The prevalence of osteoarthritis (OA) increases not only because of longer life expectancy but also because of the modern lifestyle, in particular physical inactivity and diets low in fiber and rich in sugar and saturated fats, which promote chronic low-grade inflammation and obesity.

Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those that the Mediterranean diet includes, can help people living with osteoarthritis to maintain a healthy weight. This will help to ease symptoms such as pain and swelling.

The disease-fighting power of the Mediterranean diet stems from its ability to regulate inflammation by focusing on anti-inflammatory foods (berries, fish, olive oil) and excluding or limiting pro-inflammatory ones (red meat, sugar and most dairy). Studies confirm that eating foods commonly part of the Mediterranean diet can do the following:

• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Help arthritis by curbing inflammation
• Benefit your joints as well as your heart
• Lead to weight loss, which can lessen joint pain

Three key points help explain how diet and arthritis pain are related:

1. Diet influences the gut microbiome. The gut microbiome refers to the trillions of bacteria and other microbiota that naturally live along the digestive tract. A gut microbiome’s diversity and balance of species are influenced by diet.

2. The gut microbiome affects overall health. An imbalance in the gut microbiome is associated with chronic inflammatory disease, such as arthritis.

3. The best way to maintain a healthy gut microbiome is to maintain a healthy diet.

Research suggests that arthritis inflammation and pain are connected to problems in the gut microbiome. People can cultivate healthier gut microbiomes through their diets by eating a healthy, whole foods diet and avoiding foods that trigger inflammation.

Evidence suggests that the best diet to reduce arthritis pain is:

• Low glycemic
• High in fiber
• High in polyphenols (found in vegetables, fruits, spices, teas, and coffees)
• High in healthy fats
• Low in sugar

Check out this super healthy and delicious Mediterranean Chickpea Quinoa Bowl from EatingWell.com to try out as part of your anti-inflammatory diet. FitMethod exchanges for this recipe: 2C 0.5P 2F