Can The Bacteria In Your Gut Lead To Arthritis?

Gut microbes may influence your chance of experiencing joint pain, particularly rheumatoid arthritis. 

Rheumatoid arthritis is a chronic autoimmune condition that starts when your immune system mistakenly targets healthy joint tissue, leading to pain, swelling, and reduced mobility. Doctors typically diagnose rheumatoid arthritis by combining clinical assessments with lab tests, often looking for specific antibodies.

Ongoing research continues to reveal clearer links between gut health and arthritis. The question is, could those tiny organisms living in your gut actually influence joint health? Read on to find out.

Key Takeaways

• Gut bacteria may play a role in the onset and progression of rheumatoid arthritis by influencing inflammation.
• An imbalanced gut microbiota, known as dysbiosis, can worsen immune responses, increasing the risk of joint damage.
• Certain bacteria, such as Prevotella copri, are linked to higher inflammation levels in rheumatoid arthritis patients.
• A fiber-rich, plant-based diet supports gut health by encouraging the growth of beneficial bacteria and reducing inflammation.

Understanding Gut Microbiota

The trillions of microorganisms residing in the digestive system, such as bacteria, fungi, and viruses, are responsible for processes that keep us alive and functioning. Some of them are there for nutrient absorption, others regulate immune responses, and a few are responsible for producing compounds like short-chain fatty acids (SCFAs). 

It goes without saying that keeping a balanced microbiota is an absolute must for overall health, since disruptions or imbalances, commonly known as dysbiosis, can negatively impact bodily functions. 

The Role of Gut Imbalance (Dysbiosis) in Rheumatoid Arthritis

Gut dysbiosis is when your gut’s microbial ecosystem is disrupted or when beneficial and harmful bacteria become imbalanced. In rheumatoid arthritis, research indicates that if you’re at risk, it’s likely you have reduced microbial diversity, especially in the specific species involved in managing inflammation. This imbalance may reduce your immune system’s ability to distinguish between harmful and harmless elements, making us more prone to autoimmune diseases.

Reduced diversity in the gut microbiota has also been linked to elevated levels of precursor antibodies, such as anti-cyclic citrullinated peptide, which signal an increased likelihood of developing rheumatoid arthritis. This imbalance can promote chronic inflammation and lead to immune system misfires targeting joint tissues. .

How Dysbiosis Fuels Inflammation

Your gut plays a central role in immune function, housing the majority of the body’s immune cells. 

Dysbiosis disrupts this delicate balance, leading to a hypersensitive inflammatory response. Harmful bacteria can thrive during this imbalance, producing lipopolysaccharides that irritate the intestinal lining. This damage acts as an open doorway to your blood stream for these compounds and microbial byproducts.

When they start making their way into your bloodstream, these irritants activate immune cells, triggering inflammatory responses that extend beyond the gut to distant areas, including your joints. This overreaction may intensify over time, resulting in the joint damage typical of rheumatoid arthritis. 

Bacteria Linked to Rheumatoid Arthritis

Certain gut bacteria appear to play a significant role in the progression of rheumatoid arthritis. Prevotella copri, a well-studied bacterium, is often found in greater numbers in those who develop rheumatoid arthritis or are newly diagnosed. Different strains of P. copri seem to influence disease progression at various stages.

Another bacterium, Subdoligranulum didolesgii, has also been associated with rheumatoid arthritis. This strain is detected in those at risk or diagnosed with the condition, but absent in healthy controls, and could also interact with the immune system in ways that contribute to inflammation. 

How Diet Affects Gut Health

What you eat directly influences the gut microbiota, shaping its composition and activity. A mostly plant-based, fiber-dense diet supports the growth of the good bacteria, which produce compounds that counteract inflammation. These are your everyday vegetables, legumes, and whole grains as they serve as excellent sources of these essential fibers.

In contrast, eating mostly processed foods and refined sugars promote the proliferation of harmful bacteria. Even household items like dairy or foods with gluten can worsen inflammation if you’re sensitive enough. 

Dietary Patterns That Influence Gut Health

How does diet affect your microbiome? Different eating habits have distinct impacts on gut health:

• Plant-Based Whole Foods: Eating mostly plants can promote the growth of beneficial bacteria thanks to their abundance in essential nutrients and fibers. Examples include leafy greens, fruits, legumes, and whole grains.
• Processed Foods: Diets heavy in refined sugars, red meat, and low-fiber options can harm gut balance, increasing the risk of inflammation.
• Elimination Diets: Removing potential inflammatory triggers, like gluten, dairy, and nightshade vegetables, can help identify specific foods that worsen symptoms.

Probiotics and Prebiotics for a Healthier Gut

Probiotics, consisting of live beneficial bacteria from diet or supplements like Balance ONE, and prebiotics, which are fibers that feed these bacteria, are necessary for a healthy and balanced gut microbiome. As we learned, this balance is critical, especially for reducing inflammation, which is the primary cause of rheumatoid arthritis.

Probiotics are naturally found in fermented foods like: 

• Yogurt: Choose unsweetened varieties with live cultures to boost beneficial bacteria. It can be enjoyed plain, with fruits, or in smoothies.
• Kimchi: A spicy Korean fermented vegetable dish rich in probiotics, vitamins, and antioxidants. Great as a side dish or mixed into rice bowls.
• Sauerkraut: Fermented cabbage high in probiotics and fiber. Use as a topping for sandwiches or add to salads.
• Kefir: A tangy, fermented milk drink with diverse probiotic strains. Non-dairy options include coconut and water kefir.

Prebiotics, on the other hand, serve as the “fuel” for probiotics:

• Garlic: High in prebiotic fibers and immune-supporting compounds. Add raw or cooked garlic to meals.
• Onions: Versatile and rich in prebiotic fiber. Use raw in salads or cooked in various dishes.
• Bananas: Slightly green bananas are excellent sources of resistant starch, a prebiotic. Slice into yogurt or smoothies.
• Asparagus: A fiber-rich vegetable that promotes healthy gut bacteria. Steam or roast lightly to retain nutrients.
• Leeks: Mild and slightly sweet, leeks are packed with prebiotic fiber. Add to soups, stir-fries, or stews.

Lifestyle Changes to Support Gut and Joint Health

More than just improving your diet, adopting healthy lifestyle habits can help in reducing inflammation and improving gut health, especially if you have or if you’re at high risk for rheumatoid arthritis. 

Get started with good old fashioned exercise. Even if you have arthritis, your working out is still on the table in the form of regular low-impact exercise, such as walking or yoga. They not only support joint mobility, but also help create a healthier gut environment. 

Managing stress is equally important, as high stress levels can disrupt gut health and worsen inflammation. Mindfulness practices, including meditation and deep breathing, may help reduce stress and support immune function. 

Getting around 7 to 9 hours of sleep is also helpful as poor sleep is linked to increased inflammation and changes in gut bacteria. Finally, smoking cessation. Smoking does a lot of bad to our body, and it has been shown to heighten inflammation and negatively affect gut health. 

Takeaway

Recent studies point to a strong connection between gut health and rheumatoid arthritis, showing that changes in diet and microbial support may help manage or even prevent inflammation. Focusing on habits such as consuming fiber-rich foods, identifying inflammatory triggers, and incorporating probiotic and prebiotic options may create opportunities for better joint health.