7 days Indian Diet Plan for High Uric Acid (What to Eat and Avoid to reduce it)

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7 days of Indian Diet Plan for High Uric Acid. Uric acid is a natural waste product from the digestion of foods that contain purines. Purines are found mostly in high levels in protein-rich foods such as poultry, meat, beans, and eggs. Normally our body filters out uric acid through your kidneys in urine. Overconsumption of uric acid or failure to excrete from the body increases the blood uric acid levels. A high uric acid level is known as hyperuricemia. This can lead to a disease called gout that causes painful joints that accumulate urate crystals. Here is a food list of What to eat and avoid to reduce the high uric acid levels.

7 days Indian Diet Plan for High Uric Acid (What to Eat and Avoid to reduce it)

Reasons for high uric acid in your body

  • High Purine Diet
  • Genetics
  • Obesity
  • Stress
  • Certain metabolic disorders
  • Other reasons

How to reduce the uric acid levels in the body? (Simple Tips )

You can limit purine-rich foods like meat, seafood, and vegetables. All of these foods have uric acid as an end product of digestion. Avoid vegetables like cauliflower, green peas, dried beans, and mushrooms. this 7 days Indian Diet Plan for High Uric Acid will really help.  Also, see more details on How to reduce Uric acid levels naturally.

Fructose is a natural sugar found in fruit and honey. When the body breaks down fructose, purines are released. And the breakdown of purines produces uric acid. Within minutes after you drink high fructose corn syrup or fruit juice or sweetened soda, the uric acid levels rise. the list of fruits to avoid is mentioned below. Unlike in diabetes, when you have high uric acid levels, fruits should not be consumed as a separate snack. Rather a small portion should be consumed with your meal. (Research)

With excess insulin circulating in the blood it leads to excess sugar deposition 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. Also, excess sugar intake leads to excess insulin in the body. Along with insulin resistance, there is excess uric acid deposition in the blood. How to deal with hyperinsulinemia?

Uric acid is flushed out of the kidneys via the water we drink. You need at least 3 to 4 liters of water during the day to normalize your blood uric acid levels. Top 10 recipes of Infused water. 

When you consume alcohol, the kidneys will first flush out alcohol and then the uric acid along with other wastes. Thus, there is an accumulation of uric acid in the body. Some types of alcoholic drinks such as beer are also high in purines.

When you are overweight, the content of the fat cells in the body is more than muscle cells. These fat cells produce more uric acid. Along with your diet, extra pounds can raise uric acid levels. Thus losing weight lowers the uric acid levels in the body. Top 10 weight loss tips that can be used in day to day life. 

The fiber in the diet helps to avoid absorption and increases the excretion of excess uric acid. Include at least 5 – 6 servings of fruits and vegetables, whole grain cereals, sprouts, and nuts. Mediterranean diet plan. 

Excess stress increases uric acid levels in the blood. Practicing mindful techniques, yoga, breathing exercise helps keep you calm.

List of foods allowed in High Uric Acid/ List of Low Purine Foods :

Here is a list of foods allowed in high uric acid issues. You can use these foods in your Indian diet plan for high uric acid.

Foods that provide less than 100 mg of purine per 100 gms are considered to be low- purine foods.

  • Whole grains:  Most whole grains including oats, brown rice, and jau (barley).
  • Legumes: Most legumes are allowed in a low purine diet. Soybeans and tofu are moderate purine foods and can be taken in limitations. (Research)
  • Nuts: All nuts and seeds.
  • Fruits: Fruits that are low in fructose. ex- Apricot, musk melon, Raspberry, strawberries, blackberry, blueberry, grapefruit, pineapple, orange, plum, peach, as well as 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 ar a vegetarian and still have high uric acid levels, then check the vegetables mentioned below in the avoid column.
  • Dairy products: All dairy products are safe (Research).
  • Eggs
  • Beverages: Coffee, tea, and green tea.
  • Herbs and spices: All herbs and spices.
  • Plant-based oils: Including canola, coconut, olive, and flax oils. Read – Best cooking oil for health.

To check the exact amount of purine a particular food provides, you can check this research.

List of foods to avoid in High Uric Acid/ List of High Purine Foods:

Here is a list of foods to avoid high uric acid issues. You can avoid these foods in your Indian diet plan for high uric acid.

Foods that provide more than 200 mg of purines per 100 grams are considered high purine foods.

  • All organ meats: Brain, liver, kidneys, and sweetbreads.
  • Game meats: Pheasant, veal, and venison
  • Fish: Most fishes like Herring, trout, mackerel, tuna, sardines, as well as anchovies and haddock.
  • Seafood: Scallops, crab, shrimp, and roe
  • Cereals: Maida / refined flour and its products like cakes, bread, pastries, biscuits, and cookies. (Research)
  • Fruits: High fructose fruits like kiwi, raisin, banana, grapes, mango, watermelon, apple, prunes, pear, dried dates, and dried figs.
  • Vegetables –  Asparagus, Spinach, Mushrooms, broccoli, etc. They need not be completely eliminated, but use in restriction.
  • Sugary beverages: Avoid fruit juices as fructose can increase the risk of developing gout. (Research) and sugary sodas
  • Natural Sweetners: Honey, agave nectar, and corn syrup
  • Yeasts: Nutritional yeast, brewer’s yeast, and other yeast supplements.

