Diet tips to reduce uric acid

High uric acid levels can make the body feel heavy, tired and inflamed. In addition to causing joint pain and kidney stones, this condition also affects daily energy, sleep and mood. Maintaining healthy daily eating habits can help control uric acid levels without relying on medication.

Here are 7 dietary ways to support your body’s natural ability to reduce uric acid.

Start your day by adding water slowly

Drinking enough water helps the kidneys filter uric acid more effectively. You should not drink a large amount at once but take small and regular sips throughout the day. Drinking a glass of warm water in the morning also stimulates the digestive system, intestinal motility and prepares the metabolic system, indirectly reducing uric acid levels.

Add fiber

People with hyperuricemia need to avoid foods rich in purines and increase fiber. Soluble fiber from oats, apples, barley and vegetables helps retain uric acid in the intestines, helping the body eliminate it through stool. All this reduces the burden on the kidneys.

Evening snack

Late-night, high-fat meals increase metabolic stress and cause the body to retain uric acid longer. A light dinner of vegetables, lentils, and soup can reduce the load on the digestive system at night. When the intestines function more smoothly, uric acid levels will decrease even more.

Choose fruits low in fructose

Fruit is good for your health, but eating too much of high-fructose varieties like mangoes, grapes and lychees can increase uric acid. Instead, choose guava, berries, oranges, lemons, and papaya to provide vitamins without spikes in fructose.

Let your body rest between meals

Short fasting periods of 10-12 hours (eg dinner before 8pm and breakfast before 8am) allow the kidneys time to eliminate uric acid. This type of overnight fasting can have positive effects on inflammation, insulin response, and uric acid metabolism without stressing the body.

Use supporting spices

Turmeric helps reduce inflammation, fennel enhances digestion, and ginger improves blood circulation. These spices help reduce pressure on the kidneys, repel oxidative stress, and promote the body to better resolve uric acid.

Consume fermented foods

Maintaining a balanced intestinal microflora also aids in the breakdown of purines before they enter the bloodstream. Fermented foods like yogurt, homemade pickles, oatmeal or buttermilk add beneficial bacteria. When intestinal health improves, uric acid index also tends to become more stable.