Fish is often praised as a healthy protein source, but not all types are equal when it comes to managing uric acid. Some fish are high in purines, which can raise uric acid levels and increase the risk of imbalance. The key is understanding which fish are safer options and which ones are better limited or avoided.
How Fish Affects Uric Acid
Purines are naturally present in fish, and when broken down by the body, they produce uric acid. For individuals sensitive to uric acid fluctuations, choosing the right types of fish can make a significant difference.
Ranking Fish by Uric Acid Risk
Low Risk
- Hoki
- Tarakihi
- Gurnard
These are white, non-oily fish with lower purine levels. They’re also easier to digest and can be enjoyed regularly as part of a uric acid-friendly diet. Lean fish like these are also included in the low-risk category even if purine content is moderate, due to their high nutritional value and low inflammatory impact.
Moderate Risk
- Snapper
- Blue cod
- Tuna (canned in water)
These fish contain moderate levels of purines and should be eaten in controlled portions. They offer great nutritional value, but it’s wise to balance them with low-purine sides like steamed vegetables or brown rice.
High Risk
- Sardines
- Anchovies
- Mackerel
- Salmon (especially smoked)
These oily fish are particularly high in purines and should be consumed only occasionally. While they’re often recommended for heart health, their impact on uric acid balance can be significant in sensitive individuals.
Alternative Protein Choices to High-Risk Fish
If you’re reducing high-purine fish, try these alternatives that are more uric acid-friendly:
- Lean chicken breast (easy to cook and low in purines)
- Pork tenderloin (mild taste and lean cut)
- Eggs (very low purine and highly versatile)
These options can provide the protein your body needs without contributing significantly to uric acid levels.
Lifestyle Tips for Uric Acid Support
Managing uric acid involves more than just food choices. Make sure to:
- Drink plenty of water
- Keep a balanced weight
- Minimise alcohol, especially beer
- Include more fruit and vegetables
These small changes can enhance your overall uric acid balance.
How Uricah Supports Your Goals
If you’re adjusting your fish intake to support uric acid health, Uricah can offer extra help. It’s a natural supplement made with 14 targeted ingredients to promote healthy uric acid levels and joint comfort. Designed for everyday use, Uricah fits easily into wellness routines focused on long-term balance and vitality.