Nutrition Diet: What food should we eat to reduce uric acid?

October 31, 2025 •

4 min read

According to the Arthritis Foundation, gout, which is caused by high levels of uric acid, affects an estimated 9.2 million people in the United States. Therefore, knowing what food should we eat to reduce uric acid? is a vital part of managing and preventing painful flare-ups.

Quick Summary

An effective dietary approach to reduce uric acid involves minimizing high-purine and high-fructose foods while increasing intake of low-fat dairy, fruits, vegetables, and complex carbs. Staying well-hydrated is crucial for flushing out excess uric acid, and overall healthy eating patterns like the DASH or Mediterranean diets can provide significant benefits. Adopting these habits supports kidney function and can help prevent the accumulation of uric acid crystals in the joints.

Key Points

Embrace Low-Purine Foods: Build your diet around low-purine sources like low-fat dairy, plant-based proteins, fruits, and most vegetables to reduce the dietary load of uric acid.
Stay Hydrated with Water: Drinking plenty of water daily is crucial for helping your kidneys flush excess uric acid from your system.
Minimize High-Purine Items: Reduce or avoid organ meats, red meat, and high-purine seafood to prevent uric acid spikes.
Avoid Sugary Drinks: Beverages with high-fructose corn syrup can increase uric acid production and should be eliminated.
Limit Alcohol, Especially Beer: Alcohol, particularly beer, raises uric acid levels and can trigger gout attacks, so moderation is key.
Incorporate Anti-Inflammatory Foods: Cherries and berries contain compounds that can help lower uric acid and reduce inflammation.
Adopt Healthier Eating Patterns: Following comprehensive dietary plans like the DASH or Mediterranean diets can offer a more effective, long-term strategy for uric acid management than focusing on individual foods.

Understanding Uric Acid and Your Diet

Uric acid is a waste product formed when your body breaks down purines, which are natural compounds found in many foods. Normally, the kidneys filter out this uric acid, which is then eliminated through urine. However, when there is an overproduction of uric acid or the kidneys are unable to remove it efficiently, it can build up in the bloodstream, a condition known as hyperuricemia. This can lead to the formation of sharp crystals in the joints, causing the painful inflammation of gout. While medication is often necessary for management, adopting the right eating habits is a crucial and powerful lifestyle modification.

The Low-Purine Powerhouses: What to Eat

Focusing on a balanced diet rich in low-purine foods can significantly help manage uric acid levels. These foods help reduce the dietary load of purines and offer compounds that assist in the body's natural elimination process.

Fruits and Vegetables

Eating plenty of fresh fruits and vegetables is highly beneficial for a low-uric acid diet.

Cherries and Berries: These contain powerful anti-inflammatory anthocyanins that can lower uric acid and reduce gout attacks.
Citrus Fruits: Oranges, lemons, and grapefruits are excellent sources of Vitamin C, which can help lower uric acid levels.
Vegetables: Most vegetables are low in purines and are safe to eat liberally. Notable examples include tomatoes, cucumbers, and bell peppers. While some like spinach, asparagus, and cauliflower are moderately high in purines, studies show they do not increase gout risk in the same way as animal purines.

Lean Proteins and Dairy

Choosing the right protein sources is essential.

Low-fat Dairy: Skim milk and low-fat yogurt have been linked to reduced uric acid levels and a lower risk of gout attacks. The proteins in dairy are thought to promote uric acid excretion.
Plant-Based Proteins: Nuts, legumes (beans, lentils), and tofu are great, low-purine protein options that can be a healthy alternative to red meat.
Eggs: Eggs are also very low in purines and are a safe protein source.

Complex Carbohydrates and Fiber

Whole grains and high-fiber foods support overall health and help manage uric acid levels.

High-Fiber Foods: Fiber helps absorb uric acid from the bloodstream and aids in its elimination. Good sources include oats, whole grains, nuts, and legumes.
Whole Grains: Opt for whole grains like brown rice, oats, and whole-wheat pasta over refined carbohydrates.

Foods to Limit or Avoid for Lower Uric Acid

Certain foods are known to contribute to high uric acid levels and should be limited or avoided, especially during a gout flare-up.

