7 days Indian Diet Plan for High Uric Acid and Gout (What to Eat and Avoid to reduce it)
7 Day Indian Diet Plan For High Uric Acid. Uric acid is a natural waste product from the digestion of foods that contain purines. Purines are mainly found in high amounts in protein-rich foods such as poultry, meat, beans, and eggs. Normally, our body filters uric acid out of the urine through your kidneys. Excessive consumption of uric acid or insufficient excretion from the body increase the level of uric acid in the blood. High uric acid levels are known as hyperuricemia. This can lead to a condition called gout, which causes painful joints where urate crystals build up. Here is a list of foods you should eat and avoid to help lower high uric acid levels.
Reasons for having high levels of uric acid in your body
- High purine diet
- genetics
- obesity
- stress
- Certain metabolic disorders
- Different reasons
How can you lower the uric acid level in the body? (Simple tips)
You can limit foods high in purine such as meat, seafood, and vegetables. All of these foods have uric acid as the end product of digestion. Avoid vegetables like cauliflower, green peas, dried beans, and mushrooms. This 7 Day Indian High Uric Acid Diet Plan Will Really Help. More information on naturally reducing uric acid levels can be found here.
Fructose is a natural sugar found in fruits and honey. When the body breaks down fructose, purines are released. And uric acid is formed when purines are broken down. Uric acid levels rise within minutes after drinking high fructose corn syrup or fruit juice or sweetened soda. The list of fruits to avoid is given below. Unlike in diabetes, fruits should not be consumed as a separate snack when uric acid levels are high. Rather, a small serving should be taken with your meal. (Research)
When excess insulin circulates in the blood, it leads to excessive sugar build-up 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. Excessive sugar intake also leads to excess insulin in the body. Along with insulin resistance, there is an excessive build-up of uric acid in the blood. How do I deal with hyperinsulinemia?
Uric acid is flushed out of the kidneys through the water we drink. You need at least 3 to 4 liters of water during the day to normalize your blood uric acid level. Top 10 Recipes for Infused Water.
When you consume alcohol, the kidneys flush out alcohol first, and then uric acid along with other wastes. This leads to an accumulation of uric acid in the body. Some types of alcoholic beverages like beer are also high in purines.
When you are overweight, the fat cells in your body are more than muscle cells. These fat cells produce more uric acid. Along with your diet, extra pounds can increase uric acid levels. For example, losing weight lowers uric acid levels in the body. Top 10 Weight Loss Tips That Can Be Used In Daily Life.
The fiber in the diet helps prevent absorption and increases the excretion of excess uric acid. Include at least 5 – 6 servings of fruits and vegetables, whole grains, sprouts and nuts. Mediterranean diet plan.
Excessive stress increases the level of uric acid in the blood. Practicing mindfulness techniques, yoga, and breathing exercises will help you stay calm.
List of foods high in uric acid / List of foods low in purine:
Here is a list of foods allowed for high uric acid problems. You can use these foods in your Indian diet plan for high uric acid.
Foods that contain less than 100 mg of purine per 100 g are considered low-purine foods.
- Full grain: Most whole grains like oats, brown rice, and jau (barley).
- Legumes: Most legumes are allowed in a low-purine diet. Soybeans and tofu are moderately purine foods and can be consumed with restrictions. (Research)
- Nuts: All nuts and seeds.
- Fruit: Fruits with a low fructose content. Ex-apricot, musk melon, raspberry, strawberry, blackberry, blueberry, grapefruit, pineapple, orange, plum, peach and 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're a vegetarian and still have high uric acid levels, check out the vegetables listed in the "Avoid" column below.
- Dairy products: All dairy products are safe (research).
- Eggs
- Beverages: Coffee, tea and green tea.
- Herbs and spices: All herbs and spices.
- Vegetable oils: Including canola, coconut, olive and flax oils. Read – Best Cooking Oil For Health.
To check the exact amount of purines that a particular food contains, you can check out this research.
List of foods to avoid if you have high uric acid content / List of foods high in purine:
Here is a list of foods to avoid high uric acid problems. You can avoid these foods in your Indian diet plan for high uric acid.
Foods that contain more than 200 mg of purines per 100 grams are considered foods high in purines.
- All organ meat: Brain, liver, kidneys and sweetbreads.
- Game meat: Pheasant, veal and venison
- Fish: Most fish like herring, trout, mackerel, tuna, sardine, as well as anchovies and haddock.
- Seafood: Scallops, crabs, prawns and roe
- Grain: Maida / refined flour and its products such as cakes, breads, pastries, biscuits and biscuits. (Research)
- Fruit: Fruits with a high fructose content such as kiwi, raisins, bananas, grapes, mango, watermelon, apple, plums, pears, dried dates and dried figs.
- vegetables – Asparagus, spinach, mushrooms, broccoli, etc. They do not need to be eliminated completely, but only need limited use.
- Sugary drinks: Avoid fruit juices as fructose can increase your risk of developing gout. (Research) and sugary sodas
- Natural sweeteners: Honey, agave nectar and corn syrup
- Yeasts: Nutritional yeast, brewer's yeast and other yeast additives.
Many customers ask me if tomatoes and cucumbers are allowed in uric acid. There is a common myth among people that any food containing seeds should be avoided if they are high in uric acid or have gout. However, this is not true. Tomatoes are allowed in your diet plan for high uric acid. But one needs to consume a homemade tomato concoction and avoid prepackaged ketchup, curries, and other sauces that are likely to have fructose usually added to the recipe.
