Welcome all back! Uric acid is a natural chemical found in your blood, that your body makes when you consume certain foods, such as meat and shellfish, fruit sugars, beer and alcohol.
In normal amounts, uric acid is very healthy for the body and works as an antioxidant, helping to protect your cells against free radical damage.
However many people suffer from high uric acid levels (hyperuricemia) which can cause problems in the body.
Symptoms Of High Uric Acid Such as gout - a type of arthritis where uric acid crystals form inside the joints, causing severe pain, especially in your big toe.
High uric acid can also lead to high blood pressure, because it lowers nitric oxide levels in your blood and weakens the walls of your arteries.
You may also develop uric acid kidney stones or kidney disease as a result of high uric acid
In most people 70% of uric acid is filtered out by their kidneys and passed through the urine and 30% of it is filtered out in the gut and passed through the stool.
However some people have difficulty breaking down the uric acid, so it tends to recirculate through the blood, (triggering problems like gout and the others I just mentioned)
If you have this problem, it's very important to start cutting back on beer, and fructose in particular as these appear to be the main triggers of high uric acid.
Alcohol changes the function of your kidneys, and makes them less able to filter uric acid from the blood.
Whilst fructose, a sugar used in over 80% of packaged foods damages the gut and intestines, leading to a build-up of uric acid.
Fortunately however, there are also many different foods that can eat to help your gut and kidneys to filter out uric acid.
Today, we will explore the top 10 foods that reduce uric acid levels in the blood naturally, to prevent gout attacks, kidney problems and high blood pressure.
1. Celery (Luteolin).
When it comes to lowering uric acid in the body, celery is undoubtedly one of the best foods that you can eat.
Celery stalks, seeds and especially the leaves contain high amounts of luteolin, a natural compound that helps to lower uric acid.
It works by blocking an enzyme called xanthine oxidase, which produces uric acid in the body from purines that you eat from foods like meat and seafood.
Celery also contains other phytonutrients (3-n-butylphthalide (3nB) & beta-selinene) which have been shown to reduce inflammation in the joints to prevent gout attacks.
2. Apple Cider Vinegar (Acetic Acid).
Start drinking 1 tablespoon of raw unfiltered apple cider vinegar, mixed in a glass of water before your meals.
This liquid contains malic acid which helps the body to break down and eliminate uric acid, whilst also improving digestion.
This is one of the best foods to help control your blood sugars and reduce the risk of developing kidney stones.
3. Lemon & Lime (Vitamin C).
Most people who have gout, or high uric acid levels, have urine that is a little too acidic.
In order to help your kidneys filter out uric acid, you can start to consume foods that alkalize the urine such as lemons and limes.
I recommend blending 1 whole organic, unwaxed lemon in water using the seeds, pith, fruit and peel entirely.
Drink this daily to improve your uric acid profile.
These fruits are very low in sugar but they contain citrates and alkaline minerals like potassium citrate which raises the Ph of the kidneys, and helps them to break down uric acid.
4. Garlic (Inulin).
New research shows that certain microbes in the Lactobacillus and Pseudomonas families help to break down and eliminate uric acid in the intestines.
These are friendly microbes that are an essential part of the microbiome.
People with high uric acid were shown to have significantly less of these microbes present in their digestive system.
Garlic is one of the best foods that you can eat to repair and restore your microbiome, as its rich in prebiotics that feed these friendly microbes.
It also contains allicin and other compounds that destroy harmful microbes in order to restore the balance in your gut, so that you may excrete more uric acid.
5. Cassia Cinnamon (Cinnamaldehyde).
Start consuming cinnamon powder in your stir fries, your drinks and your cooking to help lower inflammation in your joints, and also reduce uric acid.
Cinnamon is a spice that comes from the bark of Cinnamomum trees.
Studies show that it contains Cinnamaldehyde which help to naturally inhibit xanthine oxidase, the enzyme that produces uric acid in your body.
Cinnamon is also excellent for reducing high blood pressure and high blood sugars, as it helps to normalise the insulin hormone.
6. Virgin Cod Liver Oil (DHA & EPA) If you have gout or uric acid crystals in your joints, your doctor may recommend that you cut back on certain types of seafood that are high in purines, like sardines, shellfish and also organ meats.
However, virgin cod liver oil is one of the healthiest liquids to use if you have high
uric acid, as it helps to lower inflammation throughout the body and reduce gout flare ups and attacks.
