A Natural Approach To High Uric Acid Levels And Gout

When uric acid levels in your body become too high, they can form sharp crystals in your joints, leading to excruciating pain, swelling and stiffness, especially in your feet and toes. Over time, this can trigger painful flare ups, limit your mobility, and even damage your kidneys, increasing your risk of kidney stones and other complications.

If you've been struggling with unexplained joint pain, discomfort, or fatigue, your body may be trying to tell you that it's time to take action before these issues escalate further.

Why Are Elevated Uric Acid Levels A Problem

Uric acid is a natural waste product in your blood that helps to break down purines. Once uric acid dissolves in your blood, it moves through your kidneys that leaves your body through urine. However, if your body cannot remove all excess uric acid, it can lead to a build up causing high uric acid levels called hyperuricemia. Elevated uric acid levels can also contribute to metabolic syndrome, hypertension, and fat storage, making it a key driver of obesity and insulin resistance. The good news is that it’s possible to reduce your uric acid levels with the help of some natural support strategies.

The Role Of Your Liver And Gut Health

The liver and gut are like your body’s best friends, working together to keep you feeling energised and balanced. When they’re healthy, they help flush out excess uric acid, preventing it from building up and causing problems. But when uric acid levels rise too high, whether from stress, poor diet, or genetics, it’s like throwing a wrench into their system.

The liver gets overwhelmed, struggling to process all the extra waste, while the gut becomes inflamed, making digestion sluggish and uncomfortable. Over time, this can lead to a ripple effect, damaged tissues, more inflammation, and increased risk for conditions like gout, heart disease, and metabolic disorders.

Taking care of your liver and gut with nourishing foods, hydration, and stress reduction is like giving your body the tools it needs to stay strong and resilient.

The Role of Genetics

Several genes regulate uric acid metabolism, and variations can predispose individuals to hyperuricemia:

  • SLC2A9: Encodes a glucose and urate transporter; variants can impair renal urate excretion.

  • ABCG2: Influences uric acid secretion through the gut; dysfunction can elevate serum levels.

  • SLC22A12: Affects uric acid reabsorption in the kidneys; mutations may reduce excretion.

  • PNPT1: Involved in purine metabolism and mitochondrial function, influencing uric acid production.

Genetic variations in these pathways can make individuals more susceptible to gout and metabolic disorders, necessitating targeted dietary and lifestyle strategies.

Dietary Strategies to Support Healthy Uric Acid Levels

Foods to Emphasise

  • Low-purine foods: Vegetables, whole grains, nuts, seeds, and dairy.

  • Alkalising foods: Leafy greens, citrus fruits, and cucumbers help reduce acidity and enhance uric acid excretion.

  • Anti-inflammatory foods: Omega-3-rich foods (salmon, flaxseeds), turmeric, and ginger can reduce inflammation.

  • Hydration: Sufficient water intake helps the kidneys flush out excess uric acid.

  • Fermented foods (if histamine is not elevated): Kefir, kimchi, and sauerkraut support gut microbiota and metabolic health.

Foods to Limit or Avoid

  • High-purine foods: Organ meats, shellfish, sardines, and red meat.

  • Processed sugars: Fructose can be a primary driver of elevated uric acid. Avoid fruit juices, sodas, and high-fructose corn syrup (whole fruits are encouraged to be consumed daily).

  • Alcohol: Beer and spirits interfere with uric acid excretion.

  • Refined carbs: White bread and processed grains contribute to metabolic dysfunction.

Targeted Supplements for Uric Acid Management

  • Vitamin C: Enhances uric acid excretion and reduces oxidative stress.

  • Quercetin: A flavonoid that may inhibit uric acid production.

  • Curcumin: Supports anti-inflammatory pathways to alleviate joint discomfort.

  • Magnesium: Aids in metabolic balance and reduces inflammation.

  • Probiotics: Help improve gut microbiota diversity and support uric acid metabolism.

  • Tart cherry extract: Contains anthocyanins that help lower uric acid levels and reduce inflammation.

Lifestyle Suggestions for Optimal Uric Acid Balance

  • Regular Exercise: Moderate physical activity supports metabolic health and uric acid clearance.

  • Weight Management: Obesity is strongly linked to hyperuricemia; gradual weight loss reduces uric acid levels.

  • Intermittent Fasting: May improve insulin sensitivity and support uric acid metabolism.

  • Reduce Fructose Consumption: Limiting fructose is one of the most powerful ways to lower uric acid and improve metabolic health (this does not include whole fruit).

  • Stress Reduction: Chronic stress can impair liver and kidney function, exacerbating hyperuricemia.

  • Adequate Sleep: Poor sleep is associated with metabolic disorders and increased inflammation.

In Summary

Uric acid is a key regulator of metabolism and inflammation, not just a byproduct of purine metabolism. Addressing high uric acid levels requires a holistic approach, considering genetics, diet, lifestyle, and gut health. By optimising nutrition, incorporating targeted supplements, and adopting healthy habits, individuals with a genetic predisposition to hyperuricemia can reduce their risk of gout, metabolic disorders, and cardiovascular complications. Functional medicine provides a comprehensive framework to personalise interventions, ultimately promoting long term wellbeing.

Tracey Mortensen