Gout and Dairy

Researchers have known for years that dairy foods may help increase the excretion of uric acid in the body. Dairy foods include everyday goods such as milk, cheese, and yogurt. Orotic, a chemical found in milk, may aid in the removal of uric acid by the kidneys.

In addition, it has been suggested that dairy products may help to prevent the development of gout. This is because the milk proteins casein and lactalbumin have a “uricosuric impact.”

Because of this, milk products have recently gained recognition from the medical community. They are thought to play a significant nutritional role in lowering the likelihood of developing gout.

Existing gout sufferers should also consume dairy products to regulate their illness.

Gout is a kind of inflammatory arthritis caused by the accumulation of uric acid crystals in the joints. These crystals commonly cause redness, discomfort, and swelling in the joints and tissues around them, particularly in the lower limbs.

While some foods are thought to make gout worse, others, like dairy products, may help lower the chance of getting gout and lessen the number of “attacks” that occur.

What Is Orotic Acid?

Orotic acid is a dietary supplement ingredient that has been shown to boost vitamin B12 and folic acid absorption and metabolism. The chemical is a metabolite that may raise muscle carnosine levels, speed up workout recovery, and boost muscle mass development in athletes and bodybuilders.

Orotic Acid was once thought to be a component of the Vitamin B complex and was known as Vitamin B13. However, contemporary clinical research has revealed that Orotic Acid serves an important role as a vitamin and mineral carrier, hence it is no longer classified as a vitamin. Along with Xanthine, the chemical is utilized in the treatment of liver dysfunction.

Some research suggests that milk ingredients such as orotic acid, casein, and lactalbumin may help minimize gout flare-ups by boosting the amount of uric acid excreted by the kidneys.

Other substances found in milk products may also aid in the reduction of acute gout inflammation and flare-ups. One review paper’s authors advised eating low-fat or nonfat dairy products like yogurt and skim milk.

Milk and Milk Product Varieties

The health aspects of milk are dependent on the individual and the type of milk consumed. Many people can benefit from pasteurized milk that is high in protein, low in fat, and free of needless additives.

Some flavored milk, on the other hand, has the same amount of sugar as a can of soda. These are not healthy options.

Cow’s milk today is not just one thing. There are various options, including fresh or long-life, fat-free, lactose-free, fortified with extra omega-3s, hormone-free, organic, or raw.

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The Health Benefits of Milk

The minerals in milk have numerous health benefits for the body. The unique health advantages of milk are covered in further detail in the sections below.

  • Bone Health: Milk is good for your bones because it includes calcium and vitamin D. In fact, it may help prevent osteoporosis.
  • Heart Health and Blood Pressure: According to the American Heart Association (AHA), higher potassium consumption and a lower salt intake help lower the risk of cardiovascular disease.
  • Depression: Adequate vitamin D levels promote the synthesis of serotonin, a hormone linked to mood, hunger, and sleep.
  • Brain Health: According to several studies, older persons who consume more dairy products have higher levels of glutathione, a strong antioxidant, in their brains. Adults who drank three servings of milk and milk products per day had antioxidant levels that were roughly 30% greater than those who drank less than half a serving per day.
  • Weight Loss and Muscle-Building: Milk is a good source of protein, with roughly 8 g per cup, which is required for repairing body structures and maintaining or building lean muscle mass. People who want to lose weight should drink skim or low-fat milk and keep track of their overall daily calorie consumption if they drink full-fat milk.

Examining Milk’s Effects on Urate Levels

In observational studies, consumption of dairy products has been linked to a decreased risk of gout. The mechanism underlying this protective effect, however, is unclear.

Furthermore, the link could be related to health behaviors associated with milk consumption. This includes factors such as improved overall health and less consumption of alcohol and red meat, as opposed to milk itself.

To address these concerns, researchers undertook a study to examine the effects of a randomized controlled trial of milk consumption on serum urate levels.

The following milk types were given to healthy male volunteers at random:

  • soy milk (control group);
  • early season skim milk;
  • late season skim milk;
  • or ultrafiltered MPC 85 skim milk.

The participants were all healthy male volunteers with normal renal function and no history of gout.

Late-season skim milk was chosen because ultrafiltered milk has low levels of orotic acid, which is thought to be a uricosuric. The protein content of the products was similar (80g).

Blood and urine samples were collected before intake as well as 60, 120, and 180 minutes thereafter. Each study subject returned for four total study visits, during which time each remaining milk product, which was randomly assigned, was consumed.

The Results

Soy had the highest quantity of purines and the lowest concentration of xanthine oxidase among milk products. The enzyme xanthine oxidase catalyzes the conversion of insoluble urate to more soluble compounds. Late-season skim milk had the lowest uric acid and the greatest orotic acid levels.

Soy milk consumption was linked to a 10% increase in serum urate. In contrast, all the kinds of milk were linked to a 10% decrease in serum urate across the three-hour trial interval.

Overall, the uricosuric action of intact milk may mediate the finding of a gout-preventive benefit of dairy consumption.

Drinking Milk to Help Fight Gout

According to the Arthritis Foundation, drinking low-fat milk not only lowers uric acid levels and the risk of a gout flare but also promotes uric acid elimination in your urine. This is true for all low-fat dairy products, so you can enjoy a refreshing frozen yogurt as well.

Low-fat dairy products to consider including in your diet include:

  • Low-fat or fat-free milk
  • Yogurt with reduced or no fat
  • Cottage cheese with reduced or no fat

There are also low- or no-fat versions of popular cheeses available, such as:

  • American
  • Feta
  • Mozzarella
  • Parmesan
  • Cream cheese (Neufchatel)
  • Cheddar

When buying fat-free dairy, check the label to be sure it contains dairy and is not a substitute. Check for ingredients that may have an effect on other conditions. Some fat-free yogurt brands, for example, have more sugar. Some fat-free cheese brands have greater salt.

