WANT to protect your joints from the ravages of osteoarthritis? Then eat plenty of fibre, say scientists.
Good sources of fibre include nuts, legumes, fruit, whole grains, and non-starchy vegetables; and previous studies have shown that a diet rich in fibre has various health benefits, from lowering blood pressure and weight, to reducing inflammation and improving blood sugar levels.
Known as "wear and tear" arthritis, osteoarthritis affects millions of people worldwide. It is estimated that almost 10 per cent of men and 18 per cent of women aged 60 and over live with the pain and discomfort of the disabling condition.
Now scientists from the UK and USA have shown that a fibre-rich diet can significantly reduce the risk of osteoarthritis.
Two long-term studies on the benefits of a fibre-rich diet - the Osteoarthritis Initiative (which examined 4796 participants) and the Framingham Offspring Osteoarthritis Study (which comprised 1268 participants), were examined by researchers from Tufts University in the USA and the University of Manchester in the UK.
The researchers looked at the participants' fibre intake at the beginning of the study using a questionnaire. They also used X-rays and recorded osteoarthritis symptoms, which included knee pain, stiffness and swelling.
The participants were clinically followed every year for 48 months as part of the Osteoarthritis Initiative (OIA) study, and they were evaluated after nine years as part of the Framingham study.
Researchers collected clinical data on other factors that might influence the results, including knee injury, medication, lifestyle, alcohol consumption and physical exercise.
Participants consumed an average of 15 grams of fibre every day in the OAI study, and 19 daily grams in the Framingham study.
At the end of the OAI study, 869 knees had osteoarthritis symptoms, and 152 showed signs of osteoarthritis on the X-ray. The pain worsened in 1964 knees.
At the end of the Framingham study 143 knees presented symptoms, and 175 showed signs of osteoarthritis on the X-ray.
Overall, the statistical analysis indicated that a higher intake of fibre correlated with a lower risk of painful osteoarthritis.
Participants in the OAI study who consumed the most fibre had a 30 per cent lower risk, and a 61 per cent lower risk in the Framingham study, compared with those who consumed the least fibre.
