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.🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30+Follow ZOE on Instagram.Timecodes00:00 Can you reverse arthritis?03:35 What is arthritis?05:10 How joints work06:49 Signs of arthritis11:31 Osteoarthritis explained12:29 Rheumatoid arthritis explained14:09 New treatments15:00 How effective is medication?15:59 Role of inflammation20:26 Tamiko’s plant-based eating study30:30 Can you feel your diet choices in your body?34:20 Gut microbiome and arthritis36:20 Does inflammation cause cancer? 42:02 Is our diet causing disease?44:00 Anti-inflammatory diet pattern46:02 Foods to detoxify your body48:23 Does oily fish help arthritis? 50:05 The role of prebiotics53:02 Are probiotic capsules worth it?📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episodeA multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in RheumatologyA multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and CartilageGut-microbiota-targeted diets modulate human immune status, 2021, published in CellHigh-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD AndersonHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.