Dairy Consumption Has Been Associated with Decreased Gout Rates

Milk products have been related to a lower risk of gout and hyperuricemia (high levels of uric acid in the blood). A systematic review and meta-analysis published recently found that increasing dairy consumption reduced the risk of gout and hyperuricemia.

Participants in a 3-month clinical experiment observed significant reductions in gout attacks after consuming a dairy-derived product (either lactose, skim milk powder, or a customized, enriched skim milk powder).

Certain processes have been postulated to explain dairy’s anti-gout benefits.

  1. In addition to having a naturally low purine content, milk may help encourage the kidneys to excrete uric acid. It is thought that orotic acid and milk proteins (casein and whey) may be to blame for this advantageous characteristic.
  2. According to preliminary research, milk may also have anti-inflammatory properties that may reduce the body’s immune response that triggers the flare-up.

A Closer Look at Dairy Products

Milk and dairy products are regarded as foods that are high in nutrients. The United States Department of Agriculture (USDA), among other health organizations, suggests consuming dairy products on a daily basis because of this.

However, there is conflicting scientific evidence regarding whether dairy is healthy or harmful, and these labels conceal complexities.

With more than half of the world’s population experiencing difficulty digesting dairy, you may be wondering if you should continue to consume it. Let’s take a closer look at dairy products and how they may affect your health.

What Is a Dairy Product?

Dairy foods are those made from or containing the milk of mammals such as cows, sheep, goats, or buffaloes. Dairy goods such as ice cream, butter, ghee, cream, sour cream, cream cheese, whey products, and casein are included, as are foods such as conventional and lactose-free milk, yogurt, cheese, and kefir.

Dairy products are made using a variety of processes and procedures, as you might expect. This improves the attributes they want to have. Using liquid milk as an example, semi-skimmed, skimmed, evaporated, or powdered milk may be produced through processing.

To produce lower fat, condensed, or dried versions of milk, this technique entails partially or completely eliminating water or fat.

Furthermore, vitamins and minerals can be added rather than removed, as in fortified milk. Milk is frequently pasteurized due to its short shelf life. This is a heat treatment that minimizes the number of unwanted bacteria that may ruin the product or provide health risks to users.

Casein, one of milk’s primary proteins, is coagulated and separated from milk’s whey to create other products, such as cheese. On the other hand, fermented foods like yogurt and kefir are made by boosting the acidity of milk with the help of good bacteria.

Dairy Products Have Health Benefits

Makes Your Bones Stronger

Your bones mostly consist of calcium, and the best source of calcium in the human diet is dairy. Dairy hence has several benefits for bone health. In fact, health experts recommend taking 2-3 servings of dairy per day to have enough calcium for your bones.

Dairy consumption has been linked to increased bone density, a decreased risk of osteoporosis, and a decreased risk of fractures in older persons. However, dairy products are not the only food that contains calcium. Kale, leafy greens, legumes, and calcium supplements are examples of non-dairy calcium sources.

However, research shows that calcium isn’t the sole element contributing to dairy’s benefits for bone health. Protein and phosphorus are also components of dairy products. To achieve maximum bone mass during skeletal growth and to prevent bone loss as you age, some of both is necessary.

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Lowers the Incidence of Type 2 Diabetes and Obesity

For decades, researchers have been studying the function of dairy products in human health. However, the research on dairy consumption and the risk of type 2 diabetes (T2D) remains contentious and inconclusive.

Around 463 million persons worldwide have type 2 diabetes (T2D), a number that is anticipated to rise to 700 million by 2045. T2D affects 1 in 11 adults worldwide, which raises serious public health concerns. T2D risk factors include advanced age, race/ethnicity, obesity, physical inactivity, high blood pressure, and sedentary lifestyle in addition to genetic and environmental factors.

A study using data from the Health Professionals Follow-up Study found that increasing total dairy intake by one serving per day reduced the incidence of T2D by 9%. As a result, they determined that dairy consumption was related to a slightly decreased incidence of T2D.

Nevertheless, dairy products have been shown to have a variety of effects on the body. Dairy products may assist improve body composition by decreasing fat mass, increasing lean body mass, and decreasing waist circumference. The benefits are multiplied when paired with a low-calorie diet.

May Help Reduce the Risk of Heart Disease

To decrease saturated fat intake and lower the risk of heart disease, current dietary guidelines recommend adopting low-fat dairy products. However, new research reveals that saturated fat from dairy may not be as bad for your heart as saturated fat from meat. This is due to the fact that the fatty acid profiles of dairy and beef differ.

Milk, yogurt, and cheese are examples of dairy foods that are high in calcium, protein, vitamins, and minerals. They may, however, include harmful fats such as saturated and ruminant trans fats.

When it comes to the influence on heart health, not all dairy products are created equal. It is critical to evaluate the sorts of dairy foods you consume and the influence they may have on your health.

The Heart Foundation advises including milk, yogurt, and cheese in a heart-healthy diet, but emphasizes that the majority of the diet’s fat should come from fish, nuts, and seeds, as well as heart-healthy oils.

Limiting the amount of added sugar in your diet can also be accomplished by selecting unflavored milk, yogurt, and cheese.

The Evidence That Dairy Lowers Gout Risk

There is plenty of evidence to prove this. In a 2011 study that examined the evidence of the effects of dairy products on hyperuricemia and gout observing the Health Professionals Follow-Up Study (HPFS) and the Nurses’ Health Study (NHS), the researchers found that in both studies the decreased risk of gout development was primarily linked with low-fat dairy products!  

