I met Rahul in Dubai one breezy evening after a long day of consults. I had stepped out for a quiet walk along the beach when he came up, introduced himself, and we started chatting. Somewhere in the conversation, he mentioned something that had been bothering him: his uric acid levels were over 9.

Rahul’s lifestyle, at first glance, sounded ‘clean.’ He was a pure vegetarian, didn’t smoke or drink, avoided excess sugar, and had no signs of gout. But as we dug deeper, the picture changed. Five hours of restless sleep, sky-high stress, minimal water intake, low muscle mass, and long hours of sitting were his reality. His triglycerides were slightly elevated, HDL was low, and both Vitamin B12 and D3 were deficient.

How could someone like Rahul, who barely touched high-purine foods, still have uric acid issues?

Read what happened next here. 

The reality is, many people today are seeing elevated uric acid levels and experiencing gout-like symptoms, even those who barely touch red meat. This tells us something important: this isn’t just about one food. It’s about how our bodies handle what we eat, how well we cleanse, and how our everyday habits, from hydration and sleep to sugar intake and stress, can quietly tip the balance.

Let’s understand the real reasons behind uric acid increase. 

The Biochemistry of Uric Acid: What’s Really Going On?

Before we jump into what to eat or avoid, let’s pause for a moment and understand what uric acid actually is. The human body, after all, isn’t just reacting to what we consume; it’s constantly adapting, metabolising, and managing hundreds of biochemical processes every second. Uric acid happens to be one of the natural byproducts of these processes, and it’s not the enemy unless it accumulates beyond what the body can handle.

Uric acid is produced during the breakdown of purines, a class of organic compounds that are not only found in certain foods, but are also made naturally in our body. Purines are essential building blocks of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid). So whether you’re eating lentils, fish, or even nothing at all, your body is still producing purines through normal cellular turnover.

When purines break down, they follow a specific biochemical pathway. First, they convert to hypoxanthine, then to xanthine, and finally to uric acid, with the help of an enzyme called xanthine oxidase. 

Under healthy conditions, the body filters out most of this uric acid through the kidneys, and a smaller portion through the gut. But when this system gets overwhelmed, due to increased production, decreased excretion, or both, uric acid starts to build up in the bloodstream.

That’s where the trouble begins. Elevated serum uric acid, also known as hyperuricemia, can lead to the formation of sharp urate crystals. These crystals often settle in the joints, especially the toes and ankles, triggering intense pain, inflammation, and swelling. This is one of the classic gout causes, a condition that’s not only painful but also associated with long-term complications like kidney stones and reduced kidney function when left unmanaged.

But here’s what many people miss: not everyone with high uric acid levels develops gout. That’s because gout and uric acid accumulation are not caused by food alone. Multiple gout risk factors come into play, such as genetic variations, insulin resistance, dehydration, gut dysbiosis, heavy alcohol consumption, and chronic stress. For instance, studies have shown that gut microbiota play a significant role in uric acid excretion. A compromised gut environment may reduce uric acid clearance, even if your dietary purine intake is low.

 

What Happens When Uric Acid Is High: Know the Symptoms and Risks

What do you think happens when uric acid builds up in the body? What do the symptoms look like, and how can we recognise the early signs before they evolve into something more chronic?

We also need to ask another important question, one that’s often overlooked: Can uric acid ever be too low? 

Surprisingly, yes.

While most clinical focus is on lowering uric acid, too little uric acid, a condition called hypouricemia, can also create vulnerabilities, albeit less commonly. Uric acid is a natural antioxidant in the bloodstream.

Understanding the Impact of High Uric Acid (Hyperuricemia)

In clinical terms, hyperuricemia refers to elevated serum uric acid levels, usually above 7.0 mg/dL in men and 6.0 mg/dL in women. But numbers alone don’t tell the full story. 

Some individuals may have high uric acid without symptoms, while others may experience sudden, excruciating pain even with moderate elevations. 

What makes the difference? Genetics, hydration, kidney function, gut health, and long-term lifestyle choices are all contributing gout risk factors.

Chronically elevated uric acid also contributes to a range of systemic health issues, including:

• Kidney stones: Uric acid can crystallise in the urinary tract, leading to sharp pain, blood in urine, and potential urinary blockages.
• Chronic kidney disease (CKD): Uric acid is not just a bystander but may actively promote renal injury by inducing oxidative stress and endothelial dysfunction.
• Hypertension and cardiovascular disease: High uric acid levels are now recognised as an independent cardiovascular risk factor. Uric acid may impair nitric oxide function in blood vessels, increasing vascular resistance and promoting inflammation.
• Metabolic syndrome: Elevated uric acid often coexists with insulin resistance, abdominal obesity, and dyslipidemia. 

So if you’re wondering about your uric acid increase reason could be, it’s rarely just one thing. It’s a reflection of cumulative imbalances, poor hydration, refined sugar intake (especially fructose), poor kidney filtration, compromised gut function, and sometimes even emotional stress and poor sleep.

Red Meat: The Misunderstood Cause

Red meat has long been labelled as the prime suspect in the story of uric acid increase reasons. And while it’s true that red meat, particularly organ meats like liver or kidney, contains moderate to high levels of purines, that doesn’t automatically make it the sole or even the most dangerous contributor to elevated uric acid. 

Like most things in nutrition and health, context matters. Quantity matters. And so does the rest of your lifestyle.

Red meat, when ethically sourced and eaten mindfully, is not just a protein source; it’s a nutrient powerhouse. It provides essential B-vitamins, bioavailable iron, zinc, and complete protein that many individuals, especially those dealing with fatigue, low energy, or muscle loss, actually need. Completely demonising it might do more harm than good if we overlook the bigger picture.

While high consumption of meat was associated with a modest increase in serum uric acid and gout risk, the effect was significantly amplified when combined with alcohol intake, sugar-sweetened beverages, and obesity. In isolation, red meat alone did not predict gout development in a vacuum.

Red meat does contain purines, yes, but the body doesn’t react to all purines equally. The metabolic pathways for purine breakdown differ depending on whether the purines are derived from animal, plant, or internal cellular sources. The gut microbiome, hydration status, renal function, and even enzyme activity (like xanthine oxidase) all play pivotal roles in determining how much uric acid your body actually ends up retaining.

So, while cutting down on portion sizes or avoiding excessive intake of high-purine cuts makes sense, eliminating red meat altogether is rarely necessary, unless you have very specific medical guidance to do so. The more sustainable approach lies in smart pairings, preparation methods, and frequency.

The Real Culprits Behind Uric Acid Buildup

Uric acid buildup rarely boils down to just one food group. There are multiple uric acid increase reasons that fly under the radar, disrupting your internal balance. Some of these culprits are hiding in your daily habits, your beverage choices, and even in your pursuit of rapid fat loss.

1. Fructose: Sugar in your chai or a homemade dessert is one thing. But the hidden sugars in store-bought juices, sodas, packaged snacks, and flavored yogurts? 

That’s where trouble begins.

Unlike glucose, fructose is metabolized almost exclusively in the liver, and its breakdown consumes ATP (adenosine triphosphate), your body’s cellular energy currency. When ATP gets depleted rapidly, it leads to an increase in purine degradation, thereby triggering uric acid production.

This is why high-fructose corn syrup (HFCS), commonly found in soft drinks and processed foods, is a well-documented gout risk factor.

Does that mean you need to fear fruit? 

Absolutely not. 

Whole fruits come packaged with fiber, antioxidants, and water content, all of which slow the release of fructose into the bloodstream and modulate its impact. But drinking excessive fruit juice, or over-consuming dried fruits, can tilt the balance.

1. Alcohol: Especially Beer and Spirits: This one’s less about moderation and more about mechanism. Alcohol impacts uric acid levels in three major ways:

• Dehydration – It pulls water out of your system, reducing kidney function and uric acid excretion.
• Lactic acid buildup – Especially with spirits and beer, lactic acid competes with uric acid for elimination via the kidneys, causing a traffic jam.
• Purine content – Beer, in particular, contains guanosine, a purine that converts to uric acid in the body.

In fact, a long-term study from The Lancet found that men who consumed two or more alcoholic drinks daily had a significantly increased risk of developing gout, even when their nutrition was otherwise balanced.

This makes alcohol a more consistent uric acid increase reason, especially when consumed frequently and without adequate hydration.

3. Dehydration: The Hidden Trigger: This one often gets overlooked, but it’s critical. Even if you’re eating predominantly low-purine foods, if your water intake is poor, your kidneys won’t be able to flush out uric acid effectively.

When dehydration sets in, your urine becomes concentrated, and the natural elimination of waste products slows down, including uric acid. Over time, this leads to crystallization, especially around joints, triggering gout symptoms.

And it’s not just about drinking water, it’s about consistent hydration throughout the day, especially in hot climates or after exercise. 

4. Certain Vegetables and Legumes: Yes, some vegetables, like spinach, asparagus, mushrooms, and legumes like lentils, do contain moderate amounts of purines. But plant-based purines behave very differently in the body compared to animal-based purines. Vegetable-derived purines are far less likely to raise serum uric acid levels or cause gout. 

