Arthritis, intestinal health and functional mushrooms: Natural ways to less pain and better quality of life

Arthritis affects millions of people worldwide. Their joints become inflamed, painful, stiff, and severely limit their quality of life. Many sufferers resort to medications that are important but often don't relieve all of their symptoms. More and more people are asking themselves: What else can I do to improve my well-being?

We find answers when we take a holistic approach: to nutrition, intestinal health, and the power of nature, especially functional mushrooms . These special mushrooms have been known in traditional health teachings for thousands of years and are increasingly gaining attention in modern research.

Arthritis, intestinal health and functional mushrooms

What is arthritis actually?

Arthritis is a collective term for inflammatory joint diseases. The most common form is rheumatoid arthritis, an autoimmune disease in which the immune system attacks the body's own joints. Typical symptoms include:

• Joint pain

• Morning stiffness

• Swelling

• limited mobility

The inflammation can also affect other organs and is not just a joint problem. Therefore, it is important to consider the disease holistically.

The intestine: an underestimated key to joint inflammation

Our intestine is not only responsible for digestion, but also an important part of the immune system .

Did you know that around 70% of all immune cells are located in the intestine?

Intestinal flora and inflammation

Studies have shown that people with rheumatoid arthritis often have altered intestinal flora. Certain bacteria that normally maintain a stable balance are missing, and inflammatory bacteria proliferate.

Leaky Gut: when the intestine becomes permeable

In many affected individuals, the intestinal barrier is weakened . This allows substances to enter the body that can increase inflammation. This is known as "leaky gut syndrome."

Short-chain fatty acids: small helpers with a big impact

A fiber-rich diet ensures that good intestinal bacteria produce so-called short-chain fatty acids (e.g., butyrate). These fatty acids:

• strengthen the intestinal wall

• calm the immune system

• have an anti-inflammatory effect

Anyone who takes care of their intestines can also indirectly soothe their joints.

Nutrition for arthritis: the basis for less inflammation

Mediterranean diet as a model

According to the Arthritis Foundation, a Mediterranean diet can reduce inflammation and relieve symptoms of arthritis [Arthritis Foundation, 2024].

• lots of vegetables and fruit

• Legumes and whole grains

• Nuts and seeds

• Olive oil as the main fat

• Fish with omega-3 fatty acids

This diet provides many antioxidants and anti-inflammatory fatty acids that are good for the joints.

Nightshade plants: test individually

Tomatoes, potatoes, peppers, and eggplants belong to the nightshade family . Some people report experiencing more symptoms as a result. This connection has not been clearly proven scientifically.

Tip: If you are unsure, you can Try the elimination phase of 2-3 weeks and then test whether the symptoms get worse when reinserting.

Foods that can promote inflammation

• Sugar and sweets

• highly processed ready-made products

• red and processed meat

• too much alcohol

Foods that can reduce inflammation

• fatty fish (salmon, mackerel, herring)

• Berries, cherries, dark vegetables

• Garlic, onions, leeks

• Nuts and seeds

• olive oil

Functional mushrooms: natural companions for arthritis

Medicinal mushrooms are more than just food. They contain a variety of bioactive compounds , including polysaccharides, beta-glucans, triterpenes, minerals, and vitamins. Many of these substances regulate the immune system and can modulate inflammation.

Reishi: Balance for body and mind

Reishi , also known as the "mushroom of immortality," has been known in Asia for thousands of years. Its ingredients can have anti-inflammatory effects and positively influence the intestinal flora. Many users report more rest, better sleep, and greater inner balance: an important factor in chronic illnesses.

Hericium: Protection for the intestinal mucosa

Hedgehog's mane , also known as Hericium nigrum, is traditionally used for stomach and intestinal complaints. It promotes the regeneration of mucous membranes and supports the intestinal barrier. Thus, it can indirectly calm the immune system and positively influence joint pain.

Cordyceps: Energy and inflammation regulation

Cordyceps has been valued as a tonic for centuries. Modern studies show that it can block certain inflammatory pathways in the body. It also supports cellular energy production, helpful for chronic fatigue, which is an additional burden for many arthritis patients.

A healthy lifestyle as the third key

In addition to nutrition and medicinal mushrooms, there are other important pillars:

• Exercise: Gentle, regular exercise keeps joints supple. Swimming, cycling, or yoga are ideal.

• Stress reduction: Chronic stress increases inflammation. Relaxation techniques such as meditation, breathing exercises, or walking can help.

• Sleep: Sufficient sleep (7–8 hours) promotes regeneration.

• Weight management: Every extra kilo means more strain on the joints.

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Practical tips for everyday life

1. Start your day with a high-fiber breakfast, such as oatmeal with berries and nuts.

2. Include fresh vegetables in your meals every day.

3. Supplement your diet withhigh-quality medicinal mushroom extracts , preferably of tested quality.

4. Make sure you take breaks for exercise, even at the office. Even 10 minutes of stretching or walking can make a difference.

5. Keep a small symptom diary to find out which foods are good for you and which are not.

Conclusion

Arthritis is a complex disease that affects the entire body. Those who take a holistic approach can actively influence their symptoms.

• The gut plays a key role. A fiber-rich diet strengthens the intestinal flora and has an anti-inflammatory effect.

• Medicinal mushrooms such as shiitake, reishi, hericium and cordyceps can regulate the immune system, promote intestinal health and provide long-term support to the body.

• A healthy lifestyle Exercise, stress reduction and sufficient sleep complete the picture.

It's important to note that medicinal mushrooms are dietary supplements , not medications . They are not a substitute for medical treatment, but they can be a valuable complement.

Frequently Asked Questions (FAQ)

Are functional mushrooms safe?

Yes, if they come from a verified, certified source. Important: Check laboratory tests to rule out heavy metals or pesticides.

Can medicinal mushrooms replace medication?

No. functional mushrooms are dietary supplements and should only be used in conjunction with other medications. Medications should not be discontinued without consulting a doctor.

How quickly will I notice an effect?

Functional mushrooms have a gentle, long-lasting effect. Many people notice the first changes after a few weeks, sometimes it takes several months.

Should I avoid nightshades?

Only if you feel they aggravate your symptoms. There's no conclusive scientific evidence for this. It's best to test each individual case.

Sources

1. Arthritis Foundation (2024). The Ultimate Arthritis Diet. Retrieved August 23, 2025, from: https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet

2. Cleveland Clinic (2023). Arthritis: Should You Avoid Nightshade Vegetables? Retrieved August 23, 2025, from: https://health.clevelandclinic.org/arthritis-should-you-avoid-nightshade-vegetables

3. Zhang, X., & Chen, H. (2022). Gut microbiota and rheumatoid arthritis. Frontiers in Immunology, 13, Article 9499173. https://pmc.ncbi.nlm.nih.gov/articles/PMC9499173

4. Choi, J., et al. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478-487. https://pubmed.ncbi.nlm.nih.gov/25866155

5. Wang, Y., et al. (2025). Hericium erinaceus improves gastric mucosa and modulates gut microbiota in patients with gastritis. Nutrients, 17(8), 1307. https://www.mdpi.com/2072-6643/17/8/1307

6. Patel, S., et al. (2022). Cordyceps and inflammation: A systematic review. Frontiers in Pharmacology, 13, 9141008. https://pmc.ncbi.nlm.nih.gov/articles/PMC9141008