Last updated on : 24 Jun, 2025
Read time : 12 min
Why Are Your Joints Hurting Lately? It Could Be Uric Acid.
Have you been woken up at night by sudden, throbbing pain in your toe? Or noticed swelling in your ankles after a heavy meal? You might be dealing with more than just fatigue or ageing—it could be high uric acid.
Uric acid is a natural waste product that forms when your body breaks down purines—compounds found in red meat, seafood, alcohol, and even certain vegetables. Normally, your kidneys filter it out. But when uric acid levels rise too high, it can lead to painful gout attacks, joint stiffness, or even kidney stones. The number of people affected by gout is expected to increase by more than 70% between 2020 and 2050.
The good news is that you can manage it naturally with a few simple dietary and lifestyle changes. Let’s explore effective home remedies and diet tips that may help lower uric acid levels and reduce your risk of gout.
Uric acid is a substance produced when purines are broken down in the body. Purines are found in many foods and drinks, as well as naturally occurring in the body. Foods such as liver, anchovies, mackerel, dried beans, peas, and alcoholic beverages like beer and wine are particularly high in purines. If your uric acid level is increasing, you can try the home remedies mentioned below for high uric acid.
Usually, uric acid dissolves in the blood and passes through the kidneys, exiting the body through urine. However, if your body produces too much uric acid or doesn’t eliminate it efficiently, it can lead to health issues. Hyperuricemia is the medical term for a condition characterised by elevated levels of uric acid in the blood.
The normal uric acid range for females is between 2.4-6.0 mg/dL, while for males, it ranges between 3.4-7.0 mg/dL.
Uric acid level | Males | Females |
Low | below 2.5 mg/dL | below 1.5 mg/dL |
Normal | 2.5-7.0 mg/dL | 1.5-6.0 mg/dL |
High | above 7.0 mg/dL | above 6.0 mg/dL |
High levels of uric acid in the body can be caused by various factors. Some of the reasons for high uric acid are:
High uric acid levels typically don’t cause noticeable symptoms. Most people are unaware they have elevated uric acid until it leads to gout or kidney stones. Here are the symptoms of increased uric acid:
To manage uric acid levels naturally, focus on hydration, fibre, and foods that support kidney health and reduce inflammation. Here are 10 science-supported remedies:
Water helps flush uric acid through urine. Aim for 10–12 glasses per day to support kidney function and prevent crystal formation. Unsweetened lemon water is also a good choice.
While whole grains are a healthy part of a balanced diet and can support overall well-being, they don’t directly eliminate uric acid like certain medications or targeted dietary changes might. However, by promoting better metabolic health and supporting kidney function over time, whole grains can play an indirect role in helping the body manage uric acid levels more effectively.
Oranges, guava, kiwi, and amla are rich in vitamin C, which enhances uric acid excretion. Daily intake may modestly reduce uric acid levels over time.
Studies have shown that tart cherries (not all berries) may help reduce gout flares due to their anti-inflammatory and antioxidant properties.
Researchers found that eating cherries reduced the risk of a gout attack by 35%. Those who used cherry extract saw an even greater benefit, with a 45% lower risk of flare-ups. Interestingly, when cherries were combined with the medication allopurinol, the risk of gout attacks dropped by as much as 75%
Tip: Eat fresh or consume cherry juice (unsweetened).
Rich in catechins, green tea may protect against oxidative stress. Drinking a cup or two daily may offer benefit to those suffering with inflammation in their joints due to gout.
Add 1 teaspoon of organic ACV to a glass of warm water daily. It contains malic acid, which may support liver and kidney function. Scientific evidence is limited, but it’s safe in moderation.
Limit or avoid high purine foods like:
Water-rich vegetables like cucumbers and carrots help hydrate and support natural detox. While not directly proven to lower uric acid, they can be part of an overall anti-inflammatory diet. Focus on tomatoes, bell peppers, and leafy greens (except spinach/asparagus).
Black coffee (without sugar or cream) may help lower uric acid levels due to its antioxidant and diuretic properties. Limit to 1–2 cups per day if tolerated.
Dark chocolate with high cocoa content contains antioxidants. While not proven to directly lower uric acid in large scale studies, it may reduce inflammation, which is common in people who suffer from gout.
Did you know that poor blood sugar control and insulin resistance can raise your uric acid levels?
When your body becomes resistant to insulin, a common issue in prediabetes and type 2 diabetes—it also struggles to remove uric acid through the kidneys. Over time, this can increase your risk of gout. Improving your blood sugar and insulin sensitivity, with healthy eating, regular exercise, and weight management, may also help lower uric acid and prevent gout naturally.
Cut Back on Sugar: High-fructose corn syrup and refined sugar are linked to higher uric acid and gout.
Limit Alcohol: Especially beer and spirits, which are high in purines and may impair kidney function.
In addition to dietary tips to control uric acid levels naturally, here are a few lifestyle changes that can further support your efforts and help prevent gout flare-ups.
Review Medications: Some diuretics, low-dose aspirin, and immunosuppressants can raise uric acid. Consult your doctor if needed.
To lower uric acid quickly, drink plenty of water to help flush it out of your system and avoid high-purine foods like red meat, seafood, and alcohol. Eating a diet rich in fruits, vegetables, and whole grains can also help reduce uric acid levels.
Cherries are one of the best foods to reduce uric acid because they have anti-inflammatory properties and can help lower uric acid levels in the blood. Other beneficial foods include low-fat dairy products, whole grains, and vegetables.
Drinking plenty of water is the best way to help lower uric acid levels. Additionally, you can drink coffee, green tea, and lemon water, which may help reduce uric acid levels.
Yes, curd (yoghurt) is good for uric acid because it is low in purines and can help lower uric acid levels. Low-fat dairy products, in general, are beneficial for managing uric acid.
Allopurinol is commonly prescribed as a tablet to lower uric acid levels. However, it is essential to consult with a doctor to determine the best medication for your specific condition.
Normal uric acid levels generally range from 2.5-7.0 mg/dL for males and 1.5-6.0 mg/dL for females, regardless of age.
Uric acid levels above 7.0 mg/dL in males and above 6.0 mg/dL in females are considered high.
Yes, a uric acid level of 7.0 mg/dL is considered high for both males and females.
Yes, a uric acid level of 5.4 mg/dL falls within the normal range for both males and females.
Yes, eggs are low in purines and are considered good for managing uric acid levels.
Drink plenty of water, reduce intake of purine-rich foods, maintain a healthy diet, and take medications as prescribed by a healthcare provider to help flush out uric acid crystals.
References
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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