The excruciating pain and swelling of joints, commonly affecting the big toe, ankles, or knees, that comes in sudden and recurring attacks is known as gout or gouty arthritis. This is caused by the formation of uric acid crystals or urates as a result of uncontrolled elevations of uric acid in the blood.

Gout comes in stages. It begins with no symptoms but with above normal range in blood uric acid, known as hyperuricemia. A simple blood test can be done to evaluate one’s uric acid level. Left unmanaged, hyperuricemia will lead to flare-ups that can last for a week or two. Chronic, uncontrolled hyperuricemia can lead to the formation of kidney stones or permanently damage skin, joints, and other areas of the body when tophi formation develops. This is a nodule composed of uric acid crystals that form under the skin in the later stages of gout, causing deformity.

If you have a high uric acid level and have been diagnosed with hyperuricemia, it is time to take control of your condition to prevent damaging your kidneys, skin, or joints. Even if you are still asymptomatic, do not wait for the flare-ups to begin.

The number one culprit in causing high uric acid is the overconsumption of processed meats, red meats like pork, beef, and other animal-based products, including eggs, poultry, dairy, and even fish and seafood. Aggravated by eating less or avoiding plant food sources, such as fruits, vegetables, and whole grains. Legumes that include soy, other beans, and lentils have long been wrongly accused of causing high uric acid levels. When in fact, they have less purine content compared to animal meats. The breakdown of purine in the body after consuming purine-containing food produces uric acid.

Even if legumes and other plant food sources contain purine, plant foods are alkaline in nature. Therefore, their alkalinity neutralizes acid in the body. If you cannot go 100 percent plant-based and cannot give up on animal products, it is prudent to significantly cut down on your portions. For example, if you can eat two pieces of chicken in one meal, cut down to just one piece and add up to one cup of cooked vegetables or one to two cups of raw leafy greens to your meal. That should keep you feeling fuller because of the fiber, and it should provide the phytonutrients or plant chemicals that you need to somehow neutralize the acid produced during the breakdown of the purines from the chicken that you have eaten. You can also choose to have one vegetarian meal a day with legumes to provide the same amount of protein that you would have otherwise consumed from animal meat.

Cooking methods also play a role in increasing uric acid levels. Do you always eat fried food, breaded food, or fast food? Do you often feel the need to add butter, margarine, fatty sauces, creamy dressings, and spreads like mayonnaise to your food? Unfortunately, fat prevents the efficient excretion of uric acid from the body.

If you are always on the go and rely on food deliveries, take-out, or dining out, it is important to choose food or dishes that are not cooked with a lot of oil. Boiled, steamed, grilled, roasted, poached, stewed, and those cooked with dry heat are your best options. Moreover, it is time to try to cook one-pot dishes with lots of vegetables. For example, sinigang or tinola, but with more portions of vegetables than animal protein sources, such as fish or chicken. You can also saute vegetables with some animal meat to add flavor, using water instead of oil. Just keep adding a bit of water from time to time to add moisture.

Another culprit that causes high uric acid is the consumption of refined sugars. Natural sugar from fruit is safe. You can have at least three servings of fruits a day. Refined sugars from sweets, sugary beverages and food like milk tea, pastries, ice cream, sugar packets that you add to your coffee or tea, and more will be converted into fat in the body. Thereby preventing the excretion of uric acid. High fructose corn syrup, which is an ingredient found in highly processed food like cereals, chips, cookies, biscuits, candies, chocolate bars, packaged snacks, fruit juices that are not one hundred percent fruit, bottled and canned beverages, and the like, can stimulate the liver to produce more uric acid. So, if you are craving something sweet, just eat a fruit after a meal as a dessert. Natural fructose is not as harmful as refined sugars. Plus, fruits contain phytonutrients and fiber.

Is drinking water a habit that you have developed, or is it something that you often neglect and only get reminded when your throat is already parched? Inadequate water intake causes uric acid levels to rise, not to mention other blood values as well. Drinking at least eight glasses of water a day and more when you are exercising or perspiring, will help the kidneys in excreting uric acid. Make it a habit to drink water upon waking up, during meals, and in between meals too. Light-colored urine is a sign that you are well hydrated. Dark colored urine means that you lack water intake and are dehydrated, even if you do not feel thirsty.

Lastly, stress can contribute to hyperuricemia. The body produces more uric acid to combat oxidative stress. Therefore, it may not just be your diet but your stress level that is causing your gout. Learn healthy coping mechanisms and be intentional in your rest and relaxation, even if it means just pockets of rest throughout the day.

It is best to consult a registered nutritionist or dietitian to help you control your uric acid level. When it comes to your health, don’t take chances. Let a professional take care of you.