How to Reduce Uric Acid Naturally: 5 Effective Tips

Have you ever heard of uric acid? Everyone has uric acid in their body, but when it gets too high, it can cause a lot of pain and discomfort. Imagine it like little crystals that form in your joints, causing intense pain, especially in the big toe. It is called gout or hyperuricemia (1, 2, 3, 4, 5).

In this blog, we’ll dive into five simple yet powerful tips on how to reduce uric acid levels naturally, backed by research and real-world advice from people who’ve been through it. These tips are easy to follow, and some might even surprise you! And no, you don't have to stop eating protein.

What is Uric Acid?

Before we get into the tips, let’s quickly break down what uric acid is. Your body produces uric acid when it breaks down purines—chemicals in certain foods and drinks (6, 7, 8, 9, 10). Normally, uric acid dissolves in your blood and is passed out through urine.

However, if your body produces too much or if your kidneys can’t get rid of it efficiently, the excess uric acid can form crystals. This buildup can lead to a painful condition called gout or even kidney stones over time.

So, how can you naturally lower your uric acid? Let’s take a look at five effective strategies.

1. Stay Hydrated: Drink Water Like It’s Your Superpower

If you want to lower uric acid levels, drinking water is one of the easiest and most effective ways. Imagine your body as a sponge soaking up everything around you. If you don’t drink enough water, your body can’t flush out excess uric acid properly. This can lead to higher levels in the blood, which could trigger gout attacks.

Research shows that staying hydrated helps your kidneys flush out uric acid more efficiently. A study published in the Journal of Advanced Research showed that drinking plenty of water can lower uric acid levels in the blood.

Practical Tip: Aim to drink at least 10 glasses of water a day. You would need more water if you exercise or live in a hot climate. Keep a water bottle with you at all times to remind yourself to drink.

2. Limit High-Purine Foods: Think of Them as “Uric Acid Factories”

Certain foods are packed with purines, which your body breaks down into uric acid. When you eat too many of these, it’s like giving your body a factory that churns out more uric acid than it can handle. Foods high in purines include red meat, organ meats (like liver), shellfish, and certain types of fish like sardines and anchovies. While you don’t need to cut these foods out completely, it’s smart to limit them.

According to a study in the Biological and Pharmaceutical Bulletin, reducing purine-rich foods can help lower uric acid levels and decrease the risk of gout attacks. So, while a big steak might sound delicious, consider cutting back on these “uric acid factories.” While some studies show that there is no impact.

Practical Tip: Try lean proteins like chicken or plant-based options like beans and lentils, instead of red meat. Swap out fish like sardines for healthier, low-purine options like salmon (in moderation).

3. Cherries: A Natural Uric Acid Fighter

Have you ever heard that eating cherries can help with gout? Well, it’s true! Cherries are known to lower uric acid levels naturally. They’re packed with anthocyanins, which are antioxidants that help reduce inflammation and may even prevent uric acid from forming crystals in your joints.

A study published in Arthritis & Rheumatism found that people who ate cherries for two days had a 35% lower risk of gout attacks. Thus, cherries are a delicious and healthy way to reduce uric acid naturally.

Practical Tip: Eat a handful of fresh or frozen cherries every day. If fresh cherries aren’t in season, you can enjoy them in juice or dried form. But be careful with cherry juice— choose one without added sugar, as sugar can raise uric acid levels.

4. Cut Back on Sugary Drinks: Soda Isn’t Your Friend

Sugary drinks, especially soda, are another culprit that can raise uric acid levels in your body. The high-fructose corn syrup found in many soft drinks is known to increase uric acid production. According to a study published in the Journal of the American Medical Association, people who drink sugary beverages regularly have higher levels of uric acid in their blood.

So, next time you reach for that soda, think about the long-term effects on your health. Not only can sugary drinks spike uric acid, but they can also contribute to obesity, which is another risk factor for gout. This is also true for foods with high fructose corn syrup (HFCS).

Practical Tip: Try to replace sugary drinks with water, herbal teas, or even unsweetened iced tea. If you crave something sweet, a natural fruit juice (without added sugars) or a smoothie might be a better option.

5. Exercise Regularly: Move to Boost Your Health

Regular exercise is essential for maintaining a healthy weight and improving overall health. But did you know that exercise can also help lower uric acid levels? According to a study published in Metabolism, physical activity can improve kidney function, helping your body get rid of excess uric acid.

Exercising also helps you maintain a healthy weight, which is key because being overweight can increase uric acid levels. The more weight you carry, the harder it is for your kidneys to remove uric acid from the bloodstream.

Practical Tip: Aim for at least 30 minutes of moderate exercise, like walking, cycling, or swimming, five days a week. If you’re just starting, don’t stress—any movement is better than none. Gradually increase the intensity as your body gets stronger.

Bonus Tip: Avoid Alcohol, Especially Beer

Alcohol, particularly beer, can significantly increase uric acid levels. Beer contains high levels of purines and can reduce the kidneys' ability to excrete uric acid. A study in Rheumatology found that drinking beer increases the risk of gout attacks.

While it’s okay to enjoy an occasional drink, it’s best to limit alcohol consumption if you’re trying to lower your uric acid levels.

Practical Tip: If you do drink, choose wine over beer and limit your intake to a small amount. Always make sure to hydrate well with water alongside your drink.

Wrapping It Up

Reducing uric acid naturally isn’t as complicated as it sounds. By drinking plenty of water, eating fewer high-purine foods, enjoying cherries, cutting back on sugary drinks, and getting regular exercise, you can lower your uric acid levels and feel better. It’s all about making small, healthy changes to your lifestyle.

If you’re dealing with gout or high uric acid levels, these tips can help you take control of your health and prevent painful flare-ups. Remember, what you put into your body affects how it functions, so make those choices count!