7 Day Indian Diet Plan For High Uric Acid
Here is a 7 day low uric acid diet plan. This Indian high uric acid diet plan will help reduce 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 in water overnight) | 1 glass |
| breakfast | Tomato and oat chilla | 2 no. (small) |
| Cucumber Raita | 1 cup | |
| Sugar melon | 2 small slices | |
| morning | Green tea | 1 cup |
| Having lunch | Sprout salad | 1 cup (sprouts 30 g) |
| Multigrain chapati | 2 no. | |
| vegetables | 1 cup | |
| Dal | ½ cup | |
| Buttermilk | 1 cup / 1 glass | |
| Snacks | Fried Makhana | 1 cup |
| dinner | Dudhi soup | 1 cup |
| Cooked quinoa | ¾ cup | |
| Sambar | 1 cup | |
| vegetables | 1 cup | |
| Buttermilk / Sol Kadhi | 1 glass | |
| (Dairy products help in reducing 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 | Simple paratha | 1 medium size |
| Paneer Bhurji with vegetables | ½ cup | |
| strawberry | 1-2 | |
| morning | Roasted or soaked nuts | 2 almonds, 2 walnut halves |
| Having lunch | vegetable salad | 1 cup |
| Jowar Roti | 1 no. (medium size) | |
| Leafy vegetables | 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 vegetables | 1 cup | |
| Bedtime | 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 in 1/2 cup of water at night |
| breakfast | Vegetable vermicelli Upma | 1 cup |
| orange | 2-3 slice | |
| morning | Lemongrass and Mint Preparation | 1 cup |
| Having lunch | vegetable salad | 1 cup |
| Chapati | 2 no. | |
| vegetables | 1 cup | |
| Quark / buttermilk | 1 cup / 1 glass | |
| Snacks | Sukha Bhel | 1 cup |
| Bottlegourd ginger juice | 1 glass | |
| dinner | Mix the vegetable salad | 1 cup |
| Bajra Roti | 1 no. (medium size) | |
| vegetables | 1 cup | |
| Bedtime | milk | 1 cup |
Day 4: Indian Diet Plan for High Uric Acid
| time | Menu | quantity |
| Empty stomach | Soaked Sabja seeds with water | 1 teaspoon of seeds + 1 glass of water |
| breakfast | Vegetable / egg paratha | 1 no. |
| Quark | 1 cup | |
| morning | Nuts (almonds + walnuts + pumpkin seeds | 15 grams |
| Having lunch | Mix the vegetable salad | 1 cup |
| Chapati | 2 no. | |
| Dudhi vegetables | 1 cup | |
| Masoor Dal | ½ cup | |
| Buttermilk | 1 glass | |
| Snacks | Wheat Khakhra | 1 – 2 |
| Quark | 1 cup | |
| dinner | tomatosoup | 1 cup |
| Brown rice pulao | 1 cup | |
| Quark | 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 | |
| Sugar melon | 2 slices | |
| morning | soaked almonds | 8 pieces |
| Having lunch | Exotic salad (bell pepper + zucchini + broccoli + lettuce) | 1 cup |
| Jowar Roti | 2 no. small | |
| vegetables | 1 cup | |
| Sprout Curd raita | 1 cup | |
| Snacks | Oat and milk smoothie | 1 glass |
| dinner | Green salad | 1 cup |
| Vegetables Khcihdi | 1 cup | |
| Kadhi | 1 cup | |
| vegetables | 1 cup | |
| Bedtime | Buttermilk | 1 glass |
Day 6: Indian Diet Plan for High Uric Acid
| time | Menu | quantity |
| Empty stomach | Chia seed water soaked overnight | ½ teaspoon of chia seeds in 1 cup of water |
| breakfast | Moong dal dosa | 2 – 3 no. (small) / 1 large |
| Green chutney | 2 tablespoons | |
| Berries / cherries | handful | |
| morning | Lemon mint juice (no sugar) | 1 glass |
| Having lunch | Cucumber tomato salad | 1 cup |
| Chapati | 2 no.medium | |
| Green leafy vegetables | 1 cup | |
| Snacks | Fried Makhana | 1 cup |
| Cinnamon tea | 1 cup | |
| dinner | Quark and basil dip | ¼ cup |
| Vegetable zoodles | 1 cup | |
| Potato patties | 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 |
| morning | Toasted almonds and walnuts | 8 – 10 no. |
| Green tea | 1 cup | |
| Having lunch | Paneer vegetable salad | 1 cup |
| Bajra Roti | 1 no. (medium size) | |
| Green vegetables | 1 cup | |
| Masoor Dal | 1 cup | |
| Snacks | Sweet Potato Spinach Patties | 2 small |
| Green chutney | 2 tablespoons | |
| dinner | Dudhi tomato soup | 1 cup |
| Multigrain chapati | 2 no. medium | |
| Green leafy vegetables | 1 cup | |
| Bedtime | Masala milk | 1 cup |
EndNote:
Keep a list of the foods on your shopping list that you should be eating. Proper guidance from the professional will make your life stress free. Hope our 7 Day Indian High Uric Acid Diet Plan will help you achieve good health and reduce blood uric acid levels.
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