Why? 

These foods come packaged with antioxidants, fiber, polyphenols, and a whole range of nutrients that reduce oxidative stress, support liver function, and regulate inflammation.

So don’t fear your sabzi or dal. These foods are often part of the solution, not the problem.

5. Fad Foods and Rapid Weight Loss: Weight loss is often encouraged to manage uric acid, but the way you lose weight matters just as much as the weight itself.

Fad foods, extreme caloric restriction, or aggressive intermittent fasting can all increase endogenous purine production, as the body breaks down muscle and fat rapidly, and it also releases cellular DNA and purine bases. This creates an internal surge in uric acid levels, often seen during rapid cleanses or poorly structured weight loss plans.

Instead, sustainable, gradual fat loss with adequate protein and hydration helps lower uric acid over time, without triggering sudden spikes.

Gut Health and Uric Acid: The Missing Link

Over the past few years, a growing body of research has begun to shed light on how your gut microbiome, the trillions of bacteria living in your digestive system, plays a crucial role in uric acid metabolism. While kidneys do most of the heavy lifting when it comes to uric acid elimination, the gut acts as a powerful backup system, especially when kidney function is compromised or when dietary purines are high.

When gut health is compromised, something known as dysbiosis occurs, where the composition of these helpful bacteria diminishes. This can interfere with uric acid clearance, making you more vulnerable to buildup, inflammation, and eventually gout.

Dysbiosis itself can be caused by multiple uric acid increase reasons: food high in sugar, excessive antibiotics, alcohol, low fiber intake, poor sleep, and chronic stress.

So yes, the health of your gut microbiome can either support or sabotage your body’s ability to regulate uric acid. And if you’ve been focusing only on purine-rich foods while ignoring your gut, you might be missing the full picture.

Low-Purine Foods: What to Eat More Of

When uric acid levels rise, the first question most people ask is: “What should I stop eating?” But a sustainable question is: “What should I eat more of?”

Yes, some foods are naturally higher in purines. But rather than obsessively cutting things out, let’s shift the focus to foods that support your body’s ability to maintain balance, starting with those that are naturally low in purine and rich in other nutrients that promote overall health.

Let’s explore some smart and safe choices:

1. Fresh Fruits (Go Easy on the Fructose)

Not all fruits are created equal when it comes to purine content and their impact on uric acid. While fruits don’t typically contain high purines, their fructose content can indirectly raise uric acid levels, especially when consumed in large amounts (like fruit juices or dried fruits).

Go for:

• Berries (like blueberries, strawberries): Rich in antioxidants, low in fructose.
• Cherries: Shown in multiple studies to help lower uric acid and reduce gout flare-ups.
• Apples and pears: Safer in moderation, especially when eaten whole (not juiced).

Pro tip: Whole fruits with their fiber intact slow down sugar absorption and support gut health, two wins for uric acid control.

2. Vegetables: A Rainbow on Your Plate

Include:

• Leafy greens, carrots, cucumbers, pumpkins
• Bell peppers, beets, and tomatoes
• Onions and garlic for gut and liver support

Moderate:

• Mushrooms, spinach, and cauliflower, as part of a diverse plate, not as daily staples

3. Whole Grains for Sustained Energy and Gut Support

Refined carbs may contribute to inflammation and metabolic stress, but whole grains can do the opposite. They provide steady energy, are rich in B vitamins, and feed beneficial gut bacteria that assist in uric acid metabolism.

Choose:

• Rice (especially hand-pounded or brown rice for fiber)
• Steel-cut oats
• Barley (a traditional Indian cooling grain)

These grains also support satiety, which prevents overeating and helps maintain a healthy weight, an important part of uric acid management.

4. Dairy

Unlike meat, dairy is low in purines and actually has a uricosuric effect, meaning it helps the body excrete uric acid through urine.

Great choices:

• Curd (homemade dahi): Rich in probiotics and calcium, supportive of gut and bone health.
• A2 Paneer: High-quality vegetarian protein, easy to digest.
• Buttermilk: Cooling, hydrating, and gut-friendly.

Avoid heavily processed or sweetened dairy products, as added sugars and artificial additives can offset these benefits.

5. Protein Alternatives: Eggs, Nuts, Seeds

If you’re cutting back on animal proteins to manage uric acid, don’t forget about clean, low-purine alternatives that are still rich in nutrients.

