Uric acid is a compound naturally found in the body, similar to sugar or cholesterol. Monitoring uric acid levels is important because excessive amounts can lead to gouty arthritis, a type of arthritis caused by high uric acid levels, or kidney stones. However, not all arthritis or kidney stones are caused by uric acid, so it is essential to consult a doctor to determine the root cause of symptoms.
Foods labeled as “high in uric acid” are typically those rich in purines. Purines are compounds that form part of the amino acids in proteins. When purines are broken down in the body, they produce uric acid.
Foods That Increase Uric Acid Levels
- Organ Meats. Liver, pancreas, and other organ meats are particularly high in purines and should be avoided or consumed in moderation.
- Red Meat. Pork, beef, and other red meats can contribute significantly to increased uric acid levels.
- Saltwater Fish. Certain fish species from saltwater sources are known to be high in purines.
- Sardines, Shrimp Paste, and Small Crustaceans (Bagoong and Alamang). These seafood items are rich in purines and can raise uric acid levels when consumed frequently.
- Mushrooms. Mushrooms are plant-based sources of purines and should be limited.
- Beans (Sitaw, Bataw, Patani). Legumes like these are also rich in purines and can contribute to elevated uric acid levels.
- Beer and Alcohol. Alcoholic beverages, especially beer, are well-known triggers for increasing uric acid levels.
- Bread. While bread contains fewer purines compared to other items on this list, its inclusion in high-purine meals (e.g., as part of pulutan with alcohol) can amplify the problem.
The Good News
Plain rice, a staple in many diets, is low in purines and safe to eat for individuals managing uric acid levels.
Tips to Manage High Uric Acid
If you’re dealing with high uric acid, here’s what you can do:
- Eat more fruits and vegetables. These are generally low in purines and support overall health.
- Moderate your intake of meat. Reducing consumption can lower purine levels.
- Avoid fatty foods. High-fat meals can hinder uric acid excretion.
- Steer clear of beer and alcohol. These beverages significantly contribute to elevated uric acid levels.
- Drink plenty of water. Aim for more than 8 glasses per day to help flush out excess uric acid.
How to Test for Uric Acid Levels
Uric acid levels can be measured through a blood test. Blood is drawn from the arm and analyzed in a laboratory.
- Normal uric acid levels:
- Men: 3.4–7.0 mg/dL (0.2–0.41 mmol/L)
- Women: 2.4–6.0 mg/dL (0.14–0.35 mmol/L)
It’s important to note that “normal” levels vary among individuals, and the values provided are general ranges. Your doctor will interpret your blood test results in the context of other tests and your overall health. A good target for most individuals is to maintain uric acid levels below 6 mg/dL (0.35 mmol/L).
By making dietary adjustments and consulting with a healthcare provider, you can effectively manage uric acid levels and reduce the risk of complications such as gout or kidney stones.
