According to the National Institutes of Health (NIH), about 70% of uric acid is excreted through the kidneys, this process is strongly affected by hydration, insulin and the inflammatory environment.
After a long night, the body is in a mild "condensed" state: little urine, more easily crystallized uric acid. If you skip breakfast or eat too much protein, saturated fat, the burden of excretion continues to fall on the kidneys.
Conversely, a breakfast rich in water, fiber and complex carbohydrates helps activate urine secretion, stabilize insulin and reduce uric acid reuptake in the kidney tubes - a mechanism confirmed by many nephrology studies.
Nutrition experts suggest some food groups suitable for breakfast.
Good starch groups: sweet potatoes, oats, whole grains
Boiled or steamed sweet potatoes are a popular choice for people after 40. According to the Journal of Renal Nutrition, complex carbohydrates rich in fiber help reduce uric acid reuptake and increase excretion through the digestive tract.
Whole barley also has a similar effect, and also helps control weight - a factor closely related to gout and increased uric acid.
Vegetable group:
Vitamin C has been shown to increase uric acid secretion through urine. A meta-analysis on Nutrients (2024) shows that people who supplement natural vitamin C from food tend to have a mild but sustained decrease in blood uric acid levels.
Breakfast should include low-sugar fruits such as guava, apples, pears, oranges or a bowl of lightly boiled vegetables (vegetables, zucchini).
Potassium in vegetables helps balance electrolytes, supports kidney function and limits sodium retention - a factor that reduces the ability to excrete uric acid.
Vegetable protein and "light" protein
After age 40, you should not completely eliminate protein in breakfast, but you need to choose the right source. According to Medical News Today, plant-based protein from young tofu, unsweetened soy milk or a small amount of boiled eggs helps maintain muscle mass without increasing uric acid like red meat or organs.
Warm water:
Drinking a glass of warm water immediately after waking up and adding a glass of water or a thin soup in breakfast helps increase morning urine flow - the time when uric acid is most easily concentrated.
A suitable breakfast can include: 100-150 g boiled sweet potatoes, a bowl of boiled vegetables or light salad, 1 guava or apple, accompanied by 1 glass of warm water or unsweetened soy milk.
