What Milk is Best for Gout Sufferers?

November 12, 2025 •

5 min read

According to the Arthritis Foundation, studies suggest that consuming low-fat milk can help reduce uric acid levels and the risk of a gout flare. For those managing this painful condition, knowing what milk is best for gout sufferers is a key step toward a balanced, low-purine diet.

Quick Summary

Low-fat dairy products like skim milk are highly recommended for gout due to their uric acid-lowering properties. Plant-based alternatives such as almond and soy milk are also excellent choices, while high-fat or sugary options should be limited.

Key Points

Choose Low-Fat Dairy: Skim and low-fat cow's milk are the best dairy options, as they have been shown to lower uric acid levels and reduce gout flares.
Consider Plant-Based Alternatives: Unsweetened almond milk and soy milk are excellent, low-purine choices for those who are lactose intolerant or prefer non-dairy options.
Avoid High-Fat and Sugary Milks: Whole milk and milks with added sugars or high-fructose corn syrup should be limited or avoided, as they can contribute to inflammation and elevated uric acid.
Increase Uric Acid Excretion: The proteins in low-fat milk help increase the body's ability to excrete uric acid through the kidneys.
Stay Hydrated: Beyond milk, drinking plenty of water is essential for flushing out uric acid and preventing crystal formation.
Combine with a Low-Purine Diet: The best approach involves combining the right milk choices with a diet that limits high-purine foods like organ meats, red meat, and sugary drinks.

Gout is a painful form of inflammatory arthritis caused by an excess of uric acid in the bloodstream, a condition known as hyperuricemia. When the body produces too much uric acid or the kidneys cannot excrete it efficiently, it forms sharp, needle-like crystals in the joints, triggering sudden and severe flare-ups. While diet is not a cure for gout, managing it through food and drink is a critical component of prevention. A significant part of this involves making smart choices about daily staples, including milk.

The Role of Dairy and Uric Acid

For many years, some believed that all dairy should be avoided due to concerns about its protein and fat content. However, extensive research has shown a very different picture. Dairy products, particularly low-fat versions, have been linked to a reduced risk of gout and lower serum uric acid levels. Milk contains certain amino acids and proteins, like casein and whey, that appear to help increase the excretion of uric acid via the kidneys. This effect helps flush excess uric acid from the body, preventing the crystal formation that causes flare-ups. It is important to distinguish between the types of dairy, as not all milk products have the same effect.

Best Milk Choices for Gout Sufferers

Low-Fat and Skim Milk

Skim and low-fat dairy are the most recommended options for individuals with gout. Numerous studies, including a 12-year prospective study involving nearly 50,000 men, have shown an inverse association between dairy intake and the risk of gout. The protective effect is especially strong with skim milk, which, in addition to promoting uric acid excretion, has anti-inflammatory properties that can mitigate the body’s response to uric acid crystals. This is why skim or low-fat milk is a staple recommendation in many gout-friendly dietary plans, including the DASH diet.

Plant-Based Milk Alternatives

For those who prefer or require non-dairy options, several plant-based milks are excellent choices and contain very low levels of purines, the compounds that break down into uric acid.

Almond Milk: Made from almonds, which are low in purines, this milk is a safe and healthy alternative. Unsweetened varieties are best to avoid the high-fructose sugars that can increase uric acid. Almonds also provide beneficial fiber, vitamin E, and monounsaturated fats.
Soy Milk: Older beliefs suggested that soy products could worsen gout, but modern research has debunked this myth. Despite containing moderate purine levels, soy milk has been shown not to increase the risk of gout and may even have a protective effect by increasing uric acid excretion. A Singapore Chinese Health Study found that higher consumption of soy products was associated with a lower risk of gout. Unsweetened soy milk is the best choice.
Lactose-Free Milk: For those with lactose intolerance, lactose-free cow's milk offers the same uric acid-lowering benefits as regular skim milk without the digestive distress.

Milks and Ingredients to Avoid or Limit

While some milks are beneficial, others can negatively impact uric acid levels. Avoiding or limiting these can help prevent flare-ups.

High-Fat Dairy

High-fat dairy products, such as whole milk, are not recommended for gout sufferers. The saturated fat in full-fat dairy can contribute to weight gain and inflammation, both of which can exacerbate gout symptoms. While some studies suggest that all dairy can be beneficial, the consensus is that low-fat options are preferable due to their lower fat content.

