What to Eat and Avoid if Your Uric Acid Levels are High

Knowing what to eat and avoid if your uric acid levels are high is the most effective, diet-based strategy you can adopt to manage this condition and prevent painful gout flare-ups. It’s the middle of the night in Pune, and if you’re awake, perhaps because of a throbbing, sharp pain in your toe or a worrying blood report in your hand, you’re likely searching for clear answers and a sense of control over your health.

A high uric acid diagnosis can be confusing and alarming, but please know that you have a tremendous amount of power to manage it through your daily food choices. This isn’t about a diet of deprivation; it’s about making smart, informed decisions to support your body’s health.

Let’s walk through a simple, practical guide to the foods that can help and the foods that can hinder your progress.

A Crucial Disclaimer: This dietary advice is for educational purposes and should be used to support, not replace, the treatment plan prescribed by your doctor. Always follow your doctor’s recommendations, especially regarding medication.

Understanding Uric Acid: What Are Purines?

Before we get to the lists, let’s understand the basics. Uric acid is a natural waste product created when your body breaks down chemicals called purines.¹ Purines are found in your body’s tissues and in many of the foods we eat.²

Normally, your kidneys filter out uric acid, and it exits the body through urine.³ However, if your body produces too much uric acid or your kidneys don’t excrete enough of it, the levels in your blood can rise. Over time, this excess uric acid can form sharp, needle-like crystals in your joints, leading to the excruciating pain of a gout attack.

The goal of a uric acid-friendly diet is simple: to reduce your intake of high-purine foods.⁴

Foods to Include in Your Diet (The ‘Eat More of This’ List)

Focus on incorporating these foods, which are known to be low in purines or can help your body manage uric acid levels.⁵

Cherries, Berries, and Citrus Fruits: Cherries are superstars in the world of gout management.⁶ They contain compounds that help reduce inflammation and lower uric acid levels. Other fruits like bananas, apples, and especially Vitamin C-rich fruits like amla, oranges, and lemons are also excellent choices.
Low-Fat Dairy Products: Studies have shown that low-fat milk and yogurt (dahi) can help to decrease uric acid levels and may reduce the risk of gout attacks.⁷
Most Vegetables: Fill your plate with a colourful variety of vegetables. Fibre-rich options like carrots, cucumbers, and beetroot (chukandar) are particularly good.⁸
Complex Carbohydrates: Choose whole grains over refined white flour.⁹ Opt for whole-wheat rotis, jowar, bajra, brown rice, and oats. These provide essential nutrients without being high in purines.
Coffee and Green Tea: Good news for beverage lovers! Some studies suggest that drinking coffee in moderation may be associated with lower uric acid levels.¹⁰ Green tea is also a healthy, antioxidant-rich choice.¹¹
Water, Water, Water: This is arguably the most important “remedy.” Drinking plenty of water (at least 2-3 litres a day) helps to dilute the uric acid in your blood and makes it easier for your kidneys to flush it out of your system.¹²

Foods to Limit or Avoid (The ‘Be Mindful of This’ List)

This is the most critical part of understanding what to eat and avoid if your uric acid levels are high. These foods are high in purines and can trigger a painful attack.

Red Meat and Organ Meats: These are the highest-purine foods and should be significantly limited or avoided.¹³ This includes mutton, lamb, and organ meats like liver, kidney, and brain.
Certain Types of Seafood: While some fish are okay in moderation, certain types are very high in purines.¹⁴ Be particularly cautious with sardines, mackerel, anchovies, and shellfish like prawns and mussels.¹⁵
Certain Dals and Vegetables (To Be Eaten in Moderation): While plant-based purines are generally considered less problematic than animal-based ones, some vegetables and dals have higher levels. During a painful flare-up, it is often advised to limit the intake of spinach (palak), cauliflower, asparagus, mushrooms, and certain dals like masoor dal and kidney beans (rajma).¹⁶ Please consult your doctor or dietitian about the right quantity for you.
Sugary Foods and Drinks: Foods and drinks high in fructose (especially high-fructose corn syrup found in many packaged foods and sodas) are known to increase uric acid production.¹⁷ Limit your intake of sugary sweets, cakes, and sweetened beverages.¹⁸
Alcohol (Especially Beer): Beer is a double-whammy for high uric acid.¹⁹ It is not only high in purines itself but also slows down the ability of your kidneys to excrete uric acid. All forms of alcohol should be limited, but beer is considered the worst offender.²⁰

Conclusion: Taking Control of Your Health Through Your Plate

Receiving a diagnosis of high uric acid can be daunting, but it is also an opportunity to take active control of your health. Your diet is your most powerful tool. By making mindful choices—focusing on fresh, whole foods and limiting high-purine items—you can significantly manage your uric acid levels, reduce the risk of painful gout attacks, and improve your overall well-being.²¹

This is a journey of awareness. Listen to your body, stay hydrated, and remember that every healthy choice you make is a step towards a more comfortable and vibrant life.

What is one simple dietary swap you can make tomorrow to help manage your uric acid levels? Share your commitment and ideas with our community in the comments below!