• Ethically sourced whole eggs: Excellent source of bioavailable protein, zero purines.
• Nuts and seeds: Almonds, walnuts, flaxseeds, and sunflower seeds are not only low in purines but also rich in healthy fats and magnesium.
• Cold-pressed oils: Like coconut, sesame, mustard, good fats that support metabolism and hormonal health.

Just remember, moderation matters. Even low-purine foods, when overdone, can burden digestion or lead to imbalance.

6.  Add Probiotic Foods

Natural probiotics help restore beneficial bacteria. Look for:

• Fermented vegetables (like sauerkraut or kanji)
• Kombucha
• Traditional pickles (naturally fermented, not vinegar-based)

7. Include Prebiotic-Rich Foods

Prebiotics are the food for your good bacteria. Think of them as fertilizer for your internal garden. Great options include:

• Raw garlic, onion, and leek
• Banana (especially slightly unripe)
• Cooked and cooled rice or potatoes (resistant starch)
• Oats and whole grains (also qualify as low purine food)

A Gentle Reminder: Choosing low-purine food is just one part of a larger puzzle. It’s not about restriction; it’s about being intentional with what goes on your plate and how it supports your unique biology. If you’re struggling with gout causes or looking for a sustainable uric acid cure, please consult your doctor.

Smart Cooking Tips to Lower Purine Content in Food

Just like ingredients, cooking techniques can influence the purine content of food, and thereby impact uric acid levels. So, if you’re consciously choosing low purine food, make sure your cooking method isn’t undoing those efforts.

Here’s how you can cook smart, not just clean.

1. Boil and Discard the Cooking Water

One of the most effective, time-tested ways to reduce purine content is by boiling foods like meat, lentils, or legumes, and then discarding the water used in the initial boil. Purines are water-soluble, meaning a significant portion leaches into the cooking liquid.

So, that meat stock or dal water? It may be flavourful, but it’s also purine-rich.

Try this:

• Blanch meat before preparing curries or gravies.
• For dals or legumes, bring to a boil, drain the first water, and then cook as usual.

This simple step helps lower purine load without compromising on nourishment.

2. Avoid Overpressure Cooking

While pressure cooking is convenient, doing it for extended durations, especially with protein-rich foods, can concentrate purines in the dish.

Long, high-pressure cooking breaks down cellular structures more aggressively, releasing purines into the cooking medium. This is particularly true for meat, lentils, and legumes.

Instead:

• Use gentler heat whenever possible.
• Try open-pot cooking, steaming, or slow simmering to preserve nutrients without intensifying purine content.

3. Rethink Meat Stock and Gravies

It’s tempting to reuse the stock or broth from boiled meat or bones in soups and gravies. But that flavorful liquid is often loaded with purines, especially if it has been slow-cooked.

While occasional use is okay for those without uric acid concerns, for individuals prone to gout flare-ups or working to reduce uric acid naturally, it’s best avoided.

Instead:

• Use vegetable stocks, infused with herbs and spices.
• Add flavor through cold-pressed oils, garlic, ginger, or fresh herbs rather than high-purine broths.

4. Choose the Right Cooking Methods

The way heat interacts with food can either preserve or disrupt nutritional value, and in this case, purine levels too.

Best methods for those aiming to keep uric acid in check:

• Steaming: Gentle, retains antioxidants and reduces purine concentration.
• Light sautéing: In cold-pressed oils; quick, clean, and flavorful.
• Grilling or baking: When done correctly, it helps cook off excess fats without intensifying purines.

Avoid:

• Deep frying: Adds oxidative stress and inflammatory load.
• Repeated reheating: May degrade certain nutrients and change purine behavior in food.

5. Soak and Rinse Legumes Thoroughly

Legumes like lentils, chickpeas, and beans, although moderate in purines, can be made gentler on the system with a little pre-prep.

Soaking for several hours or overnight and then rinsing well:

• Reduces purine content
• Lowers anti-nutrients (like phytic acid)
• Makes them easier to digest

It’s a simple, old-school practice that continues to be validated by science and lived wisdom.

Lifestyle Tips to Naturally Lower Uric Acid

When it comes to uric acid, the solution isn’t hidden in a fancy supplement or an overnight cleanse. It lies in the simple, daily choices we make, over weeks, months, and years. While medications might lower the number temporarily, the real, lasting change happens when we support the body through consistent lifestyle practices.

Here’s how to support uric acid cure naturally, from the ground up:

1. Hydration Is Non-Negotiable

You’ve probably heard this one before, but here’s why it really matters: water is the vehicle your kidneys use to flush out excess uric acid. Without enough of it, that clearance slows down, and levels begin to rise. Even mild dehydration can impair renal excretion of uric acid, especially in individuals genetically predisposed to gout.

