Researchers studied how a sustainable, plant-based eating pattern called the Planetary Health Diet affects high uric acid levels in the blood—a condition that can lead to gout and other health problems. Using data from thousands of Americans, they found that this diet does help reduce uric acid, but it works even better when you include more dairy products like milk and yogurt. The study suggests that adding dairy to a plant-based diet could be a practical way to help prevent and manage high uric acid levels while also being better for the environment.

The Quick Take

  • What they studied: Whether eating a plant-based diet focused on sustainability (the Planetary Health Diet) helps lower uric acid levels in the blood, and which foods in this diet are most helpful.
  • Who participated: Thousands of Americans from a national health survey, plus an additional group of people in a separate study to confirm the findings. The research looked at real-world eating patterns and health data.
  • Key finding: People who followed the Planetary Health Diet had lower uric acid levels. When researchers added more emphasis on dairy products, the protective effect became even stronger—meaning dairy appears to be the most important part of this diet for preventing high uric acid.
  • What it means for you: If you’re concerned about high uric acid or gout, eating more plant-based foods combined with dairy products like milk, yogurt, and cheese may help. However, this is one study, so talk to your doctor before making major diet changes, especially if you have gout or kidney problems.

The Research Details

This research used two main approaches. First, scientists analyzed health information from a large national survey of Americans (NHANES data) to see if people eating the Planetary Health Diet had lower uric acid levels. They used statistical methods to account for other factors that might affect uric acid, like age, weight, and other health conditions.

Second, they used artificial intelligence (machine learning) to figure out which foods in the diet were most important for lowering uric acid. This analysis showed that dairy products were the key ingredient. They then created an improved version of the diet that emphasized dairy more heavily and tested it in a separate group of people to make sure the results held up.

This two-step approach—first finding a pattern in large data, then confirming it in a new group—is a strong way to test whether a diet actually works.

Understanding which specific foods help with high uric acid is important because many people suffer from gout and related conditions. Rather than just telling people to eat healthier, this research identifies exactly which foods matter most. The study also shows that a diet can be good for both your health and the environment at the same time, which is increasingly important.

The study used real data from a nationally representative survey, meaning the results likely apply to many Americans. The researchers confirmed their findings in a separate group of people, which strengthens confidence in the results. However, the study shows associations (relationships) rather than proving cause-and-effect, and people’s diets were measured at one point in time rather than tracked over years. The study was published in a peer-reviewed journal, meaning other experts reviewed it before publication.

What the Results Show

The Planetary Health Diet—a plant-based eating pattern that emphasizes vegetables, fruits, whole grains, and legumes while limiting red meat—was associated with lower uric acid levels. People who followed this diet more closely had a lower risk of developing high uric acid.

However, when researchers looked at which foods in this diet mattered most, they discovered something interesting: dairy products were the star player. Milk, yogurt, and cheese appeared to be the most protective foods against high uric acid.

When the researchers created a modified version of the diet that gave more weight to dairy products (called the PHDI-Dairy index), the protective effect became much stronger. This improved diet worked better than the original Planetary Health Diet and also outperformed other popular healthy eating patterns that researchers tested.

The findings were confirmed in a second group of people, suggesting the results are reliable and not just a one-time finding.

The study compared the Planetary Health Diet to other well-known healthy eating patterns, including the Mediterranean diet and other plant-based approaches. While all of these diets showed some benefit for lowering uric acid, the Planetary Health Diet with added emphasis on dairy performed best. This suggests that the specific combination of plant-based foods plus dairy is particularly effective for this health concern.

Previous research has shown that certain diets help with uric acid levels, but this is one of the first studies to specifically examine the Planetary Health Diet in relation to high uric acid. The finding that dairy is especially protective aligns with some earlier research suggesting that dairy products may help lower uric acid, though this study provides stronger evidence by identifying dairy as the most important component.

This study shows that diet patterns are associated with uric acid levels, but it doesn’t prove that changing your diet will definitely lower your uric acid—only that people who eat this way tend to have lower levels. The study measured people’s diets at one point in time rather than following them over many years. Additionally, people reported what they ate, which can be less accurate than measuring actual food intake. The study was based on American dietary patterns, so results might differ in other countries with different food availability and eating habits.

The Bottom Line

If you have high uric acid levels or are at risk for gout, consider eating more plant-based foods (vegetables, fruits, whole grains, beans) while including dairy products like milk, yogurt, and cheese. This combination appears to offer the best protection based on current evidence. Start by gradually adding these foods to your diet rather than making drastic changes. Confidence level: Moderate—this is one solid study, but more research would strengthen these recommendations.

This research is most relevant for people with high uric acid levels, those with a family history of gout, or anyone interested in disease prevention through diet. It’s also valuable for people who want to eat in a way that’s healthy for both themselves and the environment. People with dairy allergies or lactose intolerance should consult their doctor about alternatives. Those taking medications for gout or with kidney disease should discuss dietary changes with their healthcare provider.

Changes in uric acid levels from diet typically take several weeks to a few months to become noticeable. You might see improvements in gout symptoms within 4-8 weeks of consistently following this eating pattern, though individual results vary. It’s important to be patient and consistent rather than expecting immediate results.

Want to Apply This Research?

  • Track daily servings of dairy products (milk, yogurt, cheese) and plant-based foods (vegetables, fruits, whole grains, legumes) separately. Aim for at least 2-3 servings of dairy and 5+ servings of plant-based foods daily. Monitor uric acid levels through periodic blood tests if available.
  • Start by adding one dairy product to each meal (yogurt at breakfast, cheese at lunch, milk with dinner) while increasing plant-based foods. Use the app to log these foods and set reminders for meals. Create a simple goal: “Eat the rainbow of vegetables while including dairy at each meal.”
  • Weekly check-ins on dairy and plant-based food intake consistency. Monthly tracking of any gout symptoms or uric acid-related discomfort. Quarterly blood tests to monitor actual uric acid levels if recommended by your doctor. Use the app’s trend feature to see if dietary consistency correlates with symptom improvement.

This research suggests an association between diet and uric acid levels but does not constitute medical advice. High uric acid and gout are serious conditions that require professional medical evaluation and treatment. Before making significant dietary changes, especially if you have gout, kidney disease, or take medications affecting uric acid, consult with your doctor or a registered dietitian. This study was observational and shows correlation, not definitive cause-and-effect. Individual results may vary based on genetics, medications, and other health factors.