Many people, when they detect an increase in their uric acid index, often fall into a state of "over-abstinence", even not daring to eat many types of food for fear of gout recurrence. However, recent studies show that a reasonable diet not only helps control the disease but also contributes to reducing the risk of gout from the beginning.
Adjusting your diet helps reduce the risk of increased uric acid by more than 50%.
A study published in the American Journal of Clinical Nutrition has confirmed: A dietary adjustment can reduce the risk of gout by more than 50%, while bringing great benefits to the cardiovascular and metabolic systems.
The diet mentioned is based on the EDINU index – a nutrition model developed by Harvard T.H. Chan School of Public Health. This model analyzes data from more than 200,000 people to accurately identify foods that affect uric acid levels in the blood.
The results showed that people who followed an appropriate EDINU diet had a 52% lower risk of gout. At the same time, this diet is also closely related to reducing the risk of high blood pressure, stroke and type 2 diabetes. The core principle is: Limit purines, reduce fructose and increase foods rich in antioxidants.
4 groups of foods that effectively help lower uric acid
According to nutrition experts, the proper use of the 4 familiar food groups below will strongly support the process of uric acid excretion:
Low-fat milk: Low-fat milks contain whey and casein proteins, which help promote uric acid excretion through the kidneys. In addition, milk also helps eliminate xanthine - a precursor to uric acid.
Fruits rich in antioxidants: Fruits such as cherries, strawberries, blueberries contain high levels of vitamin C and compounds such as anthocyanins, flavonoids. These substances have the effect of reducing inflammation and supporting lowering blood uric acid levels. In particular, research records that eating cherries can help reduce the frequency of acute gout attacks.
Whole grains: Oats, wheat bran and whole grains are recommended as substitutes for refined starch. Regular use of this food group significantly reduces the risk of gout.
Bean products: Raw soybeans were once feared for containing purines. However, when processed into tofu or tofu floss, the purine content has decreased significantly. Experts assess that the uric acid elimination-supporting effect of this food group is much greater than the risk of increasing disease.
Comparison table: Mechanism of lowering uric acid of 4 food groups
| Food group | Outstanding beneficial components | Effects on Uric Acid and Gout |
|---|---|---|
| Thehey protein and casein. | Promotes uric acid excretion through the kidneys; supports the elimination of xanthine (a precursor of uric acid). | |
| Vitamin C, anthocyanins, flavonoids. | ||
| Complex carbohydrates. | Significantly reduces the risk of gout when used as a substitute for refined starch regularly. | |
| The effect of supporting uric acid excretion is much greater than the risk of increasing uric acid. |
In the acute gout stage, patients still need to strictly follow the doctor's instructions, do not arbitrarily supplement food even if they are considered beneficial.
Important living notes to control uric acid
In addition to choosing foods that support uric acid excretion, patients need to pay attention to the following living principles to prevent the risk of recurrence:
Control food intake: Limit purine-rich groups (animal guts, thick bone broth, hard-shelled seafood). Instead, you can eat poultry meat without skin in moderation. Absolutely limit alcohol and sugary drinks (fructose in soft drinks reduces the ability to excrete uric acid).
Drink enough water: Supplement about 2 liters of water per day (filtered water, lemon juice, light tea or unsweetened coffee) to help the kidneys purify uric acid.
Exercise and rest: Exercise regularly 4-5 times/week with light exercises (walking, cycling, swimming, tai chi) to improve metabolism without putting pressure on joints. Get 7-8 hours of sleep/day, avoid staying up late and overworking.
Weight control: Overweight increases the production of uric acid, but sudden weight loss also causes gout attacks. The safe and reasonable weight loss rate is about 2-4kg/month.
Finally, people over 40 years old or with a family history of the disease should proactively check periodically for uric acid levels and kidney function to detect abnormalities early.
Q&A about the link between uric acid and daily diet
I have increased uric acid, do I need to absolutely abstain from meat?
No need to abstain too much. You need to limit viscera, bone broth, and hard-shelled seafood, but you can still use skinless poultry in moderation.
I am overweight, should I fast to lose weight quickly and lower uric acid?
Not recommended. Overweight increases the production of uric acid, but losing weight too quickly will cause gout attacks. The reasonable and safe weight loss rate is about 2-4kg per month.
What kind of exercise regimen is safe when you have increased uric acid?
You should exercise regularly 4-5 times a week with light exercises such as walking, cycling, swimming or tai chi. This helps improve metabolism without putting great pressure on the joints.
