Category: Lifestyle

  • High Fibre Foods UK: 15 Easy Picks (Without Bloating)

    High Fibre Foods UK: 15 Easy Picks (Without Bloating)

    High fibre foods in the UK can be a game-changer for digestion, but only if you add them in a way your gut can tolerate. If you’re searching for high fibre foods UK options that won’t leave you bloated, you’re in the right place. You know the advice: eat more fibre. It’s good for digestion, good for your gut, good for everything.

    So you do what most people do… you buy bran cereal, add lentils, swap to wholegrain everything…

    …and suddenly your stomach feels like a balloon.

    If that’s you, you’re not failing at healthy eating. You’re just doing what many of us do: adding too much, too fast, without giving your gut time to adjust.

    If you’re also exploring fermented foods, here’s our gentle guide to fermented foods for gut health.

    This guide will give you a UK-friendly list of high fibre foods, the difference between soluble fibre, insoