We are told to eat a high-fiber diet as a means to prevent and relieve constipation and promote a healthy heart. But can a high-fiber diet relieve joint pain too?
Many Americans suffer from rheumatoid arthritis, an auto-immune disease that attacks the joints. Symptoms of rheumatoid arthritis include joint pain, swelling, inflammation, immobility, and stiffness.
The Arthritis Foundation says eating a high-fiber diet of fruits, vegetables, beans, nuts, and whole grains provides a boost of vitamins, minerals, protein, and healthy nutrients that can lower markers of inflammation related to arthritis.
Fiber-rich foods have been known to reduce c-reactive proteins (CRP) in the blood, which are markers of rheumatoid arthritis.
The Arthritis Foundation suggests that fiber foods help feed healthy bacteria in the gut, and these bacteria release substances aimed to reduce inflammation. Inflammation is the main trigger for symptoms of rheumatoid arthritis. A 2009 review published in the European Journal of Clinical Nutrition, reported 25 to 54 percent lower CRP levels in people who not only ate a high-fiber diet but who also lost weight and ate more healthy monounsaturated and polyunsaturated fats.
To start obtaining relief from your rheumatoid arthritis symptoms, here are the best foods with the highest fiber content.
- Split peas
- Black beans
- Lima beans
- Brussels sprouts
- Bran flakes
- Whole wheat pasta
- Pearled Barley
Incorporating more of these foods into your daily diet can help you experience reduced symptoms of rheumatoid arthritis. But make sure you are staying well hydrated, as consuming too much fiber without enough water can lead to constipation.
This article was originally published on Bel Marra Health