According to recent research, increasing fiber intake can help reduce pain from osteoarthritis. This study found that eating more fiber can help prevent rheumatoid arthritis and also build stronger bones. This effect occurs because of how nutritional fiber functions in the gut. It helps to change the composition of your gut flora and helps boost your body’s production of short chain fatty acids. The fatty acids help strengthen and protect your bones from degenerative factors. These fatty acids – butyrate and propionate – are commonly found in joint fluids and help to boost bone health.These fatty acids also help reduce your risk of osteoarthritis, which is caused by a reduction in cartilage found between joints and can lead to pain and reduced functionality.
Your gut flora also helps break down the fiber into different components which can be absorbed by your body , providing various other benefits for your health.
By improving your gut flora, fiber diets aid in the stimulation of your immune system towards the prevention of autoimmune diseases like rheumatoid arthritis that can negatively affect your bone health, cause osteoporosis and result in knee pain. These gut bacteria also have an anti-inflammatory effect on your body and help to reduce joint swelling, which may be the cause of your joint pain. Inflammation in the body, if not handled ,can have serious effects on your bone health and even increase your risk of suffering from bone fractures.
Researchers conducting a study on the effects of fiber, found that people who ate the most fiber reported feeling about 60 percent less pain than people who did not increase their fiber intake. The research also discovered that people who consumed more fiber were also less likely to experience a worsening of their knee pain.
There is a significant connection between obesity, inflammation and a person’s risk of experiencing knee pain. A possible reason for fiber causing the improvement in knee pain is that consuming more fiber increases a person’s satiety levels, resulting in them eating less food. This, in turn, lowers their total intake of calories and total weight. This is especially important as obese people are more likely to suffer from knee pain, so losing weight may possibly help lessen their risk significantly.The effects of increasing fiber consumption differ between men and women. Males who consume more fiber experience less bone loss compared to males who consume less. However, there was no significant connection between fiber intake and bone loss in women.
Dietary fiber is available in two forms – soluble fiber and insoluble fiber. Soluble fiber dissolves in water into a gel-like material while insoluble fiber helps promote the movement of material through your digestive system. Dietary fiber is mostly found in fruits, whole grains, vegetables and legumes and has several benefits for your health such as improving digestion, lowering your risk of chronic diseases, and increasing satiety and helping you eat less.