Research published in a new edition of the Annals of Rheumatic Disease showed that individuals who ate high fiber diets were 30-60% less likely to have knee osteoarthritis than their low-fiber diet counterparts. (1)
Knee osteoarthritis is an extremely common condition that plagues much of the aging population. The news that simply adding fiber to your diet could prevent the pain and inflammation associated with this condition is somewhat of an unexpected link. Researchers drew from two very large, long-term observational studies to find the correlation.
Exactly how fiber prevents degenerative joint conditions is unclear. But it could have something to do with eating more whole food plants, which are naturally high in fiber and offer a plethora of nutrients that reduce inflammation and other health benefits.
“Increasing dietary fiber is one of the most economical ways to reduce the pain of knee osteoarthritis,” said the lead author, Zhaoli Dai, a postdoctoral fellow at Boston University. “And there are a lot of other benefits as well — reduced weight, reduced cardiovascular risk, reduced diabetes risk.” (2)
Currently dietary recommendations encourage 25-30 grams of fiber per day.
See also: anti inflammatory foods