On the contrary, high-fat dairy products were not linked with the risk of gout. The data also suggested that dairy products may have a protective effect against gout, especially low-fat dairy products.

In a follow-up study in 2012, the researchers conducted a 3-month study with 120 gout patients who suffered from recurrent gout flares. The gout patients were divided into three groups.

The first group was given lactose powder. The second group was given skim milk powder. Finally, the third group was given skim milk powder enriched with glycomacropeptide and G600 milk fat extract.

What was observed was in all three groups there was a decrease in the frequency of gout flares. However, there was a considerable drop in group 3 compared to all other groups. The fortified skim milk powder was given to this group! The third group saw greater pain relief as well as decreased joint stiffness!

Cow’s milk has been found to have an acute urate-lowering effect since it’s low in purines and it may reduce the activity of xanthine oxidase, the enzyme involved in the production of uric acid.

Furthermore, cow’s milk has anti-inflammatory properties that may help you during a gout attack.

A 2004 study published in the New England Journal of Medicine also concluded that dairy increases the excretion of uric acid and decreases the development of gout. Foods included milk, cheeses, and yogurt.

A 1991 study that studied milk and soy consumption also found that uric acid levels decreased as quickly as after 3 hours of consuming milk! Ain’t that something? Unfortunately, for soy milk lovers, it did not have the same effect and soy actually increases uric acid levels but only slightly.

Finally, drinking 4 cups of milk a day may decrease gout risk by up to 40%! Try to drink one glass of milk daily. A study of about 15,000 Americans who drank a glass of milk daily for a minimum of 6 years had a significant improvement in their uric acid level of about 25 mg/dl lower on average!

In the same study, folks who ate all kinds of cheese also experienced lower uric acid levels. Also, note yogurts with live cultures in them like probiotics are also good for your gut bacteria where up to 1/3 of uric acid is dissolved.

Whatever the case, dairy products should be included in a gout diet.

Meat and Seafood vs Dairy Products

In a previous study, US researchers monitored nearly 50,000 men over a 12-year period to investigate the link between gout and certain meals. The guys completed questionnaires about their eating habits and medical problems at regular intervals. The males who ate more meat and fish had a higher risk of gout, whereas those who ate more dairy products had a lower risk.

Those who ate more than 1.9 servings of meat per day, for example, had a 41% higher risk of gout than those who ate less than 0.8 servings per day. An extra serving of meat per day increased the risk by 21%.

In terms of dairy consumption, individuals who had more than 2.88 daily servings had a 44% lower risk of gout than those who took less than 0.88 daily servings; an extra daily dosage of dairy lowered the risk by 18%.

The Importance of Lifestyle Adjustments to Treat Gout

Gout may typically be managed, and flare-ups avoided by combining suitable medication prescribed by a licensed healthcare professional with a healthy lifestyle adjustment. Additionally, it may stop the disease from worsening, averting potential side effects such as chronic joint deterioration or kidney impairment.

Gout lifestyle guidelines include frequent physical activity and maintaining a healthy weight. Diet is very crucial for gout management since the purines in our meals affect the uric acid levels in our blood. A nutritious, well-balanced diet is recommended for overall health advantages.

In addition to broad dietary adjustments, gout prescriptions particularly target specific items. Purine-rich foods and beverages, for example, sugary beverages (particularly soft drinks), alcohol, shellfish, and some fatty fish (sardines and mackerel), red meat, and organ meat such as liver, should be avoided.

Conversely, certain foods, such as dairy, have been linked to lower gout risks and fewer gout flare-ups.

Final Thoughts

Gout and gout flare-ups may be caused by having too much uric acid in your system. Low-fat dairy products, such as low-fat milk, may help lower uric acid levels and assist uric acid excretion in your urine.

If changing your diet isn’t helping you manage your gout, consult your doctor. They may recommend drugs in addition to other lifestyle adjustments to help.

As always, I recommend you do not consume more than 10% of your daily calories as dairy. Why? Because it’s animal based and takes longer to breakdown and strains the kidneys just like meat based foods. So figure about 200 calories a day, to eat some cheese, drink a glass of milk or have some Greek yogurt. As you can see here, moderation is the key! Of course, dairy has other health benefits and should not be totally avoided.

While the jury is still out on the precise role of diet in hyperuricemia and gout, it appears that general dietary recommendations for a healthy diet may also help prevent high uric acid levels in the blood—an important risk factor for not only gout, but also kidney and cardiovascular disease, obesity, and diabetes. As always, prevention is always better than cure.

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    108 replies to "How Dairy Products Like Milk, Cheese and Yogurt May Help With Your Gout"

    • Joseph R

      Very interesting. I stopped drinking whole milk 3 weeks ago because I was afraid it might be inflammatory. I resumed low fat milk today after reading this. I don’t know if I have gout, but I’ve been having sciatica symptoms of pain and burning in the rt hip and rt leg. I found out today my UA is 7.5, so I’m hoping this reading will have something to do with my symptoms and resolve my pain. Do you think it might be related to what I’m going trough? I’m doing many things to lower my UA, like nettles tea, cherries, avoiding high purine foods, and more. Thank you.

      • Spiro Koulouris

        If you stick to consuming dairy products at 10% of your daily calories, that is considered the safe zone in a ideal gout diet.