Sugar-Sweetened Milks

Many flavored milks and some plant-based milks are loaded with added sugars and high-fructose corn syrup. Fructose is particularly problematic for gout because its metabolism produces uric acid as a byproduct. Sugary beverages are well-established gout triggers and should be avoided. When choosing any milk, always opt for unsweetened varieties.

Coconut Milk

Coconut milk is high in fat, and similar to full-fat dairy, it should be consumed in limited quantities by gout sufferers. Excessive intake of high-fat foods, regardless of source, can be counterproductive for managing inflammation and weight related to gout.

Comparison Table: Milks for Gout


Milk Type	Fat Content	Purine Level	Uric Acid Effect	Gout Recommendation
Skim/Low-Fat Cow's Milk	Low	Low	Promotes excretion, lowers levels	Best Choice
Whole Cow's Milk	High	Low	Less beneficial, high fat	Limit/Avoid
Unsweetened Almond Milk	Varies (Low)	Low	Generally safe, low purine	Excellent Choice
Unsweetened Soy Milk	Varies (Moderate)	Moderate	Safe, may aid excretion	Excellent Choice
Lactose-Free Milk (Skim)	Low	Low	Promotes excretion, lowers levels	Best Choice
Coconut Milk	High	Low	High fat can increase inflammation	Limit/Avoid

Beyond Milk: A Holistic Dietary Approach

While selecting the right milk is a helpful strategy, it is part of a broader dietary plan. To effectively manage gout, consider these other actions:

Stay Hydrated: Drink plenty of water (8-16 cups daily) to help your kidneys flush out excess uric acid.
Include Vitamin C: Citrus fruits, like oranges, can help lower uric acid levels.
Eat Cherries: Cherries and cherry juice have anti-inflammatory properties and may help reduce uric acid.
Limit High-Purine Foods: Reduce intake of red meat, organ meats, and certain seafood (sardines, anchovies, scallops).
Limit Alcohol: Especially beer and spirits, which can increase uric acid and inhibit its excretion.
Avoid Fructose-Rich Drinks: Steer clear of sodas and juices sweetened with high-fructose corn syrup.

By combining smart choices about milk and other dietary habits, gout sufferers can take a proactive role in managing their condition. While diet is a powerful tool, it should always be used in conjunction with a doctor’s treatment plan, which may include medication.

Conclusion

For those seeking to understand what milk is best for gout sufferers, the evidence is clear: low-fat cow's milk and unsweetened plant-based alternatives like almond and soy milk are the safest and most beneficial choices. Their low purine content and, in the case of low-fat dairy, specific proteins that aid uric acid excretion make them ideal. Conversely, high-fat dairy and any milk sweetened with sugar should be limited or avoided due to their potential to worsen symptoms. A balanced diet focusing on these milk options, combined with hydration and the avoidance of other dietary triggers, can significantly help in managing gout and reducing the frequency of painful flare-ups. For the most personalized dietary advice, it is always recommended to consult a healthcare professional. Arthritis Foundation on Gout Diet

Frequently Asked Questions

Yes, full-fat dairy products like whole milk are not recommended for people with gout. They contain high levels of saturated fat, which can increase inflammation and weight gain, both of which are risk factors for worsening gout symptoms.

Yes, unsweetened almond milk is a safe and excellent choice for gout sufferers. Almonds are naturally low in purines, and the milk derived from them will not raise uric acid levels.

Contrary to older beliefs, modern studies indicate that soy milk does not increase the risk of gout. Some research even suggests it may help increase uric acid excretion, making it a safe alternative. It is best to choose unsweetened soy milk.

Low-fat milk helps with gout in two main ways. First, its proteins (casein and whey) are thought to promote the excretion of uric acid through the kidneys. Second, milk can have anti-inflammatory effects that may reduce the body's response to uric acid crystals.

For those with lactose intolerance, unsweetened almond milk, soy milk, or a low-fat lactose-free cow's milk are all good options. These alternatives provide the benefits of low purines without triggering digestive issues.

No, you do not need to avoid all dairy. In fact, low-fat and skim dairy products are recommended and can be beneficial for managing gout. The general recommendation is to avoid or limit high-fat dairy and opt for low-fat versions instead.

Yes, sweetened milks, including milkshakes and flavored milks, are detrimental for gout. They often contain high levels of fructose and added sugars, which can significantly increase uric acid production and trigger painful attacks.