High uric acid levels can contribute to gout by forming uric acid crystals in the joints. While lifestyle changes can help reduce uric acid and lower the risk of gout attacks, they do not “flush out” uric acid overnight, and they are not a substitute for medical treatment when needed.
Here are seven evidence-based natural approaches that may help:
- Drink Plenty of Water
- Staying well hydrated helps the kidneys remove uric acid through urine.
- Aim for enough fluids to keep your urine pale yellow, unless your doctor has advised fluid restriction.
- Eat Cherries
- Fresh cherries or tart cherry juice may reduce inflammation and could lower the risk of gout attacks in some people.
- Research suggests regular cherry consumption may be beneficial, though it’s not a cure.
- Limit Purine-Rich Foods
- Reduce intake of:
- Organ meats (liver, kidney)
- Red meat
- Anchovies, sardines, mussels
- Some shellfish
- Choose more vegetables, whole grains, and low-fat dairy instead.
- Reduce intake of:
- Reduce Sugary Drinks and Fructose
- Soft drinks and foods high in added fructose can increase uric acid production.
- Replace sugary beverages with water, sparkling water, or unsweetened tea.
- Maintain a Healthy Weight
- Gradual weight loss can lower uric acid levels.
- Avoid crash diets or fasting, which can temporarily increase uric acid.
- Consume Low-Fat Dairy
- Low-fat milk and yogurt have been associated with lower uric acid levels and a reduced risk of gout.
- Limit Alcohol
- Beer and spirits are particularly associated with gout attacks.
- Reducing alcohol intake can help lower the frequency of flare-ups.
Foods that may help
- Vitamin C–rich fruits (oranges, strawberries, kiwi)
- Coffee (in moderation, if appropriate for you)
- Leafy greens
- Whole grains
- Nuts and legumes