    • Barbara Bellettiere

      My question is in regard to full-fat’s effect on gout. There is so much contradictory information on the internet regarding this issue. It seems every site states fat-free or low-fat dairy MUST be consumed in order for there to be an effect on uric acid production. As far as I can find, full-fat dairy has no or very low purines, resulting in no or little to no uric acid production. Hence, I am confused. Honestly, I’ve switched to full-fat dairy approximately a year-and-half ago to help with weight loss, as I’ve read full-fat dairy helps burn fat. In fact, I have lost approximately 50 pounds in that time, not only from switching to full-fat dairy, but also from making some healthy food changes in my diet. I’m in a dilemma now, because I’ve recently had a serious gout attack. I have eliminated many purine rich foods from my diet, but I truly don’t want to switch to no or low fat dairy if it isn’t totally necessary, as I truly feel it has assisted in my weight loss. There is so much conflicting information on the internet regarding this and many other foods, honestly my head is spinning. I’m to the point of being terrfied to eat anything for fear it will cause another attack. I truly never want to go through that again. Any light you can shed on this dilemma would be very much appreciated. Thank you in advance for your help with answering my question!!!

      • Spiro Koulouris

        Let me simplify it for you Barbara.

        Any food derived from animal is higher in purines and takes longer for your system to break it down thus raising uric acid.

        Complex carbohydrates like vegetables, fruits, legumes, beans, 100% whole grain pastas, breads and rices burn clean, have low purines and is easier broken down and filtered by your liver and kidneys.

        So as a gout sufferer you should limit protein to 10% of your daily calories and fat foods like milk, cheese, yogurt, butter, eggs etc… to 10% of your daily calories as well.

        Hope this helps!

    • Dawit

      Its impossible with out medication but it it is better to take 100mg allopurinol daily for 6months and finally if you follow healthy nutrition you may get relief for years but check up ur uric every year

    • Elaine

      Hi Spiro… first of all i would like to thank you for the info you are providing. it is a little confusing but im learning about the gout. i have been suffering with it… 4 times this year… not really sure why… well after reading your info… i guess i answered my own questions. lol i was wondering… can stress cause the gout too? and also.. can you eat frozen yogurt? its getting warm weather now and i love ice cream.. altho.. i just bought sugar free popsicles and wondered about the frozen yogurt.

      • Spiro Koulouris

        Hi Elaine!

        Yes you can enjoy some frozen yogurt but make sure if you do, that you don’t surpass more than 25 grams of sugar that day, that should be your daily limit and also make sure you don’t eat more than 10% of your daily calories in any type of fat like milk, cheese, eggs, frozen yogurt, regular yogurt, butter etc… so that is about 200 calories, make sure to read the label properly so you know how many cups you can have.

        • Mohis

          Greetings to spiro ,

          Doing great job by spreading awareness .

          Iam suffering from obesity + hypothyroidism+high uric acid(10.9)+ hypertension.

          Can you suggest a balance diet in order to reduce weight without effecting thyroid and uric acid level
          I started dieting with no oil and no carbohydrates by taking protein items but my uric acid level increased.
          Many advice to take vegetables , legumes, lean chicken.
          But Iam confused how much protien and purines shall i take daily. which food shall i take
          My details
          Age 37 / Male / 242 pound wt / 179cm Ht
          uric acid level 10.9.

          Thanks in advance

          • spiro

            Hi Mohis!

            Thank you for your comment!

            Try eating 80% of your daily calories as complex carbohydrates such as fresh vegetables , legumes, some fruit, 100% whole grain breads, pastas and rice. Eat mostly beans for protein.

            10% of your daily calories can be protein such as chicken breast, turkey, fish, lean red beef and lamb. Avoid pork, processed meats like sausages and hot dogs, avoid all seafood as well like lobster, shrimp and crab for example.

            Finally, eat 10% of your daily calories as fat like milk, cheese, yogurt, butter, eggs and so on.

            Drink only water, herbal teas and coffee.

            Avoid processed foods like snack bars, cookies, cereals etc…

            Do not fry your food. Only boil it or bake it in the oven. BBQ meat is fine too.

            Cook only with 100% extra virgin olive oil. Do not use corn oil, vegetable oil, canola or other types of oil that are toxic to your health.

            Good luck!

    • Doodhvale

      Thanks for sharing such type of information, I never read this type of blog and information regarding the role of milk cheese, yogurt is helpful with gout. Keep on sharing such type of informative blog.


      Perfect info, thanks you

    • Jan clink

      Had my first gout attack and read a lot of confusing information. Some say no chicken while others say lean chicken breast is ok. What is correct? Also tuna is the same situation. Is tune ok and if so, is tuna in water better than tuna in oil? Lastly, is 1 or 2 slices of bacon once a week doable? I know to avoid pork but…I love bacon…please answer in an email to me. Thanks.

      • Spiro Koulouris

        Hi Jan!

        You can eat 10% of your daily calories as lean protein meat, best is lean chicken breast, turkey, fresh fish. Avoid pork/bacon if you can, see my article on gout and pork to learn more.If tuna is in olive oil that is fine.

    • Mar

      How long it will take to get rid of the crystals from uric acid following a healthy diet without medications?

      • Spiro Koulouris

        Everybody is different, best to monitor uric acid with your doctor via frequent blood tests so you can see what results you are getting from your gout diet.

    • Peter


      Any comment on feta cheese? I eat it almost every day and have done so since I can remember. Mostly cow, but sometimes I get the sheep one as it tastes a bit different, but reading all this, I wanted to ask about feta cheese in particular as I can’t seem to be able to stay away from this stuff… many thanks

      • Spiro Koulouris

        Ah Peter, I prefer the goat Feta cheese. You are allowed 10% of your daily calories to be fat as in milk, cheese, greek yogurt, butter, eggs etc…So that’s about 200 calories for most of us. Try and not go over that limit cause too much fat in your diet can cause a gout flare up. So if you have a big piece of feta, make sure not to have anything else for the day.

