Suddenly it's there – that stabbing pain in the joint that makes every movement an agony. Often, the cause is elevated uric acid levels, which can contribute to the development of gout in the long term. The good news: There are natural ways to regulate uric acid levels. Montmorency tart cherries, among others, play a role in this. In this article, you'll learn how you can support your body and lower uric acid with simple measures.
The most important things in brief
Uric acid is produced during the breakdown of purines, which are found in food as well as in all cells of the body.
A low-purine diet, i.e. the conscious avoidance of foods such as meat, offal and alcohol, helps to keep uric acid levels in balance in the long term .
Montmorency tart cherries are particularly rich in polyphenols, which can help maintain uric acid balance as part of a balanced diet and be part of a health-conscious lifestyle.
What is uric acid?
Uric acid is a natural substance that forms when purines are broken down in the body. Purines are the building blocks of our genetic material (DNA and RNA) and are found in all cells of the body.
Uric acid is produced in two ways:
- through the natural cell breakdown and the constant renewal of body cells
- through the consumption of purine-rich foods (e.g. meat, offal)
Normally, uric acid is largely excreted via the kidneys in the urine. As long as the formation and excretion of uric acid are in balance , the uric acid level in the blood remains stable.
If this balance is disturbed, uric acid can accumulate in the body. Possible causes include a purine-rich diet, genetic predisposition, certain medications, or chronic kidney disease. This can lead to long-term health problems such as gout (1) .
What happens if there is too much uric acid?
An elevated uric acid level, medically known as hyperuricemia , occurs when the blood level rises above 6.5 mg/dL. If this condition persists for a long time, uric acid crystals can form and become deposited in the joints and surrounding tissue.
Such deposits can cause inflammation and lead to gout – a metabolic disorder that usually occurs in the form of a sudden gout attack. This causes severe inflammation, pain, and swelling in the affected joint.
If elevated uric acid levels aren't reduced in time, gout attacks become increasingly frequent. At the same time, more and more crystals build up in the joints, which can lead to permanent damage.
Long-term consequences of gout include:
- Deformation of the joints
- Limited mobility
- Bone damage
- Chronic pain and swelling
- Increased risk of osteoarthritis
- Formation of kidney stones (1)
These foods raise your uric acid levels
Diet has a significant impact on uric acid levels and thus on the risk of developing gout. While genetic factors can also play a role, the intake of purines through food is the most crucial factor. Both the choice of foods and the amount consumed determine how much uric acid is produced in the body.
The following foods contain particularly high levels of purines:
Meat and offal
Animal fats such as lard
Fish and seafood
-
Fruits rich in fructose such as grapes, oranges, dried fruits
White flour products
Alcohol should also be avoided if possible. Although it contains only a small amount of purines, it has two negative effects: It inhibits the excretion of uric acid through the kidneys and simultaneously causes the body to produce more uric acid. Both significantly increase the risk of gout attacks (2) .
Reduce uric acid through diet: How it works
By choosing the right foods, you can make a significant contribution to lowering your uric acid levels naturally – and in the long term. While there is no specific "gout diet," one particular approach has proven particularly effective: the DASH diet (Dietary Approaches to Stop Hypertension).
The DASH diet was originally developed to treat high blood pressure, but also shows positive effects on elevated uric acid levels, especially when combined with avoiding purine-rich foods. Studies show that DASH can significantly reduce uric acid levels after just four weeks.
(3, 4) .
The focus of the DASH diet is on:
Fresh fruit and vegetables
Whole grain products
-
Low-fat dairy products
Fish and lean meat (in moderation)
Healthy fats
Reduce uric acid with Montmorency cherries
Sour cherries are rich in important vitamins, minerals, and trace elements. Their high content of polyphenols , such as anthocyanins, is particularly striking. These secondary plant compounds protect the plant in nature from harmful influences such as UV radiation or pests. In the human body, they are associated with numerous health benefits.
The Montmorency tart cherry is particularly valuable because it contains the most polyphenols of any other cherry variety. Since then, it has been studied in numerous studies for its health benefits.
