What to eat and drink to help the body eliminate uric acid?

(Dan Tri) - Certain diseases, diets, and genetics can cause high uric acid levels. Avoiding alcohol and limiting certain foods and drinks can help the body eliminate uric acid.

Purines are naturally occurring compounds found in certain foods. When the body breaks them down, it produces uric acid. Metabolizing purine-rich foods creates excess uric acid, which can lead to gout, according to Medical News Today .

Normally, your body gets rid of uric acid through your kidneys and urine. If you consume too many purines or your body can't get rid of this byproduct fast enough, uric acid can build up in your blood.

Some nutritious foods are high in purines, which means a person may want to reduce their intake rather than eliminate them completely.

A proper diet can help the body eliminate uric acid (Illustration: Credihealth).

Foods high in purines include:

- Wild game meat, such as deer (venison).

- Certain fish and seafood, such as salmon, tuna, haddock, sardines, anchovies, mussels, and herring.

- Bacon, dairy products and red meat, including veal.

- Organ meats, such as liver and spleen.

Foods with moderate purine content include pork, chicken, beef, duck, and some shellfish (oysters, shrimp, crab, lobster).

Here are some foods that help the body eliminate uric acid:

Low-fat dairy products

According to the National Kidney Foundation (USA), a study in the Journal of Dairy Science shows that drinking or eating more low-fat milk and yogurt can help reduce uric acid levels, thereby reducing gout flare-ups.

Milk also contains certain amino acids that can aid the body's ability to process and eliminate uric acid. Because milk is rich in these amino acids, it may play a beneficial role in managing gout.

Choose low-fat or fat-free milk, fat-free yogurt, etc. Also, avoid whole milk or sweetened dairy products, as they may contain added saturated fat or sugar.

Fruits and vegetables

Eating plenty of fiber can help lower uric acid levels. Fiber can also help balance blood sugar and insulin levels. Fiber tends to increase satiety, keeping you fuller longer. Most adults should get 22-34 grams of fiber in their diet through high-fiber foods. Increase fiber intake gradually to avoid digestive upset.

Eating plenty of fruit, especially cherries, berries, and citrus fruits, may help reduce the risk of gout flare-ups. This study found that cherries have anti-inflammatory and antioxidant properties, which may reduce uric acid levels and prevent flare-ups.

Although many vegetables are high in purines, studies have shown that consuming them does not increase the risk of gout.

You should choose fresh fruits and vegetables, avoid fruit juices and sugary fruit juices.

Many fruits and vegetables are high in potassium. If you have kidney disease and are low in potassium, talk to your dietitian about which fruits and vegetables to add to your diet.

Whole grains

A recent study in the journal Arthritis Care & Research found that eating at least one serving of cold whole grain cereal, cooked oats or oat bran significantly reduced the risk of gout.

That's because whole grains are lower in purines and help regulate blood sugar levels. Blood sugar control is especially important for people with both gout and conditions like diabetes or insulin resistance.

You should choose oats, whole wheat bread, brown rice, quinoa…; avoid refined grains such as white bread, white rice and sugary breakfast cereals, which can increase blood sugar and lack fiber.

Beans and plant proteins

Lentils, tofu, and chickpeas are great sources of protein for people with gout. They are rich in fiber, antioxidants, and plant compounds that can help reduce inflammation and support kidney health.

Although these foods contain moderate amounts of purines, plant proteins do not increase the risk of gout like red meat and organ meats.

You should choose lentils, black beans, chickpeas, tofu...; avoid eating too much red meat, poultry skin which has high sodium and additive content.

Water and sugar-free drinks

Drinking enough water is one of the best and easiest ways to control gout. It helps the kidneys flush out excess uric acid, reducing the risk of crystal buildup in the joints.

Choose water and fresh fruit juices; avoid sugary drinks like soda, sweet tea, energy drinks, and industrial fruit juices that are high in fructose.

Unsweetened beverages, caffeine-free herbal teas, and black coffee (in moderation) may also be good options. A 2015 study found that coffee drinkers were less likely to develop gout.

Many herbal teas can interact with medications, so check with your doctor about which teas are safe to drink. People with end-stage kidney disease may also need to limit their fluid intake.

Drinking alcohol can also make you more dehydrated. Research from 2021 suggests that alcohol can also cause high uric acid levels. Some types of alcohol, such as beer, contain higher levels of purines than others.

Alcohol increases the metabolism of nucleotides, another source of purines that can be converted to uric acid. Alcohol also affects the rate of uric acid excretion, leading to increased uric acid levels in the blood.

Source: https://dantri.com.vn/suc-khoe/an-uong-gi-de-co-the-tu-dao-thai-axit-uric-20250822083922145.htm