Have you ever heard of the microbiome? It’s the name scientists give to the trillions of tiny living things inside your body, especially in your gut. These tiny organisms, like bacteria and fungi, are too small to see, but they can affect how your body works.
The microbiome helps with digestion, makes vitamins and supports your immune health. But did you know that your microbiome could also be linked to rheumatoid arthritis (RA)? Research is showing that imbalances in gut microbes may be linked to diseases like rheumatoid arthritis.
We spoke with Bart Hunter, a rheumatology nurse practitioner with Banner – University Medicine, to learn more about the link between the microbiome and RA and how your daily choices can help keep your gut and joints healthy.
The link between the microbiome and RA
The microbiome is a community of tiny organisms living inside your body. When the microbiome is balanced, it keeps your body healthy. But when it is imbalanced, it can cause problems like inflammation. This imbalance in the microbiome is called dysbiosis.
Many types of arthritis, including RA and osteoarthritis (OA), are linked to joint inflammation. When there is too much inflammation, the joints become swollen and painful. An unhealthy microbiome might cause the immune system to produce too many chemicals that trigger inflammation. Some studies have shown that people with arthritis have gut microbes different from those of healthy people.
“Studies show that people with RA could have a different microbiome than those without RA,” Hunter said. “People with RA have fewer beneficial bacteria like Lactobacillus and Bifidobacterium, which are good for the gut. At the same time, they may have more Prevotella corpi, a type of bacteria that could worsen the disease.”
An imbalanced microbiome may also weaken the intestinal lining of the stomach, leading to what Hunter calls leaky gut syndrome.
“The foods we eat can weaken the protective barriers in our stomach and intestines,” he said. “When these barriers are weak, unwanted proteins from food can enter our blood. This may trigger a strong immune response that contributes to autoimmune problems like RA. As Hippocrates said, ‘All disease begins in the gut.’”
How foods impact the microbiome and arthritis
If you have RA or another autoimmune disease, your diet might help improve your gut health and reduce inflammation. One way to do this is to follow the Autoimmune Protocol (AIP).
“The AIP diet helps people with autoimmune diseases by cutting out food that might be causing problems,” Hunter said. “The diet is similar to the paleo diet but with even more food restrictions.”
Here are some foods to avoid if you’re following the AIP:
- Sugar: Sugar can make inflammation worse.
- Wheat and gluten: These foods can irritate the gut and cause more inflammation.
- Processed corn: Corn can cause inflammation in some people.
- Dairy: Dairy can cause inflammation and upset the stomach.
- Nightshades: Some people with RA find that nightshades like tomatoes and peppers make symptoms worse.
- Legumes and beans: These foods contain lectins, which can cause inflammation.
- Seed oils: Oils like sunflower and soybean oil can increase inflammation.
- Carrageenan: This food additive can irritate the gut lining.
Tips for supporting gut health
Taking care of your gut is a smart way to help your arthritis. Here are some tips to reduce inflammation and improve gut health:
- Work with a registered dietitian: A dietitian can help you follow the AIP. They know which foods might trigger inflammation. They can also help you get enough vitamins and minerals. This is very important if you cut out many foods from your diet.
- Limit processed foods: Processed foods like fast food, chips and snacks often have additives and chemicals that can harm your gut. Cut back on these foods to improve your overall health.
- Eat fermented foods: Fermented foods like yogurt, kimchi and sauerkraut are a good source of probiotics. They can help improve digestion and boost the immune system. Hunter suggested reading Super Gut, a book about gut healing and microbes.
- Exercise regularly: Physical activity helps reduce inflammation. It’s good for your heart and your joints. Simple activities like walking, swimming and yoga can help. Find an exercise that you enjoy and stick with it.
- Reduce stress: Stress hurts your gut. Try to relax each day. You might do deep breathing, listen to calm music or spend time outdoors.
- Sleep well: Your body needs sleep to repair itself. Try to get seven to nine hours of sleep each night. Quality sleep helps your immune system work better.
- Stay hydrated: Drinking enough water is important for your gut. Water helps move food through your body. It also keeps your cells healthy.
Living a healthy life with arthritis
Living with arthritis like RA or OA can be challenging. But there are steps you can take to feel better. Your diet plays a role in how you feel. Making healthy choices may reduce inflammation and joint pain. When you improve your gut health, your joints can benefit.
Work with your health care provider or a registered dietitian. They can give you advice that is just right for your needs. Their guidance helps you make safe and healthy choices. Taking a team approach can make a difference in your life.
Every small change counts. Even steps like adding a new healthy food or limiting fast food can help your body heal. Over time, you might notice less pain and more energy. A healthier gut can lead to happier joints and a better quality of life.
