Here are healthy snacks, recommended by reputable health organizations such as the US National Institutes of Health (NIH).
unsalted roasted pumpkin seeds
Pumpkin seeds are not only a convenient snack but also a source of magnesium, zinc and antioxidants that help support kidney function, the agency that plays a key role in eliminating uric acid.
According to research published in Nutrients, magnesium in pumpkin seeds helps increase the solubleness of uric acid in urine and reduce the risk of urate crystallization. With just 1 handful of pumpkin seeds (~30g), the body can receive up to 35% of the recommended magnesium requirement per day.
Pumpkin seeds are rich in unsaturated fats, which help reduce inflammation, which is a factor that promotes gout attacks.
Fresh apples or cold-dried apple slices
Apples contain a significant amount of malic acid, a natural compound that can alcalimize urine, supporting the excretion of uric acid.
People with high uricemia should eat apples or light alkaline fruits in the mid-afternoon to increase the effectiveness of excretion.
Eat fresh apples with the skin or use cold, unsweetened slices of dried apples to retain all the nutrients.
Oatmeal-free yogurt
Unsweetened yogurt is rich in probiotics, which can help balance the intestinal microflora, thereby supporting more stable purine metabolism.
When combined with oats, a whole grain rich in soluble fiber, this dish becomes a "double" that helps reduce the absorption of purines from the intestines and increase excretion through the digestive tract.
Using probiotics and fiber from oats significantly reduces uric acid levels after 8 weeks, especially in people with high BMI and a diet high in animal protein.
To optimize effectiveness, you can mix a few slices of kiwi or chia seeds, increase potassium and vitamin C - two nutrients with mild diuretic and anti-inflammatory effects.
People at risk of gout should avoid snacks containing high purines such as dried beef, cold meat, sausages, animal organs or dishes high in fructose.
dividing meals and adding healthy afternoon snacks helps stabilize uric acid levels, especially in people taking diuretic drugs or having kidney problems.
Drink enough water (at least 1.5-2 liters/day) to increase urine volume and promote uric acid excretion through the kidneys.