      • Rukayya Ahmed

        I am experiencing some gout symptoms. So I want to know if taking tea with a very little amount of vinegar, cinnamon, tumeric, clove, black pepper, ginger and honey to test is not harmful for me. Thank you!

        • Spiro Koulouris

          Those are all fantastic ingredients and will help your gout! Enjoy your tea concoction!

    • Debbie

      I’m confused if cheese and cherries are ok?

      • Spiro Koulouris

        Cherries are fine. Cheese is considered as fat. You should limit your fat intake to about 10% of your daily calories. So if you eat an average of 2000 calories a day, don’t eat more than 200 calories as fat consisting of milk, cheese, eggs, yogurt, butter etc…since too much fat intake can increase uric acid levels.

    • […] “gout sour milk”. Sour milk products are pretty much the best thing gout sufferers can […]

    • Denise

      Hello, what is the verdict on natural peanut butter? Yes or no when ending gout attack. thanks

    • Dennis

      I been taking allopurinol for the past 6 months but the glout still flares up despite the declining uric acid levels from the blood test. Any explanations?

      • Spiro Koulouris

        Hi Dennis!

        It’s common while jumping on allopurinol to get flare ups from time to time. As the allopurinol eliminates uric acid crystals, this process can cause flare ups. Hang in there!

    • Trisha

      My son just found out he has gout. He has to drink the lactose milk. Is this ok?

      • Spiro Koulouris

        Hi Trisha!

        Yeah lactose milk is fine, again stick with the 10% fat rule in a gout diet of eating not more then 10% of your daily calories as fat such as milk, cheeses, yogurt, eggs, butter etc…so about 200 calories a day can be those types of foods.

    • DeeAnn

      I’ve had 2 bouts with Gout, exactly 1 year apart, in the Summer. My diet is the same all year long. Why the attacks just in Summer? My big toe & entire foot was swollen & the pain was unbearable. I could not walk for 2 months. In both instances, the pain & swelling started on the arch of my foot, not my big toe, from tight shoelaces pressing on a vein. Can you explain any of this? Thanks

      • Spiro Koulouris

        Hi DeeAnn!

        One possible reason you got the gout attacks in the summer is probably dehydration. During summer make sure to drink plenty of water every day cause dehydration is a popular gout trigger.

    • Muneeb khan

      Hi Spiro!

      Near to my experience uric acid increase in summer and decrease in winter… And I do gym that keep me healthy and fit. After doing exercise I can eat more protein but all types of dry fruits peanuts almonds must be very harmful for gout patients… In early stage gout patients go to gym exercises and you can live normal kings life.. God give you all good health..

    • Ghulam Muhammad

      It’s a fine informative site.
      Can a patient of uric acid use dairy product like yogurt?

      • Spiro Koulouris

        Yes preferably low fat greek yogurt with bacterial culture in it. It’s absolutely fine.

        • Richard Rohrich

          Why low-fat yogurt as opposed to fully fatted stuff?

          • Spiro Koulouris

            Either or is fine, preferably low fat to make sure that most people don’t surpass 10% of their daily calories as fat. But if you prefer the high fat dairy that is fine but remember you must eat less of it.

            • Mal

              https://www.nejm.org/doi/full/10.1056/NEJMoa035700 says it should be low fat to lower uric acid, and the more the bettter (up to two or more 240ml glasses of skimmed milk a day.) All dairy is fine,as you say, but surely we should be thinking skimmed or low fat? Don’t we want a lower risk of gout?

              P.S What exactly is low fat? I’ll be drinking half a litre of skimmed a day from now on, plus 0% or low fat greek yoghurt when I fancy it – which will be often as it’s really nice and all meat & fish seem to be no-no… except poultry.

    • fred obro

      Are goji berries good for gout?

    • Brenda

      I have a heating pad with vibrator It helps me so much when it hurt with my toe ! I just put my feet on pad I love Vicks it helps too! Gout is so hurtfulI. It’s is a curse ! Praying helps God really can help ! I had it for years didn’t know at first what it was at first but I had kidney stones knee hurt almost all summer ! It’s bad stuff a nightmare I cried with it have you god boss us all with gout.

    • 9 Potent Ways To Reduce Uric Acid Naturally - WellnessWell

      […] Gout and You clarifies that dairy items like drain, cheddar and yogurt increment the discharge of uric corrosive from the body. For this situation it is best to pick low fat dairy alternatives. […]

    • Sabir Ejaz

      I was reading above advices and comments by the Spiro and gout sufferers and found good konwledge about the gout pain and what to eat and what to avoid during gout pain.

    • Dan

      Spiro. Many thanks. I come from a family of gout sufferers and have found (at age 50) my gout attacks going from once or twice a year to 6/7 times a year. Perhaps there’s an age issue as my diet hasn’t changed. My tolerance to alcohol however decreases year over year. Having been prescribed allopurinol this week I’m determined to try everything, radically change my diet and lifestyle and learn from others. Your site is well informed, considered and articulate. Many thanks!

      • Spiro Koulouris

        Thanks Dan!

        It’s not easy, discipline in your diet is key! Keep at it!

      • Evan

        I am in the same boat, rough waters ahead me thinks!

      • Childerico Fernandes

        I feel the same, buddy…Last night I had the worst flare ever…I growled in pain…ended up in ER…the severe pain subsided but today it still hurts…been watching videos on how to stop this hell and stumble upon your comment…I’d like to tell you I really sympathize with how you feel…I gotta change my diet and lose weight now!

    • Roy Walker

      There is no reason to have low fat dairy products, you are better off having low sugar versions of dairy products. Low fat is the outdated proven wrong fear of fat especially saturated fats in foods.

