More people are noticing higher uric acid levels these days. Known medically as hyperuricemia, this happens when the waste product uric acid accumulates in the bloodstream. Uric acid is produced when the body breaks down purines, compounds abundant in foods such as red meat, certain fish and alcoholic drinks. Healthy kidneys normally filter and expel uric acid, but when production outpaces removal or kidney function falters, sharp crystals can form in joints and trigger gout or contribute to kidney stones.

Dr. Natasha Negalur More, Consultant Rheumatologist at KIMS Hospitals, says food choices are just one part of the story. Several medical conditions can drive uric acid upward. Below are five common culprits to watch for:

Kidney Disease – Impaired kidneys struggle to clear uric acid, allowing levels to climb in the blood.

Obesity – Excess body weight can boost uric acid production and reduce how effectively the body removes it.

Diabetes – When insulin signalling is disrupted, the kidneys’ ability to excrete uric acid can decline, causing buildup.

High Blood Pressure (Hypertension) – Chronic hypertension can damage renal function and slow uric acid clearance; some antihypertensive drugs may also influence levels.

Hypothyroidism – A sluggish thyroid slows metabolism overall, which can allow uric acid to accumulate more readily.

How diet can help

Adopting a thoughtful eating plan supports kidney health and can lower the chance of gout flares or stones. Staying hydrated and choosing the right foods makes a real difference.

Foods to include:

Low-purine choices: Fresh fruit, a wide range of vegetables (avoiding very high-purine varieties), whole grains and low-fat dairy products.

Hydration: Aim for about 2.5–3 litres of water daily to help flush uric acid.

Alkaline vegetables: Cucumber, bottle gourd, spinach and celery can help neutralise acidity.

Vitamin C sources: Oranges, guava, berries and amla may support lower uric acid levels.

Healthy fats: Olive oil, nuts and seeds provide anti-inflammatory benefits.

Foods to avoid:

High-purine items: Red meats, organ meats such as liver, shellfish and some fish like sardines.

Alcohol: Beer and spirits in particular can raise uric acid.

Sugary drinks: Sodas, many packaged juices and foods with high-fructose corn syrup.

Highly processed snacks: Fried and fatty convenience foods.

Key Takeaways

Controlling uric acid is not solely a matter of medication. Weight management, regular fluid intake and a balanced diet lower the odds of painful gout attacks and kidney stones. Reducing alcohol and sugary beverages also eases the burden on the kidneys. Small, consistent lifestyle shifts can yield large benefits for joint comfort and overall wellbeing.