A gut health supplement found in common vegetables may reduce knee arthritis pain in six weeks, study finds

From economictimes.indiatimes.com

Synopsis

New research suggests a daily gut health supplement may reduce knee arthritis pain. Inulin, a prebiotic fibre, significantly lowered pain and improved grip strength in participants. This dietary change also reduced pain sensitivity and increased a key gut hormone. The supplement proved easier for participants to adhere to compared to physiotherapy.

A daily gut health supplement may do more than improve digestion. New research suggests it could also help reduce knee arthritis pain, improve strength, and even change how the body processes pain. Researchers found that inulin, a naturally occurring prebiotic fibre found in foods such as “chicory root, Jerusalem artichokes and other vegetables,” significantly reduced pain and improved grip strength in people with knee osteoarthritis after just six weeks.

The findings suggest that targeting gut bacteria could become a valuable addition to existing arthritis treatments, though the researchers stress that larger studies are still needed before the supplement can be recommended routinely.

What did the study investigate?

The study, published in Nutrients, titled "Effect of Prebiotic Supplementation With and Without Physiotherapy on Pain and Pain Sensitivity in People with Knee Osteoarthritis," was conducted by researchers from the University of Nottingham and collaborators.

It examined whether improving gut health through a prebiotic supplement could reduce pain associated with knee osteoarthritis, either alone or alongside physiotherapy.

The researchers recruited 117 adults with symptomatic knee osteoarthritis and randomly assigned them to one of four groups:

• Inulin supplementation
  
• Physiotherapy-supported exercise
  
• A combination of inulin and physiotherapy
  
• Placebo
• 
  
• Participants followed their assigned treatment for six weeks, after which researchers assessed changes in pain, physical function, pain sensitivity, and biological markers linked to gut health and inflammation.

                                                                                                                         (Representative image)

• 
  
• The supplement reduced pain and improved strength

Compared with those receiving the placebo, participants taking inulin experienced:

• Reduced knee pain
  
• Improved grip strength
  
• Lower pain sensitivity
  
• Increased levels of GLP-1, a gut hormone linked to pain regulation and muscle function
  

Interestingly, while exercise also helped reduce knee pain, it did not improve grip strength or pain sensitivity to the same extent as the prebiotic supplement.

According to the researchers, the findings suggest that altering the gut microbiome may influence not only inflammation but also the nervous system's response to pain.

“This study raises the exciting possibility that a simple dietary change - adding a fibre supplement to your breakfast or yogurt - could meaningfully reduce pain and improve physical function." Afroditi Kouraki, lead author of the study said.

How can a gut supplement affect arthritis?

Unlike probiotics, which introduce beneficial bacteria into the digestive system, prebiotics serve as food for the beneficial bacteria already living in the gut. When gut microbes ferment inulin, they produce short-chain fatty acids, including butyrate, which are known to influence immune function, inflammation, and communication between the gut and the brain.

The researchers propose that these biological changes may partly explain why participants reported less pain and showed reduced pain sensitivity after supplementation. Higher GLP-1 levels were also associated with stronger grip strength, suggesting a possible connection between gut health, muscle function, and pain perception.

Participants found the supplement easier to stick with

The study also highlighted an important practical advantage. Only 3.6% of participants receiving the inulin supplement dropped out of the trial, compared with 21% of those assigned to physiotherapy-supported exercise.

Not a cure for arthritis

Despite the encouraging results, the authors caution against viewing inulin as a cure. The trial lasted only six weeks and involved a relatively small group of participants with knee osteoarthritis. The findings cannot yet be applied to other forms of arthritis, such as rheumatoid arthritis, and longer-term studies involving larger populations will be needed to confirm the benefits and determine the optimal dosage.

https://economictimes.indiatimes.com/us/news/a-gut-health-supplement-found-in-common-vegetables-may-reduce-knee-arthritis-pain-in-six-weeks-study-finds/articleshow/132656329.cms?from=mdr

What you should be doing to manage arthritis pain

From msn.com/en-us

Arthritis is a condition that affects the joints, causing pain, inflammation, and stiffness. Some people with arthritis have trouble moving their joints over time, long considered a classic symptom. However, various forms of arthritis behave differently in the body and can affect the type and severity of symptoms. In fact, the Arthritis Foundation states that there are more than 100 kinds of arthritis and related conditions.

