Gout and Dairy

How Dairy Products Like Milk, Cheese and Yogurt Can Help With Your Gout

Gout and Dairy

Researchers have known for years that dairy foods like milk, cheese and yogurt help increase the excretion of uric acid in the body. There is a substance in milk called orotic that helps uric acid to be removed by the kidneys. In addition, it has also been suggested that dairy products do protect against gout development due to something called the “uricosuric effect” of the milk proteins casein and lactalbumin. That’s why milk products have been recognized lately by the medical community as an important dietary factor in decreasing the risk of gout development. For existing gout sufferers it is also recommended to consume dairy products to manage this condition.

The evidence that dairy lowers gout risk

There is plenty of evidence to prove this. In a 2011 study that examined the evidence on 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 have a protective effect against gout especially low-fat dairy products.

NutriGout Dietary Supplement for Gout


On a follow up study in 2012 the researchers conducted a 3 month study with 120 gout patients who suffered from reoccurring gout flares. The gout patients were separated in 3 different groups. The first group was given lactose powder, the second group was given skim milk powder and 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 but a significant decrease was noted more in group 3 over all other groups, the group that received the enriched skim milk powder! The third group noticed bigger improvements pain-wise as well and joint stiffness! Cow’s milk has been found to be an acute urate-lowering effect since it’s low in purines and it can it can reduce the activity of xanthine oxidase, the enzyme involved in the production of uric acid. Furthermore, cow’s milk has anti-inflammatory properties that can 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 the development of gout. Foods included milk, cheeses and yogurt. A 1991 study which 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 can decrease gout risk by up to 40%! Try and drink one glass of milk daily. In a study of about 15,000 Americans who drank a glass of milk daily for a minimum of 6 years had a significant improvement of 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, rest assured that dairy products should be part of a gout diet.

Posted by Spiro Koulouris

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  • Abdullahi

    Reply Reply March 25, 2017

    Should one with gout stop taking soy products?

    • Spiro Koulouris

      Reply Reply March 27, 2017

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

  • JUN

    Reply Reply March 18, 2017

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

    ” THANKS!!!”

    • Spiro Koulouris

      Reply Reply March 20, 2017

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

  • Panikos

    Reply Reply March 6, 2017

    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

      Reply Reply March 6, 2017

      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

    Reply Reply October 28, 2016

    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

      Reply Reply October 28, 2016

      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

    Reply Reply September 25, 2016

    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

    Reply Reply September 21, 2016

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

    • Spiro Koulouris

      Reply Reply September 21, 2016

      None whatsoever!

      • Lawrence B. Karp

        Reply Reply October 31, 2016

        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.

  • marton heart

    Reply Reply August 4, 2016

    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

      Reply Reply August 6, 2016

      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.

    Reply Reply July 11, 2016

    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

      Reply Reply July 12, 2016

      Thank you Dee!

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

      • Auggiedoggy

        Reply Reply September 21, 2016

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

        • Spiro Koulouris

          Reply Reply September 21, 2016

          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

            September 23, 2016

            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

            September 24, 2016

            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.

  • Tamara Anne

    Reply Reply June 16, 2016

    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

      Reply Reply June 17, 2016

      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

    Reply Reply June 8, 2016

    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

      Reply Reply June 10, 2016

      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

    Reply Reply February 9, 2016

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

    • Spiro Koulouris

      Reply Reply February 9, 2016

      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

      Reply Reply September 21, 2016

      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

    Reply Reply September 20, 2015

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

    • Spiro Koulouris

      Reply Reply September 20, 2015

      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

    Reply Reply August 21, 2015

    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

      Reply Reply August 22, 2015

      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.

    • harry

      Reply Reply November 28, 2015

      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

      Reply Reply December 31, 2015

      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.

  • Theresa

    Reply Reply September 16, 2014

    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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