Uric acid is produced when the body breaks down purines – substances that are naturally found in the body and certain foods. When there is too much of this acid, it can crystallize in the joints and cause a disease known as gout.

What causes uric acid buildup?

Uric acid is formed when the body processes purines, which are found in many foods. If the body cannot effectively eliminate this acid through the kidneys, it starts to accumulate in the blood, increasing the risk of gout. According to the American College of Rheumatology, about 4% of adults suffer from gout, with men being more frequently affected than women.

Research shows that foods high in purines are among the main culprits for elevated uric acid levels. These include certain types of fish, such as canned and fresh sardines, anchovies, and herring, as well as meat (especially organ meats like liver), asparagus, mushrooms, and legumes such as beans. Reducing the intake of these foods can significantly help alleviate pain and symptoms of gout.

How does diet affect gout?

A properly planned diet can significantly reduce the risk of gout attacks. Scientists have found that in people who consume a diet low in purines, the level of uric acid in the blood decreases by up to 20%. The most recommended foods for preventing gout include:

• low-fat dairy products, which help eliminate uric acid,
  
  
• whole grain foods, which provide a stable blood sugar level,
  
  
• vegetables (except for asparagus, spinach, and mushrooms, which have higher purine levels),
  
  
• nuts and seeds, which do not affect uric acid levels,
  
  
• plenty of water – at least 2 liters daily, as it helps eliminate the acid.

According to a study published in the New England Journal of Medicine, among people who followed a diet low in purines, the number of gout attacks decreased by as much as 60% in one year.

Which drinks and dietary supplements can help?

Besides choosing the right foods, what you drink is also important. Alcohol, especially beer and spirits, increases the production of uric acid and reduces its excretion, so it is advisable to avoid it. On the other hand, green tea and coffee can help reduce the risk of gout, as they stimulate kidney function.

Some studies show that vitamin C can help lower uric acid levels. In a study by the American Journal of Clinical Nutrition, it was found that a daily intake of 500 mg of vitamin C reduced blood uric acid levels by about 10%.

The key to healthy joints

If you have joint problems, it is important to adjust your diet and limit the intake of foods that can worsen symptoms. Avoid fish such as sardines and herring, reduce the intake of red meat and alcohol, and increase the consumption of dairy products and vegetables. Such changes can make a significant difference to joint health and reduce the risk of painful gout attacks.

As British rheumatologist Dr. John Taylor says: Small dietary changes can bring major improvements in joint health. The best solution is not always medication, but rather smart nutritional choices.

For long-term joint health and reduced risk of gout, a healthy diet, regular exercise, and adequate hydration are key. If you frequently experience joint pain, consult your doctor or a nutritionist to adjust your dietary plan.