Study results show that sour cherries can significantly contribute to reducing uric acid levels:
Researchers in a randomized study found that regular consumption of tart cherry juice for four weeks can reduce uric acid levels by up to 19.2% (5) .
In another one-year study with 633 participants, consumption of cherries or cherry extracts reduced gout attacks by up to 45% . When combined with gout medication, the risk was reduced by up to 75% (6) .
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A third study showed that a tart cherry supplement resulted in fewer gout attacks and lower inflammation levels in 282 people (7) .
Montmorency Sour Cherry Capsules
- With the only study-proven Montmorency sour cherry raw material CherryPURE®
- 100% natural & rich in polyphenols
- Concentrated plant power from 80 sour cherries per day
- Particularly low in sugar, also suitable for diabetics
Conclusion
Excessively high uric acid levels in the blood can promote the development of gout and lead to painful joint pain. Fortunately, this risk can be significantly reduced through targeted measures such as a low-purine diet, avoiding alcohol, and regularly consuming Montmorency tart cherries, which are rich in phytochemicals such as polyphenols. Studies demonstrate the positive effects of these natural approaches in helping to maintain uric acid levels at a healthy level.
Protect your joints and keep your body in balance. Start with small changes today and experience the positive effects on your health.
Our expert
Tobias D. Duven
alternative practitioner
Focus:
Autoimmune diseases | Chronic fatigue syndrome | High-performance medicine
What is uric acid?
Uric acid is a breakdown product that results from the decomposition of purines, which are components of DNA and RNA in the body's cells.
How is uric acid formed?
Uric acid is produced during the breakdown of purines from food and the body's own cells. It is normally excreted through the kidneys, but an imbalance can lead to elevated levels.
What happens if uric acid levels are too high?
Persistently high uric acid levels can lead to the deposition of uric acid crystals in the joints, causing gout.
What is gout?
Gout is a condition in which uric acid crystals build up in the joints, causing painful inflammation and swelling.
How can I lower my uric acid levels?
A healthy diet low in purines, avoiding alcohol, and regularly consuming Montmorency tart cherries can help regulate uric acid levels.
Which foods should I avoid if I have high uric acid levels?
Foods rich in purines, such as red meat, organ meats, and certain types of fish, as well as alcoholic beverages and sugary foods, should be consumed in moderation or avoided.
Are sour cherry capsules suitable for diabetics?
Yes, Montmorency tart cherries have a low glycemic load and are therefore suitable for diabetics and people on a low-sugar, low-purine diet.
References for further reading:
- Tausche AK, Jansen TL, Schröder HE, Bornstein SR, Aringer M, Müller-Ladner U. Gout-current diagnosis and treatment. Dtsch Arztebl Int 2009; 106(34-35):549–55.
- Li R, Yu K, Li C. Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Asia Pac J Clin Nutr 2018; 27(6):1344–56.
- Juraschek SP, Miller ER, Wu B, White K, Charleston J, Gelber AC, et al. A Randomized Pilot Study of DASH Patterned Groceries on Serum Urate in Individuals with Gout. Nutrients 2021; 13(2).
- Gohari S, Ghobadi S, Jafari A, Ahangar H, Gohari S, Mahjani M. The effect of dietary approaches to stop hypertension and ketogenic diets intervention on serum uric acid concentration: a systematic review and meta-analysis of randomized controlled trials. Sci Rep 2023; 13(1):10492.
- Martin KR, Coles KM. Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults. Curr Dev Nutr 2019; 3(5):nzz011.
- Zhang Y, Neogi T, Chen C, Chaisson C, Hunter DJ, Choi HK. Cherry consumption and decreased risk of recurrent gout attacks. Arthritis Rheum 2012; 64(12):4004–11.
- Wang C, Sun W, Dalbeth N, Wang Z, Wang X, Ji X et al. Efficacy and safety of tart cherry supplementary citrate mixture on gout patients: a prospective, randomized, controlled study. Arthritis Res Ther 2023; 25(1):164.
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