Nutrition Diet: What foods cause high uric acids?

October 11, 2025 •

4 min read

Approximately 9.2 million people in the United States suffer from gout, a painful form of arthritis triggered by high uric acid levels. A significant factor in managing this condition is understanding what foods cause high uric acids to rise in the bloodstream.

Quick Summary

Excess uric acid, which can lead to painful gout attacks and kidney stones, is often a byproduct of digesting purines. Avoiding or limiting foods rich in purines, such as organ meats, red meat, and some seafood, along with sugary beverages and alcohol, is crucial for effective dietary management.

Key Points

Organ and Red Meats Are High Risk: Organ meats (liver, kidneys) and red meats (beef, lamb) are very high in purines and should be limited to control uric acid.
Avoid Sugary Drinks: Beverages sweetened with high-fructose corn syrup, such as sodas and most fruit juices, trigger increased uric acid production and should be avoided.
Limit Alcohol, Especially Beer: Beer and hard liquor elevate uric acid levels; beer is particularly problematic due to its purine content and negative impact on kidney function.
Certain Seafood is a Concern: While moderate fish consumption is healthy, high-purine seafood like anchovies, sardines, and mussels should be limited to prevent flare-ups.
Choose Low-Purine Alternatives: Opt for low-fat dairy, eggs, most vegetables, and fruits (especially cherries and citrus) to help manage uric acid levels effectively.
Stay Hydrated: Drinking plenty of water is crucial as it helps the kidneys flush out excess uric acid from the body.

The Link Between Food and Uric Acid

Uric acid is a waste product formed when your body breaks down compounds called purines. While purines occur naturally in the body, they are also present in many foods. Typically, uric acid dissolves in the blood, is processed by the kidneys, and exits the body through urine. However, if the body produces too much uric acid or the kidneys cannot excrete it efficiently, levels can become elevated, a condition known as hyperuricemia. This can cause sharp uric acid crystals to form in the joints, leading to a painful gout attack, or to accumulate in the kidneys, forming kidney stones.

Diet plays a significant role in regulating uric acid levels, with about one-third of the body's daily serum uric acid production coming from dietary purines. By being mindful of the foods you consume, you can help manage your uric acid levels and reduce the risk of gout flares.

High-Purine Foods to Limit or Avoid

For individuals with hyperuricemia or gout, the following categories of foods should be limited or avoided due to their high purine content.

Organ and Game Meats

This group contains some of the highest concentrations of purines. Regular consumption is strongly linked to elevated uric acid.

Liver
Kidneys
Sweetbreads
Brains
Venison
Goose

Red Meats

Red meats are another significant source of purines and should be consumed in moderation or limited, especially during a flare-up.

Beef
Lamb
Pork
Bacon

Certain Seafood and Shellfish

While fish is a healthy protein source, certain types are particularly high in purines and should be minimized.

Anchovies
Sardines
Herring
Mackerel
Scallops
Mussels
Tuna and trout are also moderately high in purines and should be consumed sparingly.

Yeast Extracts

Yeast extracts, used as flavor enhancers in many processed foods, are high in purines. This includes brewer's yeast found in beer.

Fructose and Sugar-Sweetened Beverages

Even though sugary drinks like soda and fruit juices don't contain purines, they are a major culprit for high uric acid. The body’s metabolism of fructose, a type of sugar, leads to increased uric acid production.

Soft drinks and sodas
Fruit juices (especially sweetened ones)
Foods containing high-fructose corn syrup
Sugary snacks and desserts

The Problem with Alcohol

Alcohol consumption, particularly beer and liquor, significantly increases the risk of gout attacks.

Beer: Contains purines from brewer's yeast and also interferes with the kidneys' ability to excrete uric acid.
Spirits: Hard liquors increase uric acid levels by speeding up the breakdown of cellular purines.
Wine: While some studies suggest moderate wine consumption may be less harmful, it is still advisable to limit alcohol intake to manage uric acid.

