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.

7 days Indian Diet Plan for High Uric Acid

Here is a 7 days low uric acid diet plan. This Indian diet plan for high uric acid will help in reducing the elevated uric acid levels and reduce the risk of developing Gout.

Day 1: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Jeera Water (Jeera soaked overnight in water)	1 glass
Breakfast	Tomato Oats Chilla	2 no. (small)
	Cucumber Raita	1 cup
	Musk melon	2 small slices
Mid-morning	Green Tea	1 cup
Lunch	Sprout Salad	1 cup (Sprouts 30 gms)
	Multigrain Chapati	2 no.
	Vegetable	1 cup
	Dal	½ cup
	Buttermilk	1 cup/ 1 glass
Snacks	Roasted Makhana	1 cup
Dinner	Dudhi Soup	1 cup
	Boiled Quinoa	¾ cup
	Sambar	1 cup
	Vegetable	1 cup
	Buttermilk/sol kadhi	1 glass
	( dairy items help in decreasing Uric acid)
Bedtime	Milk (no sugar)	1 cup

 

Day 2: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Cinnamon tea	1 Cup
Breakfast	Plain Paratha	1 Medium Size
	Paneer Bhurji with vegetable	½ cup
	strawberry	1-2
Midmorning	Roasted or soaked  Nuts	2 Almonds, 2 walnut halves
Lunch	Veggie Salad	1 cup
	Jowar Roti	1 no. (medium size)
	Leafy Vegetable	1 cup
	Moong dal	½ cup
	Buttermilk	1 cup/ 1 glass
Snacks	Almond milk	1 cup
Dinner	Bottlegourd raita	1 cup
	Chapati	2 no. medium
	Green Leafy Vegetable	1 cup
Bed time	Buttermilk	1 glass

 

Day 3: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Soaked Methi with warm water	1 teaspoon soaked at night in 1/2 cup water
Breakfast	Vegetable Vermicelli Upma	1 cup
	Orange	2-3 slice
Midmorning	Lemongrass mint concoction	1 cup
Lunch	Veggie Salad	1 cup
	Chapati	2 no.
	Vegetable	1 cup
	Curd/ Buttermilk	1 cup/ 1 glass
Snacks	Sukha Bhel	1 cup
	Bottlegourd ginger juice	1 glass
Dinner	Mix Vegetable Salad	1 cup
	Bajra Roti	1 no. (medium size)
	Vegetable	1 cup
Bed time	Milk	1 cup

 

Day 4: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Soaked Sabja seeds with water	1 teaspoon seeds + 1 glass water
Breakfast	Vegetable / egg Paratha	1 no.
	Curd	1 cup
Midmorning	Nuts (Almonds + Walnuts + Pumpkin Seeds	15 grams
Lunch	Mix Vegetable Salad	1 cup
	Chapati	2 no.
	Dudhi Vegetable	1 cup
	Masoor dal	½ cup
	Buttermilk	1 glass
Snacks	wheat khakhra	1 – 2
	curd	1 cup
Dinner	Tomato soup	1 cup
	Brown rice pulao	1 Cup
	Curd	1 cup
Bedtime	Buttermilk	1 Glass

 

Day 5: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Dudhi juice	1 glass
Breakfast	Poha	1 cup
	Green Tea	1 cup
	Musk melon	2 slices
Midmorning	soaked almonds	8 pieces
Lunch	Exotic Salad (Bell peppers + zucchini + broccoli + lettuce)	1 cup
	Jowar Roti	2 no. small
	Vegetable	1 cup
	Sprout Curd raita	1 cup
Snacks	Oats  and Milk Smoothie	1 glass
Dinner	Green Salad	1 cup
	Vegetable Khcihdi	1 cup
	Kadhi	1 cup
	Vegetable	1 cup
Bed time	Buttermilk	1 Glass

 

Day 6: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Soaked overnight chia seeds water	½ teaspoon Chia seeds in 1 cup water
Breakfast	Moong dal dosa	2 – 3 no. (small)/ 1 Big
	Green chutney	2 tablespooons
	berries/cherries	handful
Midmorning	Lemon mint juice (no sugar)	1 glass
Lunch	Cucumber tomato  Salad	1 cup
	Chapati	2 no.medium
	Green Leafy Vegetable	1 cup
Snacks	Roasted Makhana	1 cup
	Cinnamon Tea	1 cup
Dinner	Curd basil dip	¼ cup
	Vegetable Zoodles	1 cup
	Potato Patty	1 no.
	Grilled Exotic Vegetables	1 cup
Bedtime	Buttermilk	1 glass

 

Day 7: Indian diet plan for high uric acid

Time	Menu	Quantity
Empty Stomach	Detox Juice	1 glass
	(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
Breakfast	Daliya with milk	1 cup
Midmorning	Roasted Almonds and walnuts	8 – 10 no.
	Green Tea	1 cup
Lunch	Paneer Vegetable Salad	1 cup
	Bajra Roti	1 no. (medium size)
	Green Vegetable	1 cup
	Masoor Dal	1 cup
Snacks	Sweet Potato and spinach patty	2 small
	Green Chutney	2 tablespoons
Dinner	Dudhi Tomato Soup	1 cup
	Multigrain Chapati	2 no. medium
	Green Leafy Vegetable	1 cup
Bedtime	Masala Milk	1 cup

 

EndNote:

Keep a list of foods on your shopping list that you should eat. Proper guidance from the professional keeps your life hassle-free. Hope our 7 days Indian Diet Plan for High Uric Acid helps you in attaining good health and reducing the uric acid levels in the blood.