Osteoarthritis and rheumatoid arthritis are the two primary types of this condition. Osteoarthritis breaks down the cartilage that cushions joints, while rheumatoid arthritis causes the immune system to damage the joints directly. Other kinds include gout, septic arthritis, and ankylosing spondylitis (via Mayo Clinic).

©Sasin Paraksa/Shutterstock

As for where it comes from, arthritis can stem from genetics, lifestyle, autoimmune diseases, infections, or exacerbated wear and tear on the joints (via Cleveland Clinic). Once it hits and starts damaging joints, arthritis can cause mild to severe pain that can be difficult to manage. Thankfully, making some lifestyle changes and understanding therapeutic strategies can lead to better pain management for this type of inflammation.

Fight inflammation through diet

A significant cause of the pain associated with arthritis is inflammation surrounding the joints. That pain often arrives as the immune system fights against whatever it deems to be an issue. In the case of arthritis, that's the joints.

Therefore, reducing the inflammation response in the body is a potentially good idea for people with arthritis. The Arthritis Foundation notes that the Mediterranean diet — one that's filled with whole foods and low in processed stuff and "bad" fats — is one of the best for combating arthritic pain. The diet incorporates fish, nuts, seeds, healthy oils, and plenty of fresh fruits and vegetables. These categories include several anti-inflammatory foods that help to keep that symptom at bay.

The Harvard T.H. Chan School of Public Health also explains the importance of an anti-inflammatory diet, especially in those with chronic inflammation. Rather than focus on calories and portions, an anti-inflammatory diet focuses only on the foods you eat and don't eat. Tea, coffee, herbs, whole grains, and monounsaturated fats get the green light, for instance. But those following this diet must typically stay away from sweetened drinks, fried foods, and processed meats. 

Take inflammation-reducing medication as needed

Not all pain from arthritis can be managed by a healthy diet alone, unfortunately. People with severe arthritis symptoms might still need to take pain-reducing medications to keep them moving and able to function daily.

Corticosteroids are one form of medication commonly prescribed for arthritis. They target pain by reducing inflammation and are generally available in cream, pill, or shot form. Some arthritis patients may respond better to nonsteroidal anti-inflammatory drugs (NSAIDs), which include many of the typical pain relief medications you'll find in the pharmacy. Ibuprofen, naproxen, and aspirin are forms of NSAIDs, for example. These also decrease inflammation and can work relatively quickly for those seeking immediate relief (via Verywell Health).

Some people with persistent or severe arthritis may need high doses of NSAIDs that can only be prescribed by a doctor to manage their pain. Your doctor can use different doses and medicating schedules to find one that works best for your symptoms and body (via Arthritis Foundation).

Supplements might help to reduce inflammation

                                         ©Iryna Pohrebna/Shutterstock

Medication may not work well for everyone, and indeed some people may wish to try more natural routes before going with prescription medications. As such, a number of supplements have been shown to reduce arthritic symptoms, including pain, by reducing inflammation and even potentially by building cartilage. They could be worth a try, though it's always a good idea to talk to your doctor first before starting a supplement regimen.

The Arthritis Foundation lists vitamins A, C, E, D, and K as vital nutrients which also contain antioxidants and may aid in reducing arthritis symptoms, although researchers are still studying their efficacy related to arthritis. However, we do know that vitamins D and K both strengthen bones, while vitamin K is necessary for cartilage health. Glucosamine and chondroitin also have some mixed results in studies, but researchers have shown that joint cartilage contains these compounds. Some evidence has shown that these two could improve arthritis pain, especially when combined with NSAID treatment.

EPA and DHA, two omega-3 fatty acids found in fish and fish oil supplements, also have anti-inflammatory properties. An article published in the journal Atherosclerosis outlined the results of a study where participants with chronic inflammation used EPA and DHA supplements for 10 weeks. Researchers found that both fatty acids appeared to reduce inflammation, with DHA leading to slightly better results.

Pay attention to the numbers on the scale

Extra body weight, naturally enough, puts extra strain on joints. Pain management specialist and doctor Robert Bolash tells Cleveland Clinic, "Joints in your body's lower half — particularly your knees and hips — bear most of your weight. That's why years of carrying around excess weight contribute to achy, swollen, stiff joints." Bolash recommends using low-impact exercises, like swimming or water aerobics, to shed pounds without causing more pain and discomfort to joints in the process. Rheumatologist Elaine Husni also explains that losing a mere 10 pounds can sometimes be all it takes to improve knee pain related to osteoarthritis.

