Increased Uric Acid: What are the symptoms and which foods reduce it?

Uric acid. What is it?

Uric acid is one of the by-products of the metabolism of purines, a group of organic compounds that are structural components of DNA. The level of uric acid in the blood needs to remain within normal limits, which is achieved by balancing its production and excretion, while elevated levels of uric acid, specifically > 6.8 mg/dL (408 µmol/L), are referred to as hyperuricemia.

Increased Uric Acid. Why is caution needed?

An increase in uric acid, also known as hyperuricemia, is asymptomatic in the majority of cases. However, we should not ignore it, as this indicator is a warning sign that we need to take action. In case of elevated uric acid levels in a blood test, it is important to be aware of dietary strategies that can be incorporated into our daily life and may contribute to regulating its levels. And why should we pay attention to our diet? Because hyperuricemia is a risk factor for gout, which usually manifests itself as an intense episode of pain in the metatarsophalangeal joint of the big toe, caused by the deposition of uric acid crystals and accompanied by swelling, possible redness, and inflammation. It is estimated that in 2019, the number of people suffering from gout in the US and China exceeded 20 million!

That's not a small number.

Increased uric acid. Which are the main causes?

The occurrence of hyperuricemia has been associated with the following factors.

• Dietary habits, characterized by prolonged increased consumption of foods, high in purines, such as red meat, fish, and processed foods, and foods high in fructose syrup.
• Genetic predisposition.
• Rapid weight loss
• Medication, such as diuretics and immunosuppressants.
• Chronic kidney disease (reduced uric acid excretion).
• Diabetes mellitus.
• Environmental factors, such as increased exposure to lead, cadmium, and arsenic.

Increased uric acid. What should I watch out in my diet?

Below, you can find the most important suggestions of dietary regulation, in order to be able to work on the reduction of uric acid levels.

1. Be very careful with alcohol consumption (especially beer), as increased consumption contributes to increased uric acid levels and at the same time hinders its excretion. No more than 1 glass of white wine per week.
2. Hydration is of utmost importance. Drink at least 2-2.5 liters of water per day.
3. Herbal teas, made from turmeric, ginger, and nettle help reduce inflammation, are rich sources of antioxidants, and also promote hydration.
4. We emphasize on fruits and vegetables high in vitamin C, such as citrus fruits, strawberries, pineapple, kiwi, broccoli, tomatoes, and peppers (unless there are other accompanying conditions that limit them, such as gastroesophageal reflux).
5. Avoid foods high in purines, which increase uric acid in the blood, such as red meat (lamb, beef, pork), game meat (hare, rabbit, etc.), liver, offal, beans, as well as foods that trigger an increase in uric acid, such as high-fructose syrup. Limit red meat to once a week.
6. Consume vegetables high in purines, such as spinach, mushrooms, and asparagus, in moderation.
7. Consume fish, up to 1 serving per week and chicken/turkey, up to 2 servings per week.
8. Pay special attention to high fructose syrup (ready-made juices, sugary drinks, soft drinks, packaged products). Industrial fructose has been linked to increased levels of uric acid, so we pay attention to the packaging of ready-made products and sweets that we have not prepared ourselves. We always read food labels and seek guidance from a nutritionist if we are unsure about the potential risks of a commercial food product. Extra tip: The fructose found in fruit does not appear to affect uric acid levels, so we consume a variety of seasonal fruits as normal, with an emphasis on rich sources of vitamin C.
9. We freely consume eggs, low-fat dairy products (milk, cheese), avocados, olives, nuts, tahini, nut butters, fruits, vegetables (paying attention to the above), whole grain products (wild rice, whole wheat pasta, bulgur, quinoa, whole wheat bread, whole wheat crackers and rusks), starchy vegetables such as peas, corn, potatoes, pumpkin, and legumes such as lentils, fava beans, chickpeas (from the legume group, beans need to be consumed with caution, up to 1 serving per week).
10. We maintain daily exercise (min 30 minutes/day).

Increased uric acid. Are there any dietary supplements that can help?

Very recent scientific data, from January 2025, show a positive correlation between gout and vitamin D deficiency, as pointed out by the scientific team of Yingdong and colleagues. Furthermore, a meta-analysis involving more than 1,000 volunteers showed that vitamin C supplementation helps reduce uric acid levels (most studies used doses of 500 mg). Therefore, supplemental vitamin D (2000 IU in individuals with a deficiency) and 500 mg of vitamin C could possibly be incorporated into the treatment protocol for individuals with gout and individuals with hyperuricemia for preventive purposes. However, further studies are needed to confirm the effectiveness and administration protocol of dietary supplements, both in terms of prevention (hyperuricemia) and treatment of clinical manifestations (gout).

Furthermore, in cases of gout, inflammation and its symptoms increase exponentially, contributing to a reduced quality of life. Supplements with anti-inflammatory action, such as turmeric, could be discussed as possible additions to treatment, always in consultation with your GP/ physician, for possible contraindications.

With regard to comorbidity, it is important to note that hyperuricemia and gout may coexist with other accompanying conditions, such as diabetes mellitus, obesity, metabolic syndrome, and hypertension, highlighting the important multidisciplinary approach, required for their management.

In conclusion

Εlevated uric acid levels require specific dietary management, with a plant-based food protocol, which restricts red meat and fish consumption, remaining an extremely effective tool in the patient's arsenal. At the same time, regular exercise and possible supplementation with vitamin D in case of deficiency, as well as vitamin C, appear to further help reduce inflammation by boosting the body's antioxidant mechanisms and maintaining the balance between uric acid production and excretion.

Scientific References

Cheng, S., Shan, L., You, Z., Xia, Y., Zhao, Y., Zhang, H., & Zhao, Z. (2023). Dietary patterns, uric acid levels, and hyperuricemia: a systematic review and meta-analysis. Food & Function, 14(17), 7853-7868.

Gu, T., Cao, G., Luo, M., Zhang, N., Xue, T., Hou, R., & Leng, M. (2022). A systematic review and meta-analysis of the hyperuricemia risk from certain metals. Clinical Rheumatology, 41(12), 3641-3660.

Han, Y., Han, X., Zhao, H., Yao, M., Xie, T., Wu, J., ... & Zeng, X. (2025). The exploration of the relationship between hyperuricemia, gout and vitamin D deficiency. The Journal of Nutritional Biochemistry, 138, 109848.

Khanna, D., Fitzgerald, J. D., Khanna, P. P., Bae, S., Singh, M. K., Neogi, T., ... & Terkeltaub, R. (2012). 2012 American College of Rheumatology guidelines for management of gout. Part 1: systematic nonpharmacologic and pharmacologic therapeutic approaches to hyperuricemia. Arthritis care & research, 64(10), 1431-1446.

Liu, X. X., Wang, X. X., & Cui, L. L. (2021). Association between Oral vitamin C supplementation and serum uric acid: A meta-analysis of randomized controlled trials. Complementary Therapies in Medicine, 60, 102761.

Ye, G., Liu, C., Zheng, X., Fang, J., Xie, C., Liu, M., ... & Wang, H. (2025). The effectiveness and safety of specific dietary supplements in modulating uric acid levels, oxidative stress, and lipid metabolism in patients: a network meta-analysis of 13 interventions. Nutrition & Metabolism, 22(1), 80.

Zhang, W. Z., Peng, Q., Cai, X. S., Jiang, G. L., Huang, J. J., Lu, L. L., ... & Gu, J. R. (2025). A study on the correlation between hyperuricemia and lifestyle and dietary habits. Medicine, 104(5), e41399.