Uric acid is a substance formed naturally when purines are broken down. It is eliminated mainly by the kidneys, in urine, and also through the gut. When its production increases or its elimination decreases, it can build up in the blood. This increase is called hyperuricemia.
In short
- High uric acid is not the same thing as gout.
- Besides purines, excess sugar and alcoholic drinks also raise uric acid.
- You don't need to cut out all carbohydrates or automatically remove legumes.
- With gout, food complements treatment. Don't stop medications on your own.
01
Understand the basics
What are purines?
Purines are components of molecules found in cells, such as DNA, RNA and ATP, which is involved in producing and using energy. They come from the renewal of the body's own cells and from food. When they are broken down, they give rise to uric acid.
Is high uric acid the same as gout?
No. Not everyone with a high result has gout. Gout occurs when urate crystals are deposited in the joints and cause inflammation, with pain, heat, redness and swelling. There may also be uric acid stones in the urinary tract. The test needs to be interpreted together with the clinical history.
Looking beyond the list of foods
For a long time, dietary advice focused on reducing purines. That care is still relevant, but today the assessment also considers alcohol, sugars, weight, kidney function, genetics, medications and metabolic health. Many people have difficulty eliminating urate, not just excessive production.
02
Purines, carbohydrates and alcohol
Excess sugar also deserves attention
Fructose, when consumed in large amounts and quickly, can increase uric acid production. Its metabolism uses ATP and promotes the breakdown of compounds that give rise to urate. That's why looking only at meat leaves out an important part of care.
Where to focus your adjustments?
Soft drinks, sweetened drinks, frequent sweets, syrups and large volumes of juice are the main points of attention. Table sugar contains glucose and fructose. Honey, agave and brown sugar also provide sugars and should be included in the assessment.
You don't need to cut out all carbohydrates
Rice, oats, tubers, beans and whole fruit should not be treated the same way as soft drinks and sweets. The quality, quantity and overall diet matter. Replacing all carbohydrates with large portions of meat can increase your purine intake.
What about insulin resistance?
High insulin can promote urate retention by the kidneys. Assessing blood sugar, weight and metabolic health helps build a more complete strategy. High uric acid alone does not diagnose insulin resistance.
Alcoholic drinks also interfere
Alcohol can increase the production and hinder the elimination of uric acid. Beer deserves extra attention because it provides purines. Other alcoholic drinks can also trigger gout attacks in susceptible people. Cutting back is important; during an attack, avoid alcohol.
03
How to organize your meals
1. Adjust the most concentrated sources of purines
Avoid organ meats, such as liver and kidney, and cut back on excess red meat, concentrated meat stocks and large portions of seafood. Sardines and anchovies also deserve adjustment because they are rich in purines.
2. Vary your protein sources
Eggs and natural lower-fat dairy, when tolerated, can be part of the plan. Alternate tofu, beans, lentils and chickpeas with moderate portions of chicken or fish. The purines in vegetables and legumes don't justify the same restriction applied to organ meats: don't remove these foods automatically.
3. Choose whole fruit
Whole fruit provides fiber and chewing and can be included in appropriate portions. Juices make it easy to consume several pieces of fruit quickly. Avoid large volumes, especially sweetened ones, and prioritize water for hydration.
4. Build complete meals
Combine leafy greens and vegetables, a source of protein and a measured portion of grains or tubers. Choose minimally processed foods. There's no need to cut out gluten or lactose just because your uric acid is high.
5. Stay hydrated and manage your weight gradually
Spread your water intake through the day. The volume should respect your needs and any restrictions due to kidney or heart disease. When needed, aim for gradual weight loss: prolonged fasting, rapid weight loss and ketosis can temporarily raise urate in susceptible people. Sleep and regular movement complement care.
04
How to build your menu
- Breakfast
- Unsweetened, lower-fat plain yogurt, oats and a portion of whole fruit. Alternative: whole-grain bread with egg and tomato.
- Lunch
- Half the plate with leafy greens and vegetables. Complete it with a measured portion of brown rice, beans and egg or tofu. Alternative: a moderate portion of chicken with vegetables and a grain or tuber.
- Snack, if hungry
- A piece of whole fruit, such as guava, kiwi or strawberries, or unsweetened plain yogurt. A small portion of nuts can be added, according to your needs.
- Dinner
- Roasted vegetables, lentils and an herb omelet. Add a measured portion of rice or potatoes as needed. Alternative: repeat the structure of lunch, varying vegetables and protein.
Simple swaps that make a difference:
- Soft drinks for plain or flavored water without sugar.
- Organ meats for eggs or tofu.
- Frequent sugary desserts for whole fruit.
- Large portions of meat for a meal with vegetables and a measured amount of protein.
- Alcoholic drinks for alcohol-free, sugar-free options.
This menu is an educational example. Amounts and substitutions depend on your tests, goals, allergies and clinical conditions. If you have celiac disease, choose certified gluten-free oats and replace the bread with a suitable option.
05
Simple drinks to vary your routine
Water with cucumber and mint
Ingredients: A glass of water, two cucumber slices and a few mint leaves.
Method: Add the cucumber and mint to the water. If you like, use a little lemon. Don't sweeten.
Strawberry and mint
Ingredients: Three medium strawberries, 150 ml of water and a few mint leaves.
Method: Blend everything, without straining or sweetening. Have it occasionally and respect your eating plan.
These options help replace sweetened drinks, but they are not treatments to lower uric acid. Lemon, teas and juices don't replace investigating the cause or medications, when needed.
Your health deserves care that sees the whole you
Every body has a story. In a detailed consultation, we connect your tests, your diet, your symptoms and your routine to build a personalized nutritional strategy, with attention to your needs and your goals.
Dra. Daniely Catharino TooleyClinical, functional and orthomolecular nutritionist · CRN3/6794
References (3)+
- American College of Rheumatology. Guideline for the Management of Gout, 2020. DOI: 10.1002/art.41247.
- American College of Rheumatology. Gout: Patient Information, 2025 update.
- British Society for Rheumatology. Guideline for the Management of Gout, 2017. DOI: 10.1093/rheumatology/kex150.
Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.