Milk

Milk is one of the few beverages actively recommended for people with gout. Unlike sugary sodas or beer, milk is naturally low in purines and does not trigger uric acid spikes. In fact, the dairy proteins casein and lactalbumin have been shown to have a uricosuric effect — they help the kidneys excrete uric acid more efficiently, which can lower serum urate levels over time. Studies have associated regular consumption of low-fat dairy with a reduced risk of gout flares.

For best results, choose skim or 1% milk. These versions provide the same gout-friendly protein benefits without the saturated fat found in whole milk, which can contribute to weight gain and metabolic issues that complicate gout management. A typical serving of 200–250 ml (about one glass) is a reasonable daily amount. You can also incorporate milk into your diet through yogurt, which offers similar benefits.

People with lactose intolerance may experience digestive discomfort, and in that case lactose-free milk or plant-based alternatives may be considered — though note that their gout effects differ. Milk is a practical, hydrating choice that fits well into a balanced gout diet, and it pairs well with meals to help offset higher-purine foods like meat or seafood.