Not only can losing weight improve pain associated with arthritis, but it could actually improve joint function altogether. Richard F. Loeser, Jr., a rheumatologist and research leader, tells Everyday Health that a study he conducted showed that knee joint pressure improved over time with routine exercise and diet changes. Additionally, participants had decreased inflammation after losing weight, which is even more good news for the joints.

Get better sleep

It's no secret that getting plenty of shut-eye does a body good. Quality sleep can lower your risk of heart attacks, improve your mood, and keep many more of your body systems on track. Having good sleep hygiene that helps you get a full night of rest could also improve your arthritis pain. According to the Arthritis Foundation, pain from arthritis can certainly keep you up at night. However, it appears that not getting enough sleep can also trigger inflammation and pain, resulting in a cycle of sleeplessness and health consequences that's admittedly tough to break. Director of the Alabama Research Institute on Aging Patricia Parmelee explains that failing to catch enough sleep can contribute to increased pain the next day, while chronic sleeplessness may even progress one's arthritis further over time.

So, what to do if you're stuck in just such a cycle? According to Medical News Today, people with arthritis should prioritize their sleep by getting into a routine. Exercising during the day, avoiding naps, and sticking with the same bedtimes and wake-up times can be helpful. Managing stress and eating healthy, wholesome meals can also contribute to better sleep patterns and, therefore, decreased arthritis symptoms.

Keep your body active

                                                       ©Rido/Shutterstock

Add one more fact to the many reasons why exercise is essential: Apparently, people with arthritis may experience decreased pain when they participate in routine exercise. The CDC states that physical activity is necessary for healthy joint function and reduced symptoms, including pain and mood. The most important thing to remember is to find exercise routines that are low-impact for your joints. The CDC also recommends starting slow with any exercise and modifying exercises as needed to keep your body comfortable.

What are the best exercises for people with arthritis? According to Medical News Today, simple stretching tops the list. Yoga is just one example of a type of exercise that incorporates stretching and flexibility, helping you increase your body's range of motion. Other activities like walking, water aerobics, and cycling can also be excellent ways to drop pounds, stay active, and improve pain while giving aching joints a break.

That said, you might still experience some pain in your affected joints after exercising. In that case, Mayo Clinic suggests using a cold compress for 20 minutes to reduce swelling or applying heat for 20 minutes to relax the muscles around your joints.

Get injections for joint pain

                                                   ©Anut21ng Stock/Shutterstock

Injections may be a good alternative for people who don't want to take pills to manage their arthritis pain. Steroid injections are among the most common for people with arthritis, particularly those with rheumatoid arthritis and other inflammatory types of this condition. Like pain medications, steroid injections are available in a few forms, including hydrocortisone and triamcinolone. Based on the pain's location, the administrating physician will deliver the shot in a nearby muscle, soft tissue surrounding the joint, or even the joint itself. These shots can provide pain relief for several weeks (per Versus Arthritis).

Viscosupplementation, or a series of hyaluronic acid injections, is another type of pain management that may be appropriate for people with arthritis. This one works especially for osteoarthritis, which causes the breakdown of cartilage in and around a joint. Hyaluronic acid may replace the cartilage in arthritic joints, leading to better pain management. Some viscosupplementation injections may last as long as six months, but you may need to be patient. It could take a couple of weeks before you notice a difference (via John Hopkins Medicine).

Quit smoking as soon as possible

Ditching your smoking habit can change your body in several positive ways, from improving your cardiovascular function to boosting your immune system. What's more, people who live with arthritis might find a light at the end of the tunnel regarding pain management when they put out their last cigarette. Several studies show the relationship between arthritis development and smoking, particularly in cases of rheumatoid arthritis. One published in Clinical Laboratory found that toxic ingredients in cigarettes, like lead and cadmium, were more concentrated in rheumatoid arthritis patients who smoked. Another scientific review from the journal Cells noted that smoking-related periodontitis, also known as gum disease, can also be a risk factor for developing rheumatoid arthritis.

According to medical doctor April Chang-Miller in a Mayo Clinic question-answer post, people who have smoked for 20 years or longer have the greatest risk of developing rheumatoid arthritis. Additionally, smoking may decrease the efficacy of medications used to treat and manage arthritis, which could prevent your pain from subsiding with drugs like it usually would.

Try acupuncture

©Imagen Punto De Luzi/Shutterstock

Acupuncture is a traditional therapy based in Chinese culture that focuses on pain management and healing. Although it doesn't use the principles of Western medicine that may be more familiar to some patients, there is evidence that shows it could work for arthritis pain management.

