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.