Certain health conditions, diet, and genetics can cause uric acid to rise. Avoiding alcohol and limiting certain foods and drinks can help lower uric acid.

Simple ways to eliminate uric acid

Symptoms of hyperuricemia

1. Limit foods rich in purines

2. Reduce sugar consumption

3. Drink more water

4. Avoid drinking alcohol

5. Drink coffee

6. Weight management

7. Manage blood sugar

8. Add fiber

9. Increase vitamin C intake

10. Eat cherries

Uric acid is a natural waste product from the digestion of foods containing purines. Purines are found in high amounts in some foods. Purines are also formed and broken down in the body.

Normally, your body filters uric acid through your kidneys and into your urine. If you consume too much purine or if your body cannot remove this waste quickly enough, uric acid can build up in your blood.

According to the medical website Healthline, the standard uric acid level is below 6.8 mg/dL . High uric acid levels (above 6.8 mg/dL) are considered hyperuricemia. This can lead to gout and make the blood and urine highly acidic.

High uric acid can lead to gout

Symptoms of hyperuricemia

Common symptoms of hyperuricemia are those of gout and kidney stones. However, in the early stages, high uric acid will not have any specific signs to recognize. Symptoms only appear when the condition has lasted for a long time without proper treatment, and the severity of the disease is also more serious.

Common symptoms of gout include:

Swelling, heat, redness, joint pain

Limited joint mobility, patients have difficulty walking

Joint stiffness and deformity when the disease is prolonged

Tophi under the skin.

Symptoms of kidney stones are abdominal cramps, blood in the urine, urinary disorders such as frequent urination, cloudy urine, strong odor or blood.

Here are ways that can help you reduce uric acid in your body naturally, according to the medical website Healthline.

1. Limit foods rich in purines

Foods high in purines include certain meats, seafood, and vegetables. These foods all contribute to the production of uric acid when digested.

Here are some foods rich in purines:

Red meat

Animal organs

Fish

Shellfish

Poultry

A 2020 study found that reducing intake of purine-rich vegetables may not affect uric acid levels.

2. Reduce sugar consumption

Fructose is a natural sugar found in fruit and honey. When the body breaks down fructose, it releases purines and increases uric acid levels.

Note that fructose in drinks is absorbed more quickly than sugar in whole foods because drinks do not contain fiber, protein, or other nutrients. Other types of sugar added to foods include table sugar and corn syrup. Research from 2020 suggests that because refined sugar is absorbed more quickly, it can raise blood sugar levels more quickly and lead to increased uric acid.

Research from 2020 found that because refined sugar is absorbed more quickly, it can raise blood sugar levels more quickly and lead to increased uric acid. (Illustration photo)

Here are some ways to reduce your sugar intake:

Eat more whole foods.

Limit processed, packaged foods.

Check food packaging for added sugar.

Quench your sugar cravings with fresh fruit.

Replace sugary drinks with water, sugar-free drinks, or unsweetened coffee.

3. Drink more water

Drinking plenty of water helps the kidneys excrete uric acid faster. The kidneys filter about 70% of uric acid in the body.

Drinking enough water can help support your kidneys and may reduce your risk of uric acid kidney stones.

Some tips to drink more water are to always carry a water bottle with you, set an alarm every hour to remind you to drink water.

4. Avoid drinking alcohol

Drinking alcohol can make you more dehydrated. Research from 2021 suggests that alcohol can also cause high uric acid levels.

Some alcoholic beverages, such as beer, contain higher levels of purines than others. However, even those with lower purine content can increase purine production.

Alcohol increases the metabolism of nucleotides, another source of purines that can be converted to uric acid. This also affects the rate of uric acid excretion, leading to increased uric acid levels in the blood.

Drinking alcohol can make you more dehydrated.

5. Drink coffee

Research from 2016 suggests that coffee may help reduce uric acid levels in the blood in two main ways:

Coffee competes with the enzymes that break down purines in the body, slowing down the production of uric acid.

Coffee increases the body's rate of uric acid excretion.

Another study from 2016 found that there was enough evidence to support caffeine’s ability to lower uric acid levels. The researchers noted that further studies are needed to clarify whether coffee can affect uric acid levels.

6. Weight management

Excess body fat can contribute to high uric acid levels. Being overweight can cause your kidneys to work less efficiently. This can also increase uric acid production and decrease uric acid excretion in your urine.

If you suspect your weight may be contributing to high uric acid levels, be sure to talk to your doctor before starting a new weight loss or weight management plan.

Your doctor may refer you to a dietitian who can help you create a balanced, nutritious eating plan. They may also recommend an exercise plan or suggest lifestyle changes.

If you suspect your weight may be contributing to high uric acid levels, be sure to talk to your doctor before starting a weight-loss plan.

7. Manage blood sugar

Research from 2019 suggests that hyperuricemia is linked to the development of diabetes and related complications. People with high blood sugar, such as those with prediabetes or diabetes, are also at increased risk of the side effects of hyperuricemia. However, more research is needed to fully understand this link.

Check your blood sugar regularly, even if you don't have diabetes. Your doctor may also want to check your blood insulin levels if they suspect you have insulin resistance.

8. Add fiber

Eating plenty of fiber can help lower uric acid levels. Fiber can also help balance blood sugar and insulin levels, increase satiety, and keep you fuller for longer.

Most adults should eat 22–34 grams of fiber per day. Increase your fiber intake slowly to avoid digestive upset.

Eating plenty of fiber can help reduce uric acid levels.

9. Increase vitamin C intake

Research from 2021 found that high vitamin C intake may help lower uric acid levels. However, more research is needed to understand exactly how vitamin C affects uric acid levels.

The recommended daily amount of vitamin C is 75–120 milligrams (mg) for most adults, with a maximum limit of 2,000 mg/day.

You can also get more vitamin C by eating foods rich in vitamin C, especially fruits and vegetables.

10. Eat cherries

A 2019 study found that eating cherries and drinking cherry juice may help reduce uric acid levels in people with gout. Further studies are needed to determine the long-term effects of eating cherries on uric acid levels.

Cherries contain anthocyanins, an antioxidant and anti-inflammatory compound that gives them their red color. They are also a good source of fiber and vitamin C.

Consider snacking on cherries or sipping on some unsweetened cherry juice.