    • Ralf

      Hi Spiro, great information here but could you clarify something for me. Is low fat dairy better than normal dairy in reducing uric acid levels or is it that in general low fat is better healthwise? Also, as I live in Mexico, I can get organic lactose free milk but is that also good at reducing uric acid levels? Many thanks, Ralf

      • Spiro Koulouris

        Hi Ralf!

        Fat is fat so it’s all about how many calories you consume of fat daily. My recommended amount is 10% of your daily calories should be fat. So about 200 calories you can have eating yogurt, eggs, drinking milk etc… So if you eat low fat dairy you’ll naturally eat less calories so gives you more room to enjoy some more dairy. If you eat 10% fat greek yogurt, after you are done, you’re pretty much done for the day. No more fat after that. Hope this makes sense. As for lactose, there are no studies that show that it actually helps gout sufferers by reducing uric acid but choosing organic is always a better option for your overall health not only your gout.

    • dumpelkin

      Spyros, Although you focus on gout, you may be interested in wider ramifications of low-fat dairy. Some day you or a friend may be facing Parkinson’s disease. I just posted this elsewhere: “On June 17, 2017, ‘hopeful88’ on the Parkinsons Community at HealthUnlocked.com proposed an intriguing explanation of this.

      He (she?) pointed out the well-established facts that:a) uric acid is protective against Parkinsons (PD), and b) low-fat dairy, unlike full-fat ones, lowers uric acid levels.

      Hence, he says by eating low-fat dairy, you are lowering your uric acid levels, and thereby losing its protective effect against Parkinson’s. He also posits that the well-known benefit of exercise for PD may be partly due to its raising of uric acid in the body. I hope PD researchers are aware of this possible ‘uric-acid connection’ and will investigate it.”

      • Mark

        It all comes down to levels of uric acid in the blood. You can have too little or too much. When levels are below 4 mg/dl, your risk of Parkinson’s and Alzheimer’s does increase. When it goes above 6 mg/dl, that is a potential indicator that your body reserves of essential minerals is being depleted leading to state of acidosis. Using tri-salts and potassium citrate in reasonable quantities (be careful, you can overdose) can help along with a good diet to replace minerals and increase your urine pH. When my urine pH was tested last year, it was down at 5, indicating that my kidneys were not functioning properly in removing uric acid from my body. As a result, my uric acid levels slowly built up until I had my first gout attack. Ideally, the urine pH should be between 6 and 7. It is easy to check with pH testing strips or rolls. Use a proper alkalizing diet and the supplements above to adjust the pH into this range. Be careful about going above a pH of 7 as that can increase the chances of urinary tract infections. Once the body’s mineral reserves have been replenished, the supplements should no longer be needed to keep the urine pH in this range as long as you eat a healthy diet with the appropriate essential mineral contents.

    • peters tonui

      Hey very informative. Was wondering if you have ever heard of jun kombucha. Is it bad to drink it while you have a gout ?

      • Spiro Koulouris


        Yes I drink from time to time, this probiotic beverage is packed with bacteria, yeasts, and organic acids; much like its sister beverage kombucha tea.


    • […] servings of high fructose drinks each week had a greater occurrence of gout. 3) Enjoy more dairy. Gout and You explains that dairy products like milk, cheese and yoghurt increase the excretion of uric acid […]

    • Rob

      Hi there,

      I’m going through my first gout flared up/attack and have been trawling everywhere for points of view. I must say you do make some very good points and put them across very well indeed!
      I’ve changed my diet massively and it will remain so but one of the things I really really miss is cheese as I’m a big cheese lover. After reading your stuff I feel there is hope for my cheese addiction in the future, all be it in a hugely reduced state!

      Thankyou very much!
      Best regards

    • 9 potent ways to reduce uric acid naturally - News Center US

      […] servings of high fructose drinks each week had a greater occurrence of gout. 3) Enjoy more dairy. Gout and You explains that dairy products like milk, cheese and yoghurt increase the excretion of uric acid from […]

    • Steve Johnson


      I’ve had several attacks this year around my big toe..I’ve been told to try roasted almond milk..have you heard about that one before as I’m willing to try anything now?

      Many thanks…Steve

      • Spiro Koulouris

        Hi Steve!

        Never heard anything about that, it’s actually the first time I hear about it. If you try it, let me know what results you get.

    • […] fat. Saturated fat comes mostly from animal sources of food like red meat, chicken, seafood and dairy products like cheese and butter. Saturated fat increases total cholesterol and LDL which can lead to heart […]

    • Abdullahi

      Should one with gout stop taking soy products?

      • Spiro Koulouris

        Soy is a bean so yes it is good for you! Good source of protein especially when you want to avoid meat.

    • JUN

      Hi! Spiro,
      Is It Ok To Take Uloric During Gout Attack
      And Same Time with Colchicine

      ” THANKS!!!”

      • Spiro Koulouris

        Best you seek your doctor’s advice cause everybody’s health situation is different but Uloric which is febuxostat can be taken together.

      • Prasad Bellan

        No, soya drink triggered the gout and I suffered for days! Again it may be different things work for different people.

      • Stef

        I can tell you that you are not suppose to take Uloric or Allopurinol when you’re having an attack. Talk to your Doctor about getting Probenecid when you have an attack. It’s a dual drug in one to help clear you out and then once you feel better go back to taking the other regularly.

    • Panikos

      Thank you Spyros for the extensive and valuable information you provide on Gout!

      My 82 year old father has periodically suffered from gout attacks for several years. However, recently the attacks are more severe and frequent.

      It could be due to reduction of his physical activity.