A scientific review published in Complementary and Alternative Therapies for Inflammatory Diseases explored the potential outcomes of acupuncture on arthritic pain. The studies included in the review ranged from 1974 to 2018 and included single-case studies, randomized control trials, and clinical trials conducted on rheumatoid arthritis patients. Study researchers offered several hypotheses for their subjects' improved pain, including anti-inflammatory effects, antioxidative effects, and immunity-regulating effects associated with acupuncture.

Another controlled trial discovered that arthritis patients who received acupuncture treatment saw more improvements in their self-reported measures of pain (and depression associated with their pain) than patients receiving counselling alone or Western-style arthritis treatments. "There's a lot of research that says when we put an acupuncture needle into the body, a number of physiological mechanisms occurs," explains professor of family and community medicine Brian Berman to the Arthritis Foundation. According to Berman, acupuncture releases pain-relieving endorphins and produces cortisol that controls inflammation, which could then lead to positive results for people with arthritis.

Use hot and cold therapeutics

When joints are really acting up and need quick relief, applying a hot or cold compress can sometimes do the trick, even if the effects are temporary. Arthritis-health notes that cold decreases inflammation by compressing blood vessels and slowing down the movement of fluid that leads to joint inflammation. However, people who use this method should be careful to limit cold therapies to no more than 20 minutes at a time. They should also use a barrier between the skin and the compress to limit skin damage. 

According to Arthritis Foundation, heat makes blood vessels enlarge, allowing oxygen and blood to come to the aid of an injured area of the body, such as painful joints and muscles. Using a warm compress, taking a warm shower, or soaking in a heated bathtub could therefore decrease pain.

So, which method is better for arthritis? Rheumatologist Chad Deal tells Cleveland Clinic that it really depends on the person. Although osteoarthritis typically does better with heat, some people still prefer the relief that cold therapies give them. Therefore, use what works best for you. The most important thing to remember is to stay active through exercise, too. Use hot and cold therapies to loosen up muscles before exercising and soothe pain after exercising.

Add turmeric to your diet

Researchers have long studied the positive effects of turmeric, a spice that's commonly used in Indian cuisine to flavour various dishes, on the body. Several potential health benefits have been discovered in the process, including aiding digestion, controlling allergies, and improving symptoms of liver disease (via National Center for Complementary and Integrative Health).

It could also help people with arthritis manage their pain, especially those with osteoarthritis. According to Mayo Clinic registered dietician nutritionist Katherine Zeratsky, an active ingredient in turmeric known as curcumin is what does the trick. Curcumin is naturally anti-inflammatory, so it could loosen up the joints and relieve some pain.

A 2019 study also comes to a similar conclusion. More than 130 people with knee osteoarthritis participated in the study, taking either curcumin or an NSAID daily. While both led to improvement of pain, participants had fewer side effects when taking curcumin. Also of note is that people taking curcumin averaged a bodyweight loss of 2%, which could further assist in pain management.

Treat yourself to a massage

©Dragana Gordic/Shutterstock

According to the Arthritis Foundation, plenty of research shows that massage could be a valuable part of a pain management regimen for arthritis. Plus, it doubles as self-care, making it even more beneficial from a mental health standpoint. Numerous studies and scientific reviews conducted within the past decade have found positive effects of massage on knee osteoarthritis and hand arthritis for relieving pain and improving mobility. Experts tell Arthritis Foundation that, although research results are clear, exactly how massage helps in this situation remains a mystery. However, it's possible that massage results in a better night of sleep or can alter hormone production, both of which could lead to reduced arthritis symptoms.

The efficacy of massage is still up for debate in the medical world, though, at least until more conclusive research comes about. Still, some experts agree that there's a place for it in the arthritis world. Exercise physiologist Kindle Fisher tells Healthline, "Massage can be beneficial for temporary relief for patients with [rheumatoid arthritis]. A benefit to massage for arthritis patients is that it increases blood flow to certain areas of pain, which helps promote healing and gives a temporary relief." However, Fisher also explains that deep tissue massage isn't the best idea, as the heavier pressure of this technique could actually cause more pain.

As a last resort, consider surgery

While many forms of arthritis treatments and pain management methods exist, the truth is that they don't always work for each and every person. At some point, arthritis pain may stop responding well to other techniques, making surgery something to consider. You and your doctor should decide together when surgery is the right option for you.

