Keeping healthy, productive and entertained has become the focus among people during the nationwide stay-at-home mandate due to Covid-19. One way to make the best of your extra time is to make your own smoothies! For gout sufferers, the best smoothies include fruits with specific nutrients that improve kidney function and prevent gout symptoms.

There’s no better time to start or restart creating smoothies with simple recipes.  You’ll have a new and healthy activity to do at home while the country adjusts to the new normal of living.

This article will cover:

  • Practical advantages of making your own smoothies
  • Benefits of antioxidants and fiber from fruits
  • Nine essential nutrients that improve kidney function and prevent gout symptoms
  • Best fruits that lower uric acid
  • Simple fruit smoothie recipes with links to videos

What practical ways can smoothies help?

You got to start somewhere. Sure you can start by just eating a piece of fresh fruit everyday. Let’s face it. If you genuinely loved fruits and ate enough of it, you probably would not be reading this. Also, smoothies make an entry level starting point for gout sufferers who prefer to ease into a healthier diet.

Just how you like it. For the individuals who rarely ate fruits (like me), you might just find some smoothie recipes like. At least, you will find a bearable flavor to chug for your gout’s sake!

Time is money. When you learn how to prepare your own smoothies, there will be no need to drive out of your way, wait in line and then pay $8 for one. Some can debate it is more convenient to fly and buy gourmet ingredients at a store, than to prepare and clean up at home. If you got the time and money, so be it. For me, the less waiting and travel time the better.

All work and no play. There is the sense of reward when you create something you like to eat or use. It’s similar to the good vibes you get when you grill your home made BBQ or install something yourself.

fruit smoothies to improve kidney function prevent gout
More for less: Consume more fruits in one smoothie in less time

What are the benefits of a healthy smoothie?

The benefits of a smoothie will depend on the ingredients you choose. Selecting the right fruits, vegetables, nuts, or juice will determine their health effects and of course their flavor. When you know the purpose for your smoothie, you can choose the right ingredients based on nutritional value and taste.

Antioxidants and vitamins stop free radicals and enhance the immune system

Antioxidants and vitamins found in certain foods convert disease-causing free radicals into waste products to be eliminated from the body. Free radical molecules form when unhealthy foods are metabolized.  

Fruits and vegetables provide several essential vitamins to strengthen the immune system. Evidently, vitamin supplement pills are not as potent and effective as eating whole foods.

Some fruits and vegetables with powerful antioxidants are berries, cherries, grapes, broccoli, ginger, and red beets. Certain nuts and seeds can also contain antioxidants; walnuts, almonds, pecans, chia seeds, flax seeds and sunflower seeds. 

Extra fiber prevents sugar spikes and helps digestion

Compared to drinking juice, the fiber from fruits will slow down the absorption rate of the natural sugars into the bloodstream. This helps avoid a blood sugar rush and crash. It can also keep you full longer. 

Dietary fiber makes it easier for your digestive tract to move waste products. As a natural diuretic, fiber helps flush out excess water and sodium. Additionally, since a smoothie is puréed, foods are easier to breakdown and allow maximum absorption of nutrients. 

Lastly, smoothies are not the answer to lose weight. It does offer a healthier option to processed foods and soda. To lose weight safely is to replace high calorie junk food with healthy low calorie food. These smoothies are not meal replacements. I consider them as healthy snacks or deserts for the detoxification of uric acid.

What are the best nutrients for kidney health and gout relief?

Every fruit contains different amounts of vitamins and minerals. Only certain ones have the ability to cleanse the kidneys and lower uric acid. 

The top nine nutrients that improve kidney function and prevent gout symptoms:

  1. Vitamin A: necessary in cellular growth, supports kidneys in removing excess fats, salts, sugars and uric acid
  2. Vitamin B6: boosts antioxidant activities of vitamins A and C in producing antibodies, deficiency may lead to kidney stones
  3. Vitamin B9 (folate): supports forming DNA and RNA in protein (purine) metabolism
  4. Vitamin C:  studies conclude supports reducing risk of gout symptoms and lowering uric acid
  5. Vitamin E: reduces inflammation, supports toxin and uric acid elimination by kidneys
  6. Magnesium: slows uric acid production, makes toxins more soluble to transfer from kidneys to bladder to urine
  7. Potassium: electrolyte, removes salt from the blood, too much sodium aids uric acid production
  8. Anthocyanins: antioxidant, anti-inflammatory and anti-viral abilities, significantly improves when combined with vitamins A, C and E.
  9. Malic Acid: detoxes the blood, kidneys and liver, most effective combined with magnesium, calcium, and amino acids

To learn more about the right nutrients and fruits to reduce uric acid, read:  Top 24 Fruits For The Kidneys And Gout

From my post mentioned above, the top five kidney cleansing and gout-fighting fruits are kiwifruit, guavas, mangos, most berries and bananas. 

What about cherries? They contain low amounts of certain vitamins that support the kidneys. However, most cherries rank highest in containing anthocyanins and malic acid, which are critical in neutralizing uric acid.  Other fruits with these properties are berries, dark grapes, kiwis, apples, pineapples and grapefruit.   

The quick and easy fruit smoothie recipes for gout

All the smoothie recipes listed here contain fruits with the highest amounts anthocyanins and rank high on the Top 24 fruits chart. Every recipe has six or less ingredients, which make it quick, easy and less messy.

Don’t be scared to buy prepackaged frozen fruits. Studies have shown frozen fruits, like blueberries, may retain more nutrients than fresh ones. Frozen fruits are packaged ripe, when their nutritional value is highest. On the other hand, fresh fruits are picked pre-ripe to compensate for shipping times, but risk losing freshness during unrefrigerated transport.