Many clients ask me about are tomatoes and cucumber allowed in uric acid? There is a common myth amongst people that any food that has seeds in it should be avoided in high uric acid or gout condition. However, this is not true. Tomatoes are allowed in your diet plan for high uric acid. But one must consume a homemade tomato preparation and avoid packaged ketchup, curries, and other sauces where there is a good chance of fructose normally added to the recipe.

7 days Indian Diet Plan for High Uric Acid

Here is a 7 days low uric acid diet plan. This Indian diet plan for high uric acid will help in reducing 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 overnight in water) 1 glass
 
Breakfast Tomato Oats Chilla 2 no. (small)
  Cucumber Raita 1 cup
  Musk melon 2 small slices
Mid-morning Green Tea 1 cup 
 
Lunch Sprout Salad 1 cup (Sprouts 30 gms)
  Multigrain Chapati 2 no.
  Vegetable 1 cup
  Dal ½ cup
  Buttermilk 1 cup/ 1 glass
 
Snacks Roasted Makhana 1 cup
 
Dinner Dudhi Soup 1 cup
  Boiled Quinoa ¾ cup
  Sambar 1 cup
  Vegetable 1 cup
  Buttermilk/sol kadhi 1 glass
  ( dairy items help in decreasing 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 Plain Paratha 1 Medium Size
  Paneer Bhurji with vegetable ½ cup
  strawberry 1-2
Midmorning Roasted or soaked  Nuts 2 Almonds, 2 walnut halves
 
Lunch Veggie Salad 1 cup
  Jowar Roti 1 no. (medium size)
  Leafy Vegetable 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 Vegetable 1 cup
 
Bed time 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 at night in 1/2 cup water
 
Breakfast Vegetable Vermicelli Upma 1 cup
   Orange 2-3 slice
 
Midmorning Lemongrass mint concoction 1 cup
 
Lunch Veggie Salad 1 cup
  Chapati 2 no.
   Vegetable 1 cup
  Curd/ Buttermilk 1 cup/ 1 glass
 
Snacks Sukha Bhel 1 cup
  Bottlegourd ginger juice 1 glass
 
Dinner Mix Vegetable Salad 1 cup
  Bajra Roti 1 no. (medium size)
  Vegetable 1 cup
 
Bed time Milk 1 cup

 

Day 4: Indian diet plan for high uric acid

Time Menu Quantity
Empty Stomach Soaked Sabja seeds with water 1 teaspoon seeds + 1 glass water
 
Breakfast Vegetable / egg Paratha 1 no.
  Curd 1 cup
 
Midmorning Nuts (Almonds + Walnuts + Pumpkin Seeds 15 grams
 
Lunch Mix Vegetable Salad 1 cup
  Chapati 2 no.
  Dudhi Vegetable 1 cup
  Masoor dal ½ cup
  Buttermilk 1 glass
 
Snacks wheat khakhra 1 – 2
  curd 1 cup
 
Dinner Tomato soup 1 cup
  Brown rice pulao 1 Cup
  Curd 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
Musk melon 2 slices
Midmorning  soaked almonds 8 pieces
 
Lunch Exotic Salad (Bell peppers + zucchini + broccoli + lettuce) 1 cup
  Jowar Roti 2 no. small
  Vegetable 1 cup
  Sprout Curd raita 1 cup
 
Snacks Oats  and Milk Smoothie 1 glass
 
Dinner Green Salad 1 cup
  Vegetable Khcihdi 1 cup
  Kadhi 1 cup
  Vegetable 1 cup
 
Bed time Buttermilk 1 Glass

 

Day 6: Indian diet plan for high uric acid

Time Menu Quantity
Empty Stomach Soaked overnight chia seeds water ½ teaspoon Chia seeds in 1 cup water
 
Breakfast Moong dal dosa 2 – 3 no. (small)/ 1 Big
  Green chutney 2 tablespooons
  berries/cherries handful
 
Midmorning Lemon mint juice (no sugar) 1 glass
 
Lunch Cucumber tomato  Salad 1 cup
  Chapati 2 no.medium
  Green Leafy Vegetable 1 cup
 
Snacks Roasted Makhana 1 cup
  Cinnamon Tea 1 cup
 
Dinner Curd basil dip ¼ cup
  Vegetable Zoodles 1 cup
  Potato Patty 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
 
Midmorning Roasted Almonds and walnuts 8 – 10 no.
  Green Tea 1 cup
 
Lunch Paneer Vegetable Salad 1 cup
  Bajra Roti 1 no. (medium size)
  Green Vegetable 1 cup
  Masoor Dal 1 cup
 
Snacks Sweet Potato and spinach patty 2 small
  Green Chutney 2 tablespoons
 
Dinner Dudhi Tomato Soup 1 cup
  Multigrain Chapati 2 no. medium
  Green Leafy Vegetable 1 cup
 
Bedtime Masala Milk 1 cup

 

EndNote:

Keep a list of foods on your shopping list that you should eat. Proper guidance from the professional keeps your life hassle-free. Hope our 7 days Indian Diet Plan for High Uric Acid helps you in attaining good health and reducing the uric acid levels in the blood.



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