Knee osteoarthritis affects at least 20 million American adults ages 50 and over, causing chronic pain and disability for many. Treatment may call for constant use of over-the-counter pain killers, repeated steroid shots, or surgery.

There are more than 1.2 million knee replacement surgeries done annually. But what if you could reduce your knee pain simply by increasing one kind of fiber in your diet?

That's what a new study in the journal Nutrients reveals. Researchers found that your gut health affects pain sensations and sensitivities, and increasing intake of inulin — a dietary fiber found in chicory root, Jerusalem artichokes, dandelion greens, onions and leeks, asparagus, and green bananas — eases them.

Interestingly, it also improves your grip strength, which is linked to how your nervous system processes pain. 

How does inulin fiber do that? First, it increases your natural levels of the hormone GLP-1 that impacts pain regulation and muscle health. (This hormone that's made in your small intestine is the same substance found in the new weight-loss drugs.)

Second, inulin can increase production in the gut of a fatty acid called butyrate, which reduces inflammation and pain pathway sensitivities throughout the body. It may also decrease blood sugar peaks, which is another way to reduce inflammation.

For recipes using these pain-easing foods — such as Asparagus With Cashew Basil Aioli — check out "The What to Eat When Cookbook."