      What do you suggest for immediate relief until the change of his eating habits have a positive impact.

      Your timely follow up will be most appreciated!

      Thank you!

      • Spiro Koulouris

        Hi Panikos!

        Do continue to be mobile. The more you are mobile the better you manage your gout. Rheumatologists will always tell their patients suffering from any type of arthritis to move as much as possible. For immediate relief, I mean there is always ibuprofen or any topical cream or balm for pain can be applied to lessen it. Soaking foot in hot water with Epsom salt is a favorite for gout patients. Good luck!

    • Graham Feeney

      Hi Spiro. Could you tell me your views on the butter vs margarine argument. I have not eaten margarine for quite a while as it is made primarily from chemicals. I read where Unilever has decided to stop using margarine in its products. What are your views? Thanks.

      • Spiro Koulouris

        Hi Graham!

        Butter has been around for thousands of years and is natural. Margarine is highly processed and man-made, has been around only a few decades. What would you choose? The primary ingredient in margarine is vegetable oil along with emulsifiers, colorants and various artificial ingredients. I’d rather eat what comes out of the cow and so should you.

    • Wayne H Morgan

      The only thing I wonder about consuming too much dairy is developing psuedo-gout. There have been times where I thought I had this but do not have the medical insurance to get it checked out.

    • Grojr

      Does drinking kefir milk or water have any affect on gout?

      • Spiro Koulouris

        None whatsoever!

        • Lawrence B. Karp

          This response (milk or water makes no difference) by Spiro seems to be a mistake. Medical advice that I have seen is that milk is good for combating gout by reducing the activity of xanthine oxidase, the enzyme involved in the production of uric acid, and drinking water, recommended half a persons pound weight in terms of ounces of water, assists in expelling uric acid by urination.

    • My Homepage

      … [Trackback]

      […] Read More here: goutandyou.com/how-dairy-products-like-milk-cheese-and-yogurt-can-help-with-your-gout/ […]

    • Psoriasis And Dairy Products | Psoriasis Herbs

      […] How Dairy Products Like Milk, Cheese, Yogurt Can Help … – Discover how dairy products like cheese, milk and yogurt can lower uric acid levels in gout sufferers helping with their gout. […]

    • marton heart

      Classic test: ate cheese sticks one night while a gout flare was happening – the flare was worse the next morning. Bagged cheese for the next 2 days – flare got better. Ate cheese the 3rd night and woke up with a worse gout flare. I had given up beer/sodas for over a month; avoided fish and other high purine foods. Is this enough empirical evidence, or does this need to happen to 30,000 people through a documented study, with at least eight control groups before you believe that, for me, cheese has proven to worsen my gout?

      • Spiro Koulouris

        Hi Marton!

        Remember cheese is in the fat category and in a gout diet you shouldn’t be eating more then 10% of your daily calories as fat, besides cheese sticks is usually a low quality dairy product and there could be other ingredients added in there that may have caused your flare-ups. Studies have shown that dairy will not directly cause a gout attack or flares but nobody said there can’t be an exception to every rule ; )

    • Dee T.

      Husband major gout suffered horribly. I used cherries, papaya, cantalope , He is stage 2 kidney disease so drugs weren’t an option for him and I couldn’t afford all the pills and juices between $30.00 and $50.00 per bottle for thirty day supply so I did it through prayer. Yes God lead me to these fruits and we stopped eating red meat, chicken, fish especially haddock, pork. We eat broccoli ,mushrooms , onions ,fresh garlic ,eggplant parm over spaghetti, no fried foods. Everything grilled, baked or broiled. I use lemons and limes, add herbs, basil ,parsley , oregano , turmeric ,fresh garlic and a few more to it and use it in salads, over cooked veggies. It’s amazing what it has done for his gout. It’s almost all gone. We will continue to follow this way of eating .It’s nutritious , low fat and full or vitamins and good things. We also occasionally eat low fat yogurt , low fat ice cream but not the ones with any artificial sweetners in them. Walmart has a low fat one that is really good tasting. We feel so much better .It’s like a complete detox . He is now able to walk on his foot and is almost pain free. Knowledge of food and preparation is key in removing gout from your body naturally. You don’t need pills and nsaids to do it.I knew I had to share this when I read all that I did. This change took place in a matter of five days from the initial gout attack which at this time was pretty severe. But is almost gone. This really does work and if you suffer like my husband did I hope you try it. Best to you!

      • Spiro Koulouris

        Thank you Dee!

        Glad to see my readers taking action and seeing results with their own eyes.

        • Auggiedoggy

          What are your thoughts on Black Cherry extract? Thank you!

          • Spiro Koulouris

            All gout sufferers should be taking it on a daily basis. It supplements your gout diet and keeps uric acid levels healthy. What else can I say? The evidence is clear on tart cherries for gout.

            • Nick Pardo

              How many times a day can I have the tart cherry juice? I’ll drink it all day if it’ll help. I’m afraid to get too much though where it may have a negative effect for some reason.

            • Spiro Koulouris

              Hi Nick!

              Too much tart cherry juice also means taking in lots of sugar but there are some brands out there that are extremely low in sugar if you can find them. My local grocery store imports one from the middle east that has no sugar but it’s obviously more bitter. You can also find frozen cherries year round at Walmart or Costco if you prefer eating the actual fruit. Best solution is to take a tart cherry extract and skip the sugar.

        • Fern Calamar

          Mushrooms are a no no for gout.

      • Mal

        NSAIDs do not remove gout, or pretend to, they remove the pain. I’m sorry to hear your husband can’t take drugs, but please don’t discourage others from seeking relief from pain. They allowed me to walk again in a few hours – a miracle of science! That said, your diet looks very good for actually reducing gout long term.

