Today, we’re exploring the effects of high uric acid levels on your body and how adjusting your diet can help reduce it. Uric acid is produced when your body breaks down purines, which are essential components of DNA and RNA, important for energy production in cells. Purines are both made by the body and absorbed through the foods we eat.

What Happens When Uric Acid Levels Are Too High?

Uric acid normally dissolves in the blood, passes through the kidneys, and exits the body through urine. The remainder is expelled in the stool. However, consuming purine-rich foods, coupled with kidney dysfunction, can lead to a buildup of uric acid in the blood—a condition called hyperuricemia.

For men, the normal upper limit of uric acid in the blood is 8.6 mg per liter, and for women, it’s 7.1 mg. Levels above these thresholds are considered high and can lead to symptoms. Approximately 20% of the U.S. population has hyperuricemia at any given time.

The Effects of Hyperuricemia

High uric acid levels can result in uric acid crystals or urate, which can settle in joints and tissues, leading to gout. These needle-like crystals can penetrate the walls of white blood cells, triggering an inflammatory response and causing severe pain. Gout attacks usually occur in the lower legs, such as the big toe, and may also form kidney stones.

Why Is Elevated Uric Acid Dangerous?

If left untreated, hyperuricemia and gout can cause chronic inflammation, leading to irreversible joint, bone, and tissue damage, kidney disease, and even heart disease. Research has also linked hyperuricemia and gout with conditions like high blood pressure, type 2 diabetes, obesity, and fatty liver disease.

The Good News: You Can Lower Uric Acid Levels Through Diet

The key to managing high uric acid is to reduce foods that stimulate uric acid production. While not everyone with hyperuricemia gets gout, all gout sufferers have high uric acid levels. Below are the top foods to avoid or reduce if you have hyperuricemia or wish to prevent gout attacks.

Top 10 Foods to Avoid or Limit

1. Red Meat
   Red meat contains more purine than white meat, with lamb having the highest purine content. To avoid gout flare-ups, limit beef or pork to no more than three times per week, and opt for lamb chops instead of leg meat.

2. Fish
   Fish like herring, tuna, mackerel, sardines, and anchovies are high in purines. Salmon, however, is a low-purine alternative and can be eaten safely. Limit fish consumption to twice a week if you have gout.

3. Wild Game
   Wild game meats, including rabbit, venison, quail, pheasant, and goose, are high in purines and can increase the risk of gout attacks. Stick to moderate amounts of white meat like chicken paired with plenty of vegetables.

4. Scallops
   Scallops are best eaten occasionally by those with hyperuricemia. Choose lobster, shrimp, salmon, or crab as better seafood options. Limit total seafood intake to six to eight ounces daily.

5. Organ Meats
   Organ meats such as liver, kidneys, brain, tongue, and sweetbreads are extremely high in purines and should be avoided to reduce gout attacks.

6. Beer
   Beer is one of the worst offenders for those with hyperuricemia. It contains alcohol and brewer’s yeast, both of which trigger the kidneys to excrete alcohol instead of uric acid, dehydrating the body and increasing uric acid in the blood. Beer doesn’t necessarily cause gout, but it will worsen symptoms if you already have it.

7. High-Fructose Corn Syrup (HFCS)
   Beverages like fruit juices, sodas, and energy drinks that contain HFCS can stimulate uric acid production. Avoid prepackaged snacks, fast foods, and candies loaded with HFCS, as they contribute to elevated uric acid levels.

8. Certain Vegetables
   While vegetables are generally recommended for high uric acid levels, purine-rich ones like asparagus, mushrooms, peas, spinach, cauliflower, and legumes (e.g., dried fava beans, garbanzo beans, lentils) should be limited. These vegetables do not pose the same risk as animal purines but should be eaten in moderation.

9. Certain Fruits
   Some fruits, including peaches, mangoes, kiwi, dried figs, persimmons, and apricots, should be consumed in moderation. They are high in fructose and oxalates, which can contribute to gout and increase the risk of kidney stones. Opt for fruits like cherries, berries, citrus, pineapple, papaya, apples, and bananas instead.

10. Whole and Refined Grains
    Grains such as oatmeal, wheat germ, and bran have moderate levels of purines and can contribute to gout risk when eaten in excess. Both whole grains and refined grains, like white bread and pasta, also contain gluten, which triggers inflammation and may increase uric acid levels.

What About Dairy?

Contrary to some beliefs, dairy products can be beneficial for people with gout. Foods like milk, cheese, and yogurt can actually help the body remove uric acid. So, including dairy in your diet may support gout management.

Lifestyle Tips for Managing Uric Acid

Along with dietary changes, maintaining a healthy lifestyle is essential for managing high uric acid levels. Regular exercise, proper hydration, and weight management can all contribute to lower uric acid levels and a reduced risk of gout flare-ups.

By avoiding or reducing purine-rich foods and making lifestyle adjustments, you can take control of your uric acid levels and prevent gout attacks. Always consult with a healthcare provider for personalized advice and treatment.