The DHA and EPA (Omega 3-s) found in Virgin Cod Liver Oil, help to heal any damage in your gut or kidneys that could be contributing to high uric acid.
It's recommended to take 1 teaspoon of Icelandic, Virgin, Cod Liver oil on a daily basis to not only lower uric acid, but also reduce stiffness in your joints.
7. Tart Cherry Juice (Quercetin).
Most fruit juices are extremely high in fructose which is linked to higher uric acid levels.
For this reason, it's very important to stop drinking these juices as they are extremely unhealthy and do not contain the fiber needed to help buffer the sugars.
However tarte cherry juice is an exception, as it contains an extremely low amount of fructose but contains some powerful healing phytonutrients, such as chlorogenic acid, quercetin, and kaempferol.
All of these have been shown to help the body eliminate uric acid by inhibiting xanthine oxidase.
8. Mineral Water (with Electrolytes).
It's also very important to hydrate your body by drinking at least 2 litres of mineral water each day if you suffer with high uric acid, or gout.
Drinking at least this amount helps to flush the kidneys, in order to clear out the uric acid and other biproducts that are made by your metabolism.
However drinking too much water can deplete your mineral reserves.
It's recommended to add a scoop of high quality electrolyte powder to your water which contains alkaline minerals like potassium citrate, magnesium citrate and calcium lactate.
These minerals help to alkalize your urine in order to help the kidneys eliminate uric acid.
9.Sauerkraut (Probiotics).
People with high uric acid tend to have an altered microbiome, and usually have a higher risk of developing inflammatory bowel disease.
For this reason it's important to start loading up on probiotic and prebiotic rich foods to boost the friendly microbes that live in your gut.
Sauerkraut, kimchi, pickles and other fermented vegetables help to colonise your large intestine with friendly microbes.
These then produce short chain fatty acids which reduce inflammation, lower uric acid levels and help to prevent you from getting a painful, swollen, big toe (gout).
10. Black & Green Tea (Gallic Acid).
Both black and green tea come from the camellia sinesis plant, and both contain gallic acid which can help to reduce uric acid in the body.
However, it's important not to consume more than 2-3 cups of tea per day, as it does contain a high amount of caffeine which can deplete your B1 and affect your blood sugars.
I recommend keeping your tea and coffee to 1-2 cups in the morning.
You can also drink nettle tea, hibiscus, and lemon balm tea to help lower inflammation in your joints, balance your stress hormones and help to normalise your blood pressure.
Here's a quick summary of the foods and drinks that we have talked about today for lowering uric acid Celery, Including Stalks, Leaves and Seeds Apple Cider Vinegar In Water Whole Limes & Lemons Garlic Cassia Cinnamon Virgin Cod Liver Oil Tart Cherry Juice Mineral Water Sauerkraut & Fermented Veggies Black Tea, Green Tea, and Herbal Teas.
Lifestyle Tips To Reduce Uric Acid & Gout
Now that you've learned about what foods to eat, let's take a look at some other lifestyle changes you can make to get your uric acid and gout under control.
1. Reduce your intake of fructose, sugar and HFCS from fruit juices, table sauces (i.e ketchup), soda drinks, jams, syrups, sweets, beer, and junk foods.
Fructose and alcohol are the main triggers for extra uric acid production.
2. Hydrate your body by drinking at least 2 litres of mineral water per day, and adding a scoop of electrolyte powder which contains potassium citrate and magnesium citrate.
These help to alkalize your urine and kidneys, to break down and flush out uric acid.
3. Reduce your intake of fructose from sweet fruits (apples, oranges, grapes etc…) Replace these with fruits that contain less sugar like blueberries, strawberries, blackberries, passionfruit and lemons.
If you prefer you can simply avoid fruits and eat lots of raw vegetables to get your plant based nutrients.
4. If you are prone to gout attacks and uric acid crystals in the joints, keep some devils claw root extract in your home.
This is a potent anti-inflammatory herb that can be used to relieve symptoms of a gout attack, by helping to stop the immune reaction that takes place in your big toe or other joints.
5. Avoid high purine foods like shellfish, organ meats, game meats, seafood, asparagus, peas and spinach.
Replace your proteins with chicken, beef, pork or lamb (grass fed, organic of course).
6. Eat as many the foods listed in today's video on a regular basis to help your intestine and kidneys eliminate excess uric acid.
Some people are genetically predisposed to gout, so you will need to focus on keeping your uric acid down in the future long term.If you find this article useful please don't forget to share it out.Bye
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