    • […] So let’s continue with my findings. Firstly, an interesting article about a woman and her bout with psoriasis can be read at psoriasis.org. She goes on to say how she developed the disease at the age of 14 and how a friend recommended that she try probiotics. After a few days she credited the probiotics for clearing her psoriasis. By taking probiotics, you basically introduce new bacteria into the gut. Others eat certain foods to modify their microbiome. Think Greek yogurt! […]

    • Tamara Anne

      Hi Spiro
      I cannot tolerate Yogurt, lactose free milk either. I notice old cheddar cheese seems ok. What about cottage cheese, is that lower in fat? Are there any cheese or cheese products that you have listed that are better than others that you are aware of? Thank you for your work on this site.

      • Spiro Koulouris

        Hi Tamara!

        Keep any dairy product as 10% of your daily calories, so about 200 calories should be devoted to fat like dairy products, eggs, butter etc…Remember that dairy comes from animal, so it does take more work for your body to process fat compared to complex carbohydrates like vegetables, beans, legumes, whole grain breads, pastas and rice for example. I don’t have any recommendations for cheese products since there are so many in the market.

    • Jim Ventura

      What is not discussed here is those of us that are lactose intolerant. If I were doing studies I would want to know if there was some kind of link between lactase and uricase – and if lactose intolerant people are “gout-prone” – additionally, I am personally curious if… as you say, lactose is good for gout, then I wonder if taking Lactaid before dairy would be bad for persons with high uric acid. I’m personally starting to note a connection of some gout flare ups and my use of that product. Please leave comments in my email as I doubt I’ll ever find this thread again.

      • Spiro Koulouris

        Hi Jim!

        There seems to be no evidence that lactose intolerance causes gout. If you are lactose intolerant it just means that you can’t metabolise or digest it. Use lactose-free milk instead which you can find in your local health food store. Write everything you eat daily in a journal and if you think that Lactaid triggers flares then speak to your doctor about it.

    • Andrew

      is mozzarella bad for gout sufferers, i like would like to know what is best cheese, milk, and yogurt for gout

      • Spiro Koulouris

        It’s like any other cheese Andrew, best dairy is one that is lowest in sugar and watch out for the fat content. Remember dairy is in the FAT category and fat should be 10% of your daily calories. Try and not to eat more fat then that in one day.

      • Auggiedoggy

        I consume mozzarella and it has never brought on a gout attack. For me it is eating too much animal protein from meat, chicken, and especially fish.

    • Gary goutster

      Isn’t it recommended to only have low fat dairy? Aren’t animal based fats high in purines?

      • Spiro Koulouris

        The only difference between low fat dairy and regular dairy is the low fat dairy is made with skim milk and the full-fat dairy is made with whole milk. Depending what you decide to eat on a daily basis, if you’ve read my ebook, you need to take into account that you do not eat more than 10% of your daily calories as fat. So if you prefer just eating a nice thick Greek yogurt with 8% fat in it, then go ahead, nothing wrong with that and you know what? The full-fat dairy products usually have more nutrients in them and make you feel full longer so you don’t eat more calories later in your day. Full-fat dairy is simply more well rounded nutritionally with a hefty dose of protein. For example, if you had a high dose of dairy and protein today, then have a low fat yogurt, if you haven’t had any protein or dairy today then go for that full-fat greek yogurt that’ll give you your dairy intake for the day and most of your protein for the day as well!

    • james

      erm. I think this website is sponsored or owned by a Milk Industry representative.
      there is NO WAY ON EARTH that Milk or Cheese will help your gout !!!
      it is the EXACT OPPOSITE!!!
      excess of Milk products, lack of Sun (Vitamin D) and lack of Green vegetables and excess of Junk food causes your gout!
      please dont believe these garbage websites that desperately try to promote cheese and milk with a happy looking family photo as their website photo!
      be smarter and avoid such obvious dis-information sites such as this.
      in a nutshell… AVOID MILK and CHEESE Products, eat veggies and fruit,, and get more sun (or D3 Tablets)
      also some B12 tablets will be good too.

      • Spiro Koulouris

        Jessie you fail to study the evidence, show me some proof and present your case in a logical matter and I can take you seriously. And no I do not work for the milk industry. Humans have been eating cheese and milk for thousands of years, let’s stop the nonsense.

        • Ralph


          Thanks for all the good wisdom. Question can gout affect the ball of the foot ? Had gout before on the big toe, both right and left, but never on the ball of the foot.

      • harry

        james, there are many dis-info sites as you claim but this is not one of them. I have suffered from gout for 30 years and milk products have always helped me. Also there are good green vegetables and bad ones for gout. Kale is considered good, but spinach will give me the worst gout attack imaginable, as well as cauliflower. Please check your facts before making accusations.

      • Ron

        I have suffered from Gout for a couple years. I have stopped eating red meat, shell fish and stopped drinking beer. I recently have had a couple random flare ups and found that a lack of dairy was the common thread. While I don’t think dairy is a miracle cure, I will definitely pay closer attention and be sure to include lowfat dairy in my daily diet.

      • Mal

        Read the science james:


        Harry, the above paper says all purine rich vegetables are fine, for the average gouty health professional (1400 of them in the study…) Are you sure spinach or cauliflower are bad for you? Or might you just have been eating them before a random flare?

      • Fern

        I live in Arizona, get tons of sun, eat plenty of green vegetables, fruit and salad.Do not eat junk food and work out. Now tell me why did I get gout?

    • […] Milk, cheese & ice cream […]

    • Theresa

      That’s great news because I love cheese and yogurt especially! Keep all the GOOD foods we can eat and help gout coming!

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