How Fibre Can Help You Manage Chronic Pain Naturally

Written by Georgia Spence BSc, ANutr.

Registered Associate Nutritionist

Image from UnSplash. Image showing bowl of breakfast cereal and granola topped with peaches and walnuts.

Chronic or Persistent pain is pain lasting more than three months. It affects millions of people in the UK.

While it is common for individuals to focus on medications or physical therapies, there’s growing recognition of the role that diet plays in managing long-term pain. One essential dietary component that is often overlooked is fibre.

What is Fibre and Why is it Important?

Fibre is the indigestible part of plant foods. It helps regulate digestion, supports a healthy gut microbiome, and plays a role in supporting the body’s natural anti-inflammatory processes—an underlying contributor to many persistent pain conditions.

A fibre-rich diet can:

• Support a healthier and more diverse gut microbiota, which has been linked to reduced inflammation and better immune function.

• Help manage bowel issues, such as constipation or IBS-like symptoms, which often accompany chronic pain conditions especially when an individual regularly takes opioid medications.

• Improve energy levels and mood—two areas commonly affected by ongoing pain.

  
  

UK Guidelines for Fibre Intake

The UK government recommends the following daily fibre intakes:

Age Group	Recommended Daily Fibre Intake
Adults (17 years and over)	30g
Children (11–16 years)	25g
Children (5–10 years)	20g
Children (2–5 years)	15g

(Source: NHS UK)

Despite these recommendations, the average UK adult consumes only about 18g per day—well below target.

Top Fibre-Rich Foods to Include

To meet the 30g/day recommendation, try including:

• Wholegrains: Brown rice, oats, whole meal bread, quinoa

• Legumes: Lentils, chickpeas, kidney beans

• Fruit and Veg: Apples, pears, berries, carrots, broccoli

• Nuts and Seeds: Almonds, flaxseeds, chia seeds

• High-Fibre Snacks: Popcorn, oatcakes, hummus with raw veg

Easy Tips to Boost Fibre

• Swap white bread, rice and pasta for wholegrain versions (this doesn't need to be a swap made every time!)

• Add beans or lentils to soups, stews, and salads.

• Keep skins on fruits and vegetables where possible.

• Utilise fruit, veg, or a small handful of nuts and seeds as snacks

A Word of Caution

If you're increasing your fibre intake, do so gradually and ensure you're drinking enough water to prevent digestive discomfort like bloating or gas.

Final Thoughts

Fibre isn’t just about gut health—it’s a powerful ally in the self-management of persistent pain. By supporting a healthier digestive system and reducing inflammation, eating more fibre can contribute to a better quality of life.

Looking for personalised support?

Everyone’s experience of pain is different, and so is the way we nourish our bodies. If you’re living with persistent pain and would like to explore how small, realistic changes to your diet could support your wellbeing, I’d love to help.

I offer one-to-one nutrition calls where we can talk through your needs in a safe, compassionate space — no pressure, no judgment.

👉 Contact us here to book your free discovery call