Organ Meats: Liver, kidneys, sweetbreads, and other organ meats are extremely high in purines.
Red Meat: Beef, lamb, and pork have high purine content and should be eaten sparingly.
Certain Seafood: Anchovies, sardines, herring, mussels, scallops, and trout are notably high in purines. Some other seafood like shrimp and crab should also be consumed in moderation.
Sugary Drinks and Foods: Beverages sweetened with high-fructose corn syrup, such as sodas and certain fruit juices, can increase uric acid production. Fructose is broken down into purines and can worsen hyperuricemia.
Alcohol: Beer and hard liquor significantly raise uric acid levels and increase the risk of a gout attack. Beer is particularly high in purines. While wine may contain fewer purines, excessive alcohol of any type affects uric acid metabolism and excretion.

Comparison Table: Low-Purine vs. High-Purine Foods


Category	Low-Purine Foods (Safe to eat)	High-Purine Foods (Limit/Avoid)
Protein	Low-fat dairy, eggs, tofu, nuts, legumes	Red meat, organ meats, some shellfish and oily fish
Fruits & Veggies	Cherries, berries, citrus fruits, most vegetables	None (high-purine veggies are safe), high-fructose juices
Grains	Whole grains (oats, brown rice, whole wheat bread)	Refined carbohydrates (white bread, cookies, cakes)
Beverages	Water, coffee, green tea, low-fat milk	Beer, hard liquor, sugary sodas, high-fructose juices

Beyond Food: Lifestyle Habits for Uric Acid Management

Dietary changes are most effective when combined with other healthy lifestyle adjustments.

Stay Hydrated: Drinking plenty of water is one of the most effective ways to help your kidneys flush out excess uric acid. Aim for at least 8-10 glasses daily.
Manage Your Weight: Excess body weight is a risk factor for high uric acid. Losing weight at a healthy pace can help lower levels, but rapid weight loss is not recommended as it can trigger a gout attack.
Consider a Vitamin C Supplement: Some studies suggest that Vitamin C supplementation (e.g., 500mg daily) may help lower uric acid concentrations, though more research is needed.
Limit Alcohol: As discussed, alcohol, especially beer and spirits, should be limited or avoided to prevent uric acid spikes.

Dietary Patterns for Gout Management

Rather than focusing on a long list of individual foods, adopting a proven, healthy dietary pattern can simplify management. Both the DASH and Mediterranean diets align well with the principles of lowering uric acid.

The DASH Diet: This plan emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fat and sugar. It's effective for lowering blood pressure and has also shown benefit for managing uric acid.
The Mediterranean Diet: This pattern includes plenty of fruits, vegetables, legumes, whole grains, nuts, and healthy fats like olive oil. While it features fish, it emphasizes a plant-forward approach that is beneficial for cardiovascular health, which is a concern for many with gout.

Conclusion

While a high-purine diet is a well-known risk factor for high uric acid and gout, the management of this condition extends beyond simply eliminating a few food items. A balanced dietary approach, emphasizing low-purine foods like low-fat dairy, fruits, and vegetables, is key. Combined with adequate hydration, weight management, and moderation of alcohol and sugar, a healthy eating pattern can help control uric acid levels and reduce the frequency and severity of gout attacks. For personalized medical and dietary advice, it is always recommended to consult with a healthcare professional or a registered dietitian. Learn more from an authoritative source on managing gout and other conditions with diet at the Arthritis Foundation.

Frequently Asked Questions

The best drink is plain water. Staying well-hydrated helps your kidneys flush out excess uric acid. Unsweetened black coffee, green tea, and tart cherry juice have also shown benefits in some studies.

Yes. While some vegetables like spinach, mushrooms, and asparagus contain moderate purine levels, studies have shown they do not increase gout risk like animal-based purines. Eating a variety of vegetables is still recommended.

No, studies suggest that moderate coffee consumption (around 4-6 cups per day for long-term drinkers) can actually help lower uric acid levels. Coffee may slow down the enzyme that breaks down purines and increase the rate of uric acid excretion.

Alcohol, especially beer and hard liquor, significantly raises uric acid levels. It both increases purine production and interferes with the kidneys' ability to excrete uric acid. It can also dehydrate you, which exacerbates the problem.

Yes, research indicates that eating cherries or drinking unsweetened tart cherry juice can help lower uric acid levels. The anti-inflammatory and antioxidant properties of cherries, specifically anthocyanins, are believed to provide this benefit.

Not all seafood needs to be completely avoided. It is best to limit or avoid high-purine types such as anchovies, sardines, and shellfish. Some fish like salmon may be acceptable in moderation, but it's important to monitor your own reaction.

While some research shows that Vitamin C supplementation may help lower uric acid, it is not always necessary. You can get vitamin C from food sources like citrus fruits, bell peppers, and strawberries. Consult your doctor before starting any supplement.