Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?

In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.

Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.

If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.

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Timecodes

00:00 Can you reverse arthritis?

03:35 What is arthritis?

05:10 How joints work

06:49 Signs of arthritis

11:31 Osteoarthritis explained

12:29 Rheumatoid arthritis explained

14:09 New treatments

15:00 How effective is medication?

15:59 Role of inflammation

20:26 Tamiko’s plant-based eating study

30:30 Can you feel your diet choices in your body?

34:20 Gut microbiome and arthritis

36:20 Does inflammation cause cancer? 

42:02 Is our diet causing disease?

44:00 Anti-inflammatory diet pattern

46:02 Foods to detoxify your body

48:23 Does oily fish help arthritis? 

50:05 The role of prebiotics

53:02 Are probiotic capsules worth it?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology

A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage

Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell

High-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD Anderson

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Episode transcripts are available here.