7 days Indian Diet Plan for High Uric Acid and Gout (What to Eat and Avoid to reduce it)

7 days of Indian Diet Plan for High Uric Acid. Uric acid is a natural waste product from the digestion of foods that contain purines. Purines are found mostly in high levels in protein-rich foods such as poultry, meat, beans, and eggs. Normally our body filters out uric acid through your kidneys in urine. Overconsumption of uric acid or failure to excrete from the body increases the blood uric acid levels. A high uric acid level is known as hyperuricemia. This can lead to a disease called gout that causes painful joints that accumulate urate crystals. Here is a food list of What to eat and avoid to reduce the high uric acid levels.

Reasons for high uric acid in your body

High Purine Diet
Genetics
Obesity
Stress
Certain metabolic disorders
Other reasons

How to reduce the uric acid levels in the body? (Simple Tips )

Limit purine-rich foods:

You can limit purine-rich foods like meat, seafood, and vegetables. All of these foods have uric acid as an end product of digestion. Avoid vegetables like cauliflower, green peas, dried beans, and mushrooms. this 7 days Indian Diet Plan for High Uric Acid will really help. Also, see more details on How to reduce Uric acid levels naturally.

Avoid or Limit Fructose:

Fructose is a natural sugar found in fruit and honey. When the body breaks down fructose, purines are released. And the breakdown of purines produces uric acid. Within minutes after you drink high fructose corn syrup or fruit juice or sweetened soda, the uric acid levels rise. the list of fruits to avoid is mentioned below. Unlike in diabetes, when you have high uric acid levels, fruits should not be consumed as a separate snack. Rather a small portion should be consumed with your meal. (Research)

Balance insulin levels:

With excess insulin circulating in the blood it leads to excess sugar deposition in the body. Insulin also directly leads to excess uric acid in the blood. This can happen in conditions like pre-diabetes and type 2 diabetes. Also, excess sugar intake leads to excess insulin in the body. Along with insulin resistance, there is excess uric acid deposition in the blood. How to deal with hyperinsulinemia?

Drink more water:

Uric acid is flushed out of the kidneys via the water we drink. You need at least 3 to 4 liters of water during the day to normalize your blood uric acid levels. Top 10 recipes of Infused water.

Avoid alcohol:

When you consume alcohol, the kidneys will first flush out alcohol and then the uric acid along with other wastes. Thus, there is an accumulation of uric acid in the body. Some types of alcoholic drinks such as beer are also high in purines.

Lose weight:

When you are overweight, the content of the fat cells in the body is more than muscle cells. These fat cells produce more uric acid. Along with your diet, extra pounds can raise uric acid levels. Thus losing weight lowers the uric acid levels in the body. Top 10 weight loss tips that can be used in day to day life.

Fiber-rich diet:

The fiber in the diet helps to avoid absorption and increases the excretion of excess uric acid. Include at least 5 – 6 servings of fruits and vegetables, whole grain cereals, sprouts, and nuts. Mediterranean diet plan.

Meditation:

Excess stress increases uric acid levels in the blood. Practicing mindful techniques, yoga, breathing exercise helps keep you calm.

List of foods allowed in High Uric Acid/ List of Low Purine Foods :

Here is a list of foods allowed in high uric acid issues. You can use these foods in your Indian diet plan for high uric acid.

Foods that provide less than 100 mg of purine per 100 gms are considered to be low- purine foods.

Whole grains: Most whole grains including oats, brown rice, and jau (barley).
Legumes: Most legumes are allowed in a low purine diet. Soybeans and tofu are moderate purine foods and can be taken in limitations. (Research)
Nuts: All nuts and seeds.
Fruits: Fruits that are low in fructose. ex- Apricot, musk melon, Raspberry, strawberries, blackberry, blueberry, grapefruit, pineapple, orange, plum, peach, as well as cherries. Cherries are especially helpful in lowering uric acid levels and reducing inflammation.
Vegetables: Most vegetables are allowed. Research shows that high-purine vegetables do not trigger gout attacks (R1). However, if you ar a vegetarian and still have high uric acid levels, then check the vegetables mentioned below in the avoid column.
Dairy products: All dairy products are safe (Research).
Eggs
Beverages: Coffee, tea, and green tea.
Herbs and spices: All herbs and spices.
Plant-based oils: Including canola, coconut, olive, and flax oils. Read – Best cooking oil for health.

To check the exact amount of purine a particular food provides, you can check this research.

List of foods to avoid in High Uric Acid/ List of High Purine Foods:

Here is a list of foods to avoid high uric acid issues. You can avoid these foods in your Indian diet plan for high uric acid.

Foods that provide more than 200 mg of purines per 100 grams are considered high purine foods.

All organ meats: Brain, liver, kidneys, and sweetbreads.
Game meats: Pheasant, veal, and venison
Fish: Most fishes like Herring, trout, mackerel, tuna, sardines, as well as anchovies and haddock.
Seafood: Scallops, crab, shrimp, and roe
Cereals: Maida / refined flour and its products like cakes, bread, pastries, biscuits, and cookies. (Research)
Fruits: High fructose fruits like kiwi, raisin, banana, grapes, mango, watermelon, apple, prunes, pear, dried dates, and dried figs.
Vegetables – Asparagus, Spinach, Mushrooms, broccoli, etc. They need not be completely eliminated, but use in restriction.
Sugary beverages: Avoid fruit juices as fructose can increase the risk of developing gout. (Research) and sugary sodas
Natural Sweetners: Honey, agave nectar, and corn syrup
Yeasts: Nutritional yeast, brewer’s yeast, and other yeast supplements.

Many clients ask me about are tomatoes and cucumber allowed in uric acid? There is a common myth amongst people that any food that has seeds in it should be avoided in high uric acid or gout condition. However, this is not true. Tomatoes are allowed in your diet plan for high uric acid. But one must consume a homemade tomato preparation and avoid packaged ketchup, curries, and other sauces where there is a good chance of fructose normally added to the recipe.