Aim for 2.5 to 3.5 liters of water a day, or more if:

• You’re physically active
• Live in a hot or humid climate
• Have had recent gout flares or high uric acid levels

Start your day with water. Space it out. 

2. Exercise But Move Wisely

Physical activity helps improve circulation, increases lymphatic drainage, and supports the excretion of metabolic waste, including uric acid. Regular movement also improves insulin sensitivity, which is a key factor in reducing gout risk factors.

But here’s the catch: during an active gout flare, intense workouts can backfire by triggering more inflammation and breakdown of purines from muscle tissue.

Instead:

• Opt for low-impact exercises like walking, yoga, swimming, or cycling
• Prioritize consistency over intensity
• Give your body adequate rest during flare-ups or illness

3. Sleep and Stress Management

This is the missing link for many. Chronic stress, when left unchecked, elevates cortisol levels. Cortisol isn’t just the stress hormone; it’s also a driver of inflammation and oxidative stress, both of which disrupt uric acid processing.

Poor sleep only adds fuel to the fire.

• Aim for 7–9 hours of restful, quality sleep
• Incorporate stress-regulation practices: meditation, pranayama, breathwork, time in nature, journaling
• Digital cleanse and sleep hygiene routines are underrated tools with outsized impact

4. Manage Your Weight, Especially Around the Belly

Excess abdominal fat isn’t just a cosmetic concern; it’s a biological driver of insulin resistance and chronic inflammation, both of which are deeply intertwined with uric acid buildup.

But this doesn’t mean crash nutrition or extreme fasting. Rapid weight loss can worsen the situation by increasing cellular turnover and endogenous purine production. Gradual and sustainable fat loss through a balanced lifestyle significantly reduced uric acid levels in individuals with metabolic syndrome.

When to Be Cautious: Gout Risk Factors to Watch Out For

Not everyone who eats a purine-rich meal or enjoys a drink will develop gout, but some of us are more vulnerable than others. Gout isn’t just about food; it’s about how your body handles uric acid. And when certain risk factors stack up, that one glass of wine or plate of mutton could tip the scales.

1. Family History of Gout or Kidney Disease

Genetics matter. If your parents or grandparents struggled with gout, chances are your body may also have a genetic predisposition, either producing too much uric acid or not excreting it efficiently.

Similarly, if there’s a family history of chronic kidney disease, your kidneys may be less effective at clearing uric acid even before lab values show a problem.

2. High Blood Pressure (Hypertension)

Hypertension doesn’t just affect your heart; it impacts kidney function, leading to reduced uric acid clearance. Some blood pressure medications, like diuretics, can further raise uric acid levels.

3. Metabolic Syndrome

This cluster of conditions, high blood pressure, abdominal obesity, insulin resistance, and abnormal lipid levels, creates a perfect storm for elevated uric acid.

Closing Thoughts: Reclaiming Balance, One Choice at a Time

Your body is constantly working for you, filtering, repairing, balancing, and protecting. Uric acid, in its healthy range, is simply a part of this natural rhythm. Trouble begins when that rhythm is disrupted by the way we live, eat, and manage stress.

The goal is not to fear food, avoid social meals, or live in constant restriction. Instead, it’s about making small, consistent choices that help your body do what it was designed to do. When you nourish wisely, move regularly, hydrate deeply, rest fully, and keep stress in check, you give your body the environment it needs to keep uric acid in harmony.

Think of it as tuning an instrument; you’re not changing the music, just helping it play in perfect pitch. And when that balance is restored, health isn’t just a number on a lab report, it’s the energy you feel, the mobility you enjoy, and the confidence that your choices are steering you toward a stronger tomorrow.

If this resonated with you, then watch:

Disclaimer: This blog is intended for educational and informational purposes only. It is NOT a substitute for professional medical advice, diagnosis, or treatment. Uric acid levels, gout causes, and related health conditions can vary greatly from person to person, and what works for one individual may not be suitable for another. Always consult with a qualified healthcare professional before making any changes to your nutrition, exercise routine, or lifestyle, especially if you have an existing medical condition, are on medication, or are experiencing symptoms.

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Sometimes, it’s not about adding more; it’s about choosing better. If you’re feeling stuck, confused, or unsure where to begin, know that you’re not alone. 

Our Wellness Programs are here to support you gently and mindfully, offering personalised guidance, lifestyle tools, and practical solutions that align with your unique journey.

Feel free to reach out at 18001020253 or write to us at consults@lukecoutinho.com; we’re here to walk this path with you.