Is Cheese Bad for Gout? Everything You Need To Know

Cheese often lands on the "avoid" list for gout, but it may not belong there. Is cheese bad for gout? Cheese is one of the lowest-purine protein foods you can eat, and large studies link dairy to a lower risk of gout.

The type of cheese and the portion size still matter. Low-fat dairy has the strongest evidence, while rich, full-fat cheeses pack calories that can add up. With smart picks and sensible portions, cheese can fit into a gout-friendly diet.

Research suggests cheese and other dairy foods are more likely to lower gout risk than raise it. The best data come from a long-term study of U.S. men, and the benefit seems tied mostly to low-fat dairy. Here's what that research found and why it may work.

A study in The New England Journal of Medicine followed 47,150 men for 12 years. Men who ate the most dairy had a 44% lower risk of gout than men who ate the least. In the same study, eating the most meat raised gout risk by 41%, and eating the most seafood raised it by 51%.

This was an observational study, so it shows a link rather than proof. It also included only men. Even so, the American College of Rheumatology's 2012 gout guidelines encouraged low-fat dairy as part of a gout diet.

Two proteins in milk, casein and lactalbumin, appear to help the kidneys pass more uric acid in urine. Earlier research also found that a dairy-free diet could raise uric acid in the blood. You can read more about whether milk is bad for gout.

Low-fat dairy carried most of the benefit, with a 42% lower gout risk at the highest intake. Full-fat dairy showed no link either way. That means full-fat cheese isn't harmful based on this data, but it doesn't offer the same edge, and it brings more calories and saturated fat.

Most cheeses contain well under 50 milligrams (mg) of purines per 100 grams, which places them firmly in the low-purine group. Organ meats and sardines, by comparison, can top 400 mg per 100 grams. For context, Japan's gout guidelines limit purines to about 400 mg a day, and here's more on how many purines per day are right for gout.

Fresh cheeses like cottage cheese, ricotta, and mozzarella sit at the very low end. Aged cheeses like cheddar and Parmesan may have slightly more, but they still count as low-purine. With aged cheese, salt and calories are the bigger concerns.

The best cheese for gout is low-fat or part-skim, since low-fat dairy has the strongest link to lower gout risk. Full-fat and aged cheeses can still fit in smaller amounts. For every type, portion size and salt matter.

These cheeses offer dairy protein with less fat:

• Low-fat cottage cheese. It's high in protein and very low in purines.

• Part-skim ricotta. It works in pasta dishes, on toast, or with fruit.

• Part-skim mozzarella. It melts well on pizza and in baked dishes.

• Reduced-fat Swiss. It's mild and often lower in sodium than many hard cheeses.

Cheddar, Parmesan, brie, and blue cheese are still low in purines, so they don't need to be off-limits. Stick to about 1 to 1.5 ounces at a time. Strong-flavored cheeses like Parmesan and blue cheese give a lot of taste in a small amount.

An ounce of cheddar has about 115 calories, and those calories add up quickly. Extra body weight raises uric acid, so portions matter more than purines with cheese.

Salty cheeses like feta, halloumi, and processed slices can push up blood pressure, which is common in people with gout. Choose lower-sodium options when you can.

Plant milks are low in purines, but they don't have the same research behind them as dairy does for gout. Most also lack the dairy proteins that seem to help the kidneys clear uric acid. Here's how common options compare:

• Almond, oat, and rice milk: These are low in purines but also low in protein. They're fine choices if you avoid dairy, but they don't replace its gout benefits.

• Soy milk: Soy foods are considered low in purines, and soy milk offers more protein than most plant milks.

• Coconut milk: It's very high in saturated fat, so it's a poor everyday swap.

If lactose is the problem, you may not need to give up dairy. Lactose-free milk works well, and hard, aged cheeses naturally contain very little lactose. Yogurt is another easy option.

Cheese is one small piece of a gout-friendly diet. These habits carry more weight:

• Limit meat and seafood. Meat and seafood raised gout risk in the same study that linked dairy to lower risk, so go easy on red meat, organ meats, and shellfish.

• Don't fear vegetables. Purine-rich vegetables like spinach, peas, and mushrooms weren't tied to higher gout risk.

• Cut back on beer, liquor, and sugary drinks. All three can raise uric acid.

• Drink water through the day. Steady fluids help the kidneys flush uric acid.

• Aim for a steady, healthy weight. Slow, steady loss works better than crash diets, which can trigger flares.

• Take gout medicine as prescribed. Diet supports treatment but doesn't replace it.

See a doctor if a joint suddenly turns painful, red, and swollen, especially in the big toe, ankle, or knee. A doctor can confirm gout, check your uric acid level, and decide whether you need medicine. Get same-day care if a hot, swollen joint comes with a fever, since that can signal an infection.

If you already have gout, ask about working with a registered dietitian. A dietitian can build an eating plan around your favorite foods, your medicines, and other conditions like kidney disease or diabetes.

Cheese is low in purines, and large studies link dairy, especially low-fat dairy, to a lower risk of gout. Choose part-skim and low-fat cheeses most often, enjoy aged and full-fat cheeses in small portions, and keep an eye on salt and calories.

For extra daily support, Alerna Kidney Health Uric Acid Support blends tart cherry, quercetin, celery seed extract, and turmeric to help maintain uric acid levels already within the normal range.* Ask your doctor before starting it, especially if you take gout medicine. Build your plate around smart dairy choices, and let cheese be a pleasure instead of a worry.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

1. Choi, H. K., Atkinson, K., Karlson, E. W., Willett, W., & Curhan, G. (2004). Purine-rich foods, dairy and protein intake, and the risk of gout in men. The New England journal of medicine, 350(11), 1093–1103. https://doi.org/10.1056/NEJMoa035700

2. Kaneko, K., Tsuruga, K., Takayanagi, F., Fukuuchi, T., Yamaoka, N., Seki, R., & Fujimori, S. (2024). Daily Amount of Purine in Commonly Recommended Well-Balanced Diets in Japan and Overseas. Nutrients, 16(23), Article 4066. https://doi.org/10.3390/nu16234066

3. Khanna, D., Fitzgerald, J. D., Khanna, P. P., Bae, S., Singh, M. K., Neogi, T., Pillinger, M. H., Merill, J., Lee, S., Prakash, S., Kaldas, M., Gogia, M., Perez-Ruiz, F., Taylor, W., Lioté, F., Choi, H., Singh, J. A., Dalbeth, N., Kaplan, S., Niyyar, V., … American College of Rheumatology (2012). 2012 American College of Rheumatology guidelines for management of gout. Part 1: systematic nonpharmacologic and pharmacologic therapeutic approaches to hyperuricemia. Arthritis care & research, 64(10), 1431–1446. https://doi.org/10.1002/acr.21772