High-Purine vs. Low-Purine Food Comparison


Food Category	High-Purine Options (Limit/Avoid)	Low-Purine Options (Eat Freely)
Protein	Organ meats (liver, kidneys), red meat (beef, lamb), game meat, some seafood (anchovies, sardines)	Low-fat dairy (milk, yogurt), eggs, plant-based proteins (tofu, lentils, beans)
Beverages	Beer, liquor, fruit juice, sodas with high-fructose corn syrup	Water, coffee, tea, unsweetened beverages
Vegetables	Some moderate-purine vegetables like asparagus, mushrooms, and spinach are safe; earlier concerns are now disproven for most.	Most vegetables, including broccoli, cucumbers, potatoes, and carrots
Fruits	High-fructose fruits (e.g., concentrated fruit juice); cherries are often an exception.	All fruits, especially vitamin C-rich options like oranges, lemons, and strawberries
Grains	Refined carbohydrates like white bread, cakes, and sugary cereals	Whole grains like rice, oats (in moderation), and whole-grain breads

Dietary Strategies to Support Uric Acid Management

Managing uric acid levels goes beyond simply avoiding certain foods. Adopting a holistic dietary approach can be highly effective.

Stay Well-Hydrated

Drinking plenty of water is one of the simplest yet most effective ways to lower uric acid. Water helps the kidneys flush out excess uric acid, preventing it from accumulating and forming crystals. Aim for at least 8 to 16 cups of water daily, especially during a flare.

Prioritize Low-Fat Dairy

Studies show that consuming low-fat dairy products like milk, yogurt, and cheese can help reduce uric acid levels. The proteins found in milk promote the excretion of uric acid in the urine.

Incorporate Vitamin C and Cherries

Vitamin C has been shown to increase the excretion of uric acid through the urine. Excellent sources include citrus fruits, strawberries, and bell peppers. Furthermore, cherries, particularly tart cherries, contain anthocyanins with powerful antioxidant and anti-inflammatory properties that have been linked to a reduced risk of gout attacks.

Achieve a Healthy Weight

Obesity is a major risk factor for high uric acid, as excess body fat can increase uric acid production and hinder its excretion by the kidneys. Gradual weight loss through a balanced diet and regular exercise is recommended to help manage uric acid levels. For guidance, consider consulting an authority like the Arthritis Foundation on dietary choices.

Limit Refined Carbohydrates

Refined carbohydrates, like those found in white bread, cakes, and candy, can increase blood sugar and contribute to insulin resistance, which is associated with high uric acid levels. Opt for whole grains instead.

Conclusion

Dietary management is a cornerstone of controlling uric acid levels and preventing painful gout attacks, though it should complement, not replace, medical treatment. By focusing on low-purine foods such as fruits, vegetables, and low-fat dairy, while significantly limiting high-purine sources like red and organ meats, certain seafood, and sugary, alcoholic beverages, individuals can effectively manage their condition. Staying hydrated, maintaining a healthy weight, and incorporating anti-inflammatory foods like cherries are also vital strategies for long-term success. Understanding what foods cause high uric acids is the first step toward reclaiming control over your health.

Frequently Asked Questions

No, despite containing moderate purine levels, research shows that vegetables like spinach, asparagus, and mushrooms do not increase the risk of gout attacks. Their overall health benefits mean they are safe to include in your diet.

It is best to limit or avoid alcohol. Beer and hard liquor significantly raise uric acid levels, but even moderate consumption of other alcohol can trigger a flare-up. It's especially important to avoid it during an active gout attack.

Yes. Cherries contain anti-inflammatory anthocyanins that can help lower uric acid and reduce gout attack frequency. Citrus fruits are rich in Vitamin C, which helps the body excrete excess uric acid.

Red meat is high in purines and should be limited. It's recommended to reduce your serving sizes of beef, lamb, and pork, and to avoid them entirely during a gout flare-up. Replacing them with leaner protein sources is a better long-term strategy.

Staying well-hydrated is critical. Drinking plenty of water helps your kidneys function efficiently, allowing them to flush excess uric acid out of your system and prevent the formation of painful crystals.

Yes, many protein sources are excellent for a low-purine diet. These include low-fat dairy products like milk and yogurt, as well as plant-based proteins such as tofu, lentils, and beans.

Yes, maintaining a healthy weight is beneficial. Obesity increases both uric acid production and the risk of gout, while gradual weight loss can help improve kidney function and lower uric acid levels.