Osteoarthritis affects around 10 million French people today. In 40% of cases, it is knee osteoarthritis: premature wear of the knee joint is 3 times more frequent than osteoarthritis of the hip. This disease appears around the age of 40 and becomes more and more frequent from the age of 65.
According to two new studies from the United States, a diet high in fiber may significantly reduce pain associated with osteoarthritis of the knee. To reach this conclusion, two observations were made: the first between 2004 and 2006 on 5,000 American volunteers (men and women aged 61 on average), the second between 1974 and 2006 on 1,200 American volunteers (average age of participants in 2003: 54 years).
At least 15 grams of fiber per day
Results ? Researchers found that people who regularly consumed dietary fiber (at least 15 grams per day) suffered less from osteoarthritis of the knee than others. Thus, in the first observation, a high fiber diet reduced pain by about 30%, and this statistic increased to -61% in the second observation, carried out over a much longer period.
In particular, American researchers recommend an increased consumption of whole grains: these insoluble fibers (as opposed to soluble fibers, which are found more in algae, fruits and vegetables) boost intestinal transit, fight against constipation , promote the good health of the intestinal microbiota and the evacuation of heavy metals.
A little precaution, though: a diet high in insoluble fiber requires sufficient hydration – water, of course. In addition, if you suffer from a mineral deficiency (magnesium, calcium, phosphorus …) know that fibers interfere with their absorption. Good to know !
To read :
Osteoarthritis of the knee: reduce pain thanks to the Internet
Osteoarthritis of the knee: 4 joint exercises to regain mobility
Aquagym, the ideal sport against osteoarthritis of the knee