Cherry-based Smoothies

Cherries posses powerful antioxidants called anthocyanins and malic acid, which have been found to suppress inflammation and pain in muscle and joints. Studies show cherries are effective in lowering uric acid levels in gout patients.

Cherry Banana Smoothie Ingredients: 2 cups pitted cherries, 2 bananas, 3 tbsp. almond milk.

Please don’t tell me this is difficult to make: 2 bananas, 2 cups of cherries, 3 tbsp. almond milk

A variation of this recipe adds almond butter. This recipe is from a very informative post on how to make a great smoothie and how cherries improve kidney function and prevent gout. https://www.chelseasmessyapron.com/cherry-smoothie/

Cherry Berry Smoothie Ingredients: 2 cups of frozen cherry berry blend (dark cherries, blueberries, black berries, raspberries), 1-1/2 cups of milk of choice, 1 cup of bananas, 1 or 2 tbsp. of honey, 1/4 tsp cinnamon.

This recipe is from Dole Food Company: https://dolesunshine.com/products/frozen/frozen-fruit/frozen-cherry-berry-blend

Cherry Strawberry Banana Smoothie Ingredients: 1 cup pitted cherries (frozen or fresh), 1 cup strawberries, 1 cup bananas, 1-1/2 cups almond milk.

You don’t need to have gout to like this one. It’s one of the better cherry combo smoothies I found. This recipe is great as is, but using coconut milk made this one even better for me.

This recipe can be found here: https://organika.com/blogs/the-o-life/very-cherry-smoothie-for-gout.

Berry-based Smoothies

Berries, like cherries, are packed with antioxidants and anti-inflammatory macronutrients. However, compared to cherries, most berries contain more of the vitamins that improve kidney function. Vitamin C, vitamin B9, vitamin E and magnesium are found more in certain berries than cherries.

Mixed Berry Smoothie Ingredients: 2 cups of frozen mixed berries (strawberry, blueberry, blackberry and raspberry), 1 cup milk of choice, 2 teaspoon honey.

Convenient packaged frozen berries for smoothies

Instead of mixed berries, one type of berry can also be used. I prefer blueberries over most berries.

Blueberry Mango Banana Smoothie Ingredients: 1 cup frozen mangos, 2/3 cup blueberries, 1 cup banana (or medium size), 1/2 cup almond milk, 1 tbsp lemon juice.

Mangos and bananas may not have as much anthocyanins like cherries and berries, but they still contain other vitamins and minerals that prevent gout symptoms and improve kidney function.

Click here for the video recipe on YouTube.

Pineapple and Kiwifruit Smoothies

Pineapple is also one of the top fruits that improve kidney function and prevent gout. The highest amounts of the enzyme bromelain is found in pineapples. Bromelain has displayed significant anti-inflammatory effects in conditions such as sore throat, sinus infection, arthritis and gout.

For managing your gout and uric acid, bromelain maximizes the digestion and break down of proteins that include purines.

Did you know kiwifruit contains twice as much vitamin C than oranges and berries? Additionally, kiwis are one of the rare fruits with all nine nutrients that support kidney health and reduce gout symptoms.

Apple Pineapple Kiwifruit Smoothie Ingredients: 1 cup pineapple, 1 kiwi, 1 apple, half lemon juice, 10 mint leaves.

Nutrients that prevent gout: bromelain (pineapple), malic acid (apple), kiwi (vitamin C, anthocyanins)

Pineapple Kiwi Mint Smoothie Ingredients: 1 cup pineapples, 1 kiwi, half cup coconut milk, 5 mint leaves, 3-4 ice cubes

The mint really makes the unique taste. Ice just makes it thicker because the two fruits are contain a lot of juice.

This simple smoothie, without cherries or berries, can still improve kidney function and prevent gout. This recipe is found here: https://www.runningtothekitchen.com/pineapple-kiwi-mint-smoothie/

Cherry, Orange, Kiwi, Ginger Smoothie Ingredients: 1 kiwi, 2 oranges, 3/4 cups pitted cherries, 1 inch cube ginger.

Ginger contains gingerol, a substance with powerful medicinal properties. Magnesium, vitamin C, vitamin B6 and calcium are nutrients that assist the kidneys in removing toxins like uric acid from your body. If you suffer from gout, a wise move is to find ways to include ginger in your diet.

Even if you are not fond of ginger, this recipe masks it real well. If not, the smoothie is still great without it.

Here is the video: https://www.youtube.com/watch?v=zkDtHOttb1Y

For more details on how ginger and other herbs can relieve gout pain, read: Five Gout-Fighting Condiments That Really Help

Final Thoughts

Creating your own fruit smoothie is an excellent way to start improving your diet. These basic recipes with easy to find ingredients are a great introduction to the smoothie universe.  

Depending on how much you consume, sugar levels might increase from the fruits. However, it is still a better alternative to artificially sweetened foods or drinks.

Preparing smoothies is not as inconvenient and time consuming as you might think, especially when using frozen fruits or pre-cut fresh fruits. It takes no longer than waiting for coffee to brew.       

The only real effort is experimenting with ingredients and recipes to find the perfect combo of fruits to your taste. There are thousands of ingredients and recipes to try, but these simple smoothies continue to be effective for me.

For chronic gout sufferers, certain fruits and nutrients will keep kidneys healthy and reduce the risk of gout. Combinations of the top 24 fruits to prevent gout can produce a potent smoothie to lower uric acid levels. 

Even if you don’t like these gout-fighting fruit flavors, it’s still not as bad as tequila! So find a blender and start chugging one of these smoothies at least once a week. You just might get unbored, healthier and GOUTPROOF!

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