Uric acid is a normal byproduct of breaking down purines, which are found in everyday food items as well, such as meat, seafood, and vegetables, and is naturally made by the body’s own cells as well. Usually, uric acid dissolves in the blood system and leaves the body through the kidneys, but sometimes builds up as well. This condition is medically termed as hyperuricemia, which can quietly lead to an increase in gout, kidney stones and even heart-related issues (over time).What is even more puzzling is that uric acid can rise in people who eat well and stay active. So, what could be the driving factors that raise the uric acid levels? Let us explore the surprising science-backed reasons..

Top Dry Fruits to Lower Uric Acid Levels - A Healthy Snack Option

One of the most common causes is a diet rich in purines. A study published inPubMed Central,found that foods such as red meat, liver, kidney, sardines, anchovies, and shellfish are strongly associated with higher uric acid levels. When one eats purine-heavy foods, the body breaks them down into uric acid as part of normal metabolism. If the intake is frequent, the system becomes overloaded, the problem arises, when we do not consume enough foods to eliminate purine-rich foods.

Limiting portions and balancing them with fruits, vegetables, and whole grains can help the body maintain healthier uric acid levels.

Fructose, a type of sugar found in sodas, energy drinks and processed snacks, can quietly raise uric acid levels in the body. The liver, breaks down fructose and it produces a compound that can push the uric acid up in the blood. Unlike regular sugar that the body uses for its energy, fructose hits the liver hard, creating spikes that the body struggles to manage. Consuming sugary beverages often also adds weight, increases insulin resistance, which makes things even worse. A simple swap, cold drinks with coconut water and home made herbal teas, can keep the uric acid levels in check.

Alcohol, especially in beer and spirits, quietly raises uric acid levels. Research published inJournal of Clinical Laboratory Analysis shows that alcohol boosts lactic acid levels in the body, which competes with uric acid for elimination through the kidneys. Beer is particularly tricky because it is packed with alcohol and purines both. Even moderate drinking can flare-up the uric acid levels, for those who are prone to gout.

Your kidneys need enough water to filter uric acid from your blood and excrete it through urine. When you are dehydrated, uric acid becomes more concentrated in the bloodstream and may start to crystallize. The research published in PubMed Central highlights that people who drink less water daily are more likely to have higher uric acid levels. Simple habits such as drinking a glass of water after waking up, carrying a refillable bottle, and including hydrating foods like cucumbers or watermelon can make a visible difference.

Obesity and metabolic imbalance

Obesity is another major trigger. Research in theJournal of Lifestyle Medicine, has shown that people who are overweight tend to produce more uric acid and excrete less of it. Fat cells increase insulin resistance, which interferes with how the kidneys handle uric acid. When insulin levels are high, the kidneys prioritize clearing glucose rather than uric acid, causing it to accumulate. Losing even 5 to 10 percent of body weight through steady, healthy habits can lower uric acid significantly. Focus on balanced meals, regular movement, and avoiding crash diets that can cause more harm than good.

Certain prescription drugs and underlying conditions can also raise uric acid levels. Diuretics, often prescribed for high blood pressure or heart failure, reduce the amount of uric acid that gets filtered out through urine. Low-dose aspirin, beta-blockers, and some chemotherapy medications can have similar effects. Chronic kidney disease, hypothyroidism, psoriasis, and insulin resistance all contribute to poor uric acid clearance. If you are taking long-term medication, it is important to discuss your uric acid readings with your doctor. Adjustments or alternative medicines might be recommended to reduce the impact.

To many people, strict fasting and rapid weight loss improves their health, but these approaches can also be the factor behind rising uric acid levels. A study published inAmerican society of Clinical Investigation, explains that the body breaks down muscle for energy, releasing purines that turn into uric acid quickly. At the same time, ketosis produces ketone bodies that compete with raised uric acid levels causing a temporary spike. A safer approach would be gradual weight loss through nutrient-rich foods and consistent exercise, which supports overall weight loss without triggering sudden changes in uric acid levels.

Genetics and family history

What happens is, sometimes, high uric acid is not about what we consume, it can ALSO be influenced by the genes. Some naturally produce more uric acid or their kidneys are not as efficient in flushing it out. Study titled, “The genetics of hyperuricaemia and gout” published in PubMed Central, shows that variations in genes like SLC2A9 and ABCG2 affect how the body handles uric acid situation in the body. If this problem runs in the family, it is wise to pay attention to one’s diet, staying hydrated anc checking the uric acid levels regularly.TheAmerican College of Rheumatologyemphasises that the best way to manage long-term health is by going through regular check-ups, mindful eating, and staying active. This is a fact that is well-known, consuming whole foods, drinking plenty of water and maintaining an active lifestyle helps alot, but other than this, paying attention to warning signs such as joint pain, swelling, should be addressed immediately. Taking these steps consistently can help protect the body and support overall well-being.