Fortunately, several surgery options exist, with some being less invasive than others. Arthroscopy is one of the least invasive surgeries of all, requiring only small incisions and compact tools to reach damaged tissues, cartilage, or ligaments. Other surgeries that can help people with arthritis still manage to avoid total joint replacements, like osteotomies, synovectomies, and arthrodesis (per Arthritis Foundation).

People with advanced stages of arthritis and severe pain or lack of mobility may require a joint replacement. According to the American College of Rheumatology, more than one million knee and hip replacements happen every year. However, this surgery is typically used as a last resort when other non-surgical methods haven't helped a patient.

Keep in touch with your doctor

                                                    ©Chinnapong/Shutterstock

Ultimately, it's important to keep up with your medical appointments. Visiting your doctor regularly can help them more efficiently monitor your arthritis and manage your pain. Your primary care physician should be your main point of contact for regular appointments, but they may refer you to a specialist for more in-depth help. Orthopaedists can keep an eye on your musculoskeletal system and may provide injections in arthritic joints to manage pain. Rheumatoid arthritis patients may see a rheumatologist who can help them to manage the inflammation and immune response surrounding their particular arthritis symptoms (via Cleveland Clinic).

Your medical team will determine how often you should visit for consistent care. However, there may be times when you need to schedule an appointment due to changes in or worsening symptoms. WebMD suggests monitoring your symptoms closely and calling your doctor or specialist when something doesn't feel right. For instance, pain that doesn't go away after resting, sustained or increasing pain after a treatment, or red or hot joints could warrant a call to the doctor.

https://www.msn.com/en-us/health/other/what-you-should-be-doing-to-manage-arthritis-pain/ss-AA26ouud#image=1

The Surprising Supplement That Could Help with Your Arthritis Pain, According to a New Study

From eatingwell.com

KEY POINTS

• Osteoarthritis (OA) is a common condition, affecting 32.5 million U.S. adults.
• Exercise and inulin, a prebiotic fiber, may help reduce knee OA pain.
• Exercise also helped improve function for those with knee OA.

Osteoarthritis (OA) is the most common type of arthritis, affecting 32.5 million U.S. adults. It’s estimated that 242 million people worldwide have symptomatic (i.e. with pain) and activity-limiting OA of the knee and/or hip. This all adds up to substantial costs in missed work days and medical expenses—a total of about $136 billion per year. Not only that, but people with debilitating OA may have a 55% increased risk of early death due to reduced levels of physical activity, comorbidities and adverse effects of medications.

Researchers are continually on the hunt for interventions for OA. Joint replacement is a common one, but before you reach that option, there are other things you can do to help reduce the pain and improve function.

Researchers from the University of Nottingham in the UK performed a study to see if supplementing with inulin, a prebiotic fibre found in plants, might have any effect on OA knee pain and function. They chose inulin because previous studies suggested that a healthy gut microbiome might improve pain and pain perception. Prebiotics feed the beneficial gut bacteria (probiotics), creating a healthy, lush microbiome. This study was published in Nutrients. Let’s break down what they found.

                                                             Credit:  Design elements: Getty Images. EatingWell design

How Was This Study Conducted?

Researchers recruited people from two avenues: databases that people with chronic pain had registered for and agreed to be contacted by researchers for possible study inclusion, and people who responded to ads on social media. After screening candidates, researchers included a total of 136 participants with knee OA at baseline. Most of the participants were female, and the participants had an average age of 68. Out of the 136 participants at the start of the study, 117 completed the six-week study to the end.

Participants were assigned to one of four groups: inulin-only, physical activity-only, a combination of physical activity and inulin and a placebo group. The placebo group took a maltodextrin powder supplement and continued with life as usual. The inulin and maltodextrin groups did not know which supplement they were taking.

The inulin groups were instructed to take 20 grams of supplement per day, mixing it with yogurt, smoothies, breakfast cereal or a drink of choice. This dose was chosen because previous studies have shown a correlation with this amount and an improvement in the gut microbiome. Because maltodextrin is a highly-processed carbohydrate that acts like sugar in the body, that group was instructed to take 10 grams per day to avoid a blood sugar spike, and also mix it into the same foods and beverages as the inulin group.

The physical activity groups were introduced to an online platform that includes personalized exercise programs with education on OA; participants had a “kick-off” call with a physical therapist, and were expected to participate daily. The included exercises focused on strengthening the muscles in the hips and knees, and improving balance.

At baseline and after six weeks of intervention, participants underwent several assessments so that results from baseline could be compared to results after the intervention period. The physical exams were performed three times, and the average of all three was recorded. These assessments included assessing pain level, pain sensitivity (testing a participants’ pain perception of the same stimulus), lower-body function, grip test, Knee Injury and Osteoarthritis Outcome Score (KOOS) and short-chain fatty acid (SCFA) measurements.

What Did This Study Find?

At the end of six weeks, researchers found:

• The inulin-only, physical activity-only and combination groups (inulin plus physical activity) each had moderate to large effects in reducing pain compared to the placebo group.
• The physical activity groups showed improvement in pain, as well as in walking and squatting abilities.
• The inulin supplementation was associated with moderate improvements in pain and pain sensitivity.

Researchers did not find a correlation between short-chain fatty acid blood levels and pain or function. (When your gut bacteria ferment inulin, short-chain fatty acids are formed as a by-product.) However, the researchers did find an incidental link with inulin supplementation and glucagon-like peptide 1s (GLP-1s) in the blood, which in turn, was linked with improvements in grip strength and KOOS function.

It’s important to note that these GLP-1s are not the medications prescribed for weight loss. GLP-1s are naturally produced in our bodies when we eat, as they can help regulate blood sugar. These are the hormones the researchers were measuring. Because this was an incidental finding and not a part of the original study design, researchers did not investigate this aspect any further and will save it for a future study.

As with any study, there are limitations that may affect the study’s findings. There was a high drop-out rate in the exercise groups (21%) compared to the other two groups (4%), which could reduce the strength of the findings. However, researchers point out that previous studies suggest similar findings, so they feel their results are still applicable. Due to the dropout rate, some of the findings were what researchers called underpowered. For this reason, they were unable to say whether the combination of inulin and exercise had a greater impact compared to each of the interventions on their own. Lastly, while participants were “blinded” as to which supplement they were receiving, those in the exercise groups could not be blinded. This introduces a possibility of bias and “expectancy effects.” In other words, because exercise is a common therapy for OA, they might expect the exercise to help them, which could psychologically skew their perception of the pain.

How Does This Apply to Real Life?

Exercise for osteoarthritis is a first-line option for pain relief and functional improvement. But despite its benefits, many people don’t stick with an exercise program, as shown in this study. These researchers note that a simple nutritional tweak—supplementing with inulin—may be a more viable option for many, and one that they’ll adhere to.

To reach the 20 grams of inulin that participants consumed in this study, supplementation would certainly help. But if you’d just like to add some more inulin to your diet, you’ll find this prebiotic naturally occurring in sunchokes (Jerusalem artichokes) and chicory root. It’s also added to prebiotic sodas and some cereals, snack bars and yogurts. And while inulin has many benefits, starting in the gut, it’s not for everyone.

Besides being a soluble fibre, inulin is also a fructan, a type of FODMAP. If you have IBS, fructans might be a trigger for your symptoms. And even if you don’t, it can still cause a lot of gas and bloating, especially if you don’t ease into your intake of it.

The good news is, inulin isn’t the only nutritional option for alleviating OA symptoms. There is evidence that prebiotics, probiotics and collagen supplementation may help improve OA symptoms by reducing inflammation.

Sun N, Zhao Y, Zhang A, et al. Gut microbiota and osteoarthritis: epidemiology, mechanistic analysis, and new horizons for pharmacological interventions. Frontiers in Cellular and Infection Microbiology. 2025;15:1605860. doi:10.3389/fcimb.2025.1605860

Following a Mediterranean diet or a plant-based eating pattern has also been linked with reduced OA pain, increased physical function and positive biomarker changes, including lower inflammation, as have curcumin, polyphenols and omega-3s.

Our Expert Take

This study suggests that supplementing with inulin may help reduce osteoarthritis pain. Physical activity resulted in similar benefits, both alone and in combination with inulin. If your gut does not handle inulin well, find fibre types that do work for you and include probiotics from fermented foods, like yogurt, kefir and sauerkraut, to help boost your microbiome’s health. Following an anti-inflammatory eating pattern like the Mediterranean diet can help you eat a wide variety of foods loaded with prebiotic fibre, probiotics, omega-3s and polyphenols, which may help calm inflammation and support your joint health.

https://www.eatingwell.com/supplement-osteoarthritis-pain-study-11935534