According to research published in the American Journal of Clinical Nutrition, low-fat dairy products, especially yogurt, can significantly reduce uric acid levels in the blood and the risk of arthritis attacks due to gout. Nutrients such as probiotics, calcium, casein protein and biological peptides have the ability to promote the excretion of uric acid through urine.
Including low-fat yogurt in your daily diet helps reduce uric acid levels, while improving systemic inflammation in people with gout, says Dr Hyon K. Choi, a metabolic disease expert at Harvard University (USA).
Experts recommend that the best time to eat yogurt to help control uric acid is 1-2 hours after lunch, that is, in the early afternoon. At that time, the digestive system has functioned stably, the absorption of nutrients is more efficient, and at the same time, limit the situation of increased stomach acid if eaten on an empty stomach.
In addition, eating yogurt in the early afternoon also supports the excretion of uric acid through the kidneys because this is the time when blood flow and filtering function of the kidneys are highly efficient during the day.
Avoid eating yogurt late at night or on an empty stomach, as this can cause a cold stomach, affect probiotics and disrupt absorption. In particular, people with gout should avoid sugary yogurt or mix it with dried fruit, honey - foods high in fructose, which can increase uric acid.
People at risk or controlling uric acid should prioritize sugar-free, low-fat Greek yogurt, with a daily intake of about 150g. You can mix yogurt with chia seeds, unsweetened oats or nuts such as almonds to increase metabolic benefits.
Dr. Choi notes: Maintaining yogurt in your diet, combined with reducing animal depression, drinking enough water and exercising regularly will be an effective strategy in preventing gout recurrence.
