.0 mg/dL in females are considered high.
Yes, a uric acid level of 7.0 mg/dL is considered high for both males and females.
Yes, a uric acid level of 5.4 mg/dL falls within the normal range for both males and females.
Yes, eggs are low in purines and are considered good for managing uric acid levels.
Drink plenty of water, reduce intake of purine-rich foods, maintain a healthy diet, and take medications as prescribed by a healthcare provider to help flush out uric acid crystals.
References
- Cross, M., Kanyin Liane Ong, Culbreth, G. T., Steinmetz, J. D., Cousin, E., Lenox, H., Kopec, J. A., Haile, L. M., Brooks, P. M., Kopansky-Giles, D. R., Dreinhoefer, K. E., Betteridge, N., Mohammadreza Abbasian, Mitra Abbasifard, Abedi, A., Melka Biratu Aboye, Aravkin, A. Y., Artaman, A., Banach, M., & Bensenor, I. M. (2024). Global, regional, and national burden of gout, 1990–2020, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. The Lancet Rheumatology, 6(8). https://doi.org/10.1016/s2665-9913(24)00117-6
- Gao, X., Curhan, G., Forman, J. P., Ascherio, A., & Choi, H. K. (2008). Vitamin C Intake and Serum Uric Acid Concentration in Men. The Journal of Rheumatology, 35(9), 1853. https://pmc.ncbi.nlm.nih.gov/articles/PMC2853937
- Collins, M. W., Saag, K. G., & Singh, J. A. (2019). Is there a role for cherries in the management of gout? Therapeutic Advances in Musculoskeletal Disease, 11. https://doi.org/10.1177/1759720X19847018
- Maiti, S., Nazmeen, A., Medda, N., Patra, R., & Ghosh, T. K. (2019). Flavonoids green tea against oxidant stress and inflammation with related human diseases. Clinical Nutrition Experimental, 24, 1–14. https://doi.org/10.1016/j.yclnex.2018.12.004
- Kandeel, S., & Elkaliny, H. (2020). The possible protective effect of apple cider vinegar on mercuric chloride-induced changes on rat hepatocytes: immunohistochemical and ultrastructure study. Journal of Microscopy and Ultrastructure, 8(3), 126. https://doi.org/10.4103/jmau.jmau_63_19
- Gout and diet: Foods to eat and avoid. (n.d.). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/315732
- Park, K. Y., Kim, H. J., Ahn, H. S., Kim, S. H., Park, E. J., Yim, S.-Y., & Jun, J.-B. (2016). Effects of coffee consumption on serum uric acid: systematic review and meta-analysis. Seminars in Arthritis and Rheumatism, 45(5), 580–586. https://doi.org/10.1016/j.semarthrit.2016.01.003
- Rho, Y. H., Zhu, Y., & Choi, H. K. (2011). The epidemiology of uric acid and fructose. Seminars in Nephrology, 31(5), 410–419. https://doi.org/10.1016/j.semnephrol.2011.08.004
- Neogi, T., Chen, C., Niu, J., Chaisson, C., Hunter, D. J., & Zhang, Y. (2014). Alcohol Quantity and Type on Risk of Recurrent Gout Attacks: An Internet-based Case-crossover Study. The American Journal of Medicine, 127(4), 311–318. https://doi.org/10.1016/j.amjmed.2013.12.019
Leave a Reply