If you’re a fan of split pea soup I’ve got some great news. Researchers say your soup preference could save you from experiencing the agony of arthritis in your knees.
Split peas are a terrific source of fiber, which new research finds could slash your risk for osteoarthritis in your knees by more than 60 percent.
But even if you’re already starting to feel some twinges, experts say bumping up your fiber can help. According to the study raising your levels could minimize the damage and pain.
And don’t worry if split peas aren’t you’re cup of tea. Any high fiber food will do the trick.
Arthritis causes knee pain and disability
Arthritis can seem nearly impossible to avoid as you age.
With over 54 million folks diagnosed with it in the USA between 2013 and 2015 alone, arthritis is one of the leading causes of pain and disability among older adult.
All that pain has far too many of us popping risky painkillers as if their candy. And that can come with some serious—and even deadly—side effects.
But it turns out simply eating more fiber could be all it takes to slash your risk for arthritis, or at least slow it down so you can avoid the pain and mobility issues that can develop.
Slash knee arthritis risk up to 61%
In the new study, published in the journal Annals of the Rheumatic Diseases, older folks who were already stocking up on fiber were 30 percent less likely to develop osteoarthritis in their knees.1
And the fiber fans who did still develop the disease had far less pain to report than those with arthritis who skipped the fiber.
But the good news gets even better.
According to the data that the researchers compiled from two long term studies, folks who chowed down on the most fiber rich foods were in a category all by themselves.
The fiber fans were an incredible 61 percent less likely to fall victim to arthritis symptoms over an average of nine years, compared to those who ate the least fiber.
Putting fiber to work for YOU
The problem is, of course, most folks simply aren’t getting nearly enough.
Experts say the minimum amount of fiber we should be getting daily is 25 to 30 grams. But the average American is eating only about 15 grams a day.
There are two types of fiber, soluble and insoluble, and you should make sure to include plenty of both in your diet.
Soluble fiber absorbs water while it’s being digested. This is the kind of fiber that bulks up your stool and experts say could help you manage your cholesterol levels.
You’ll find soluble fiber in legumes, vegetables and fruits including:
- split peas
- lentils
- black beans
- lima beans
- artichokes
- broccoli
- Brussels sprouts
- apples
- grapefruit
- oranges
- barley
- oats
Insoluble fiber stays the same all the way through the digestion process. Experts say this is the fiber you need to keep food moving through your intestines to stay regular.
You’ll find insoluble fiber in fruits with edible peels or seeds, veggies and whole grains including:
- strawberries
- blueberries
- peaches
- apples
- lima beans
- sweet potatoes
- whole wheat bread
- brown rice
- rolled oats
A cup of split peas delivers 16.3 grams of fiber. Ladies you should be aiming for at least 23 grams of fiber a day. And guys your goal is no less than 28 grams. But aim for even higher for a healthier digestive system, heart and knees.
References:
1. “Dietary intake of fibre and risk of knee osteoarthritis in two US prospective cohorts,” Annals of the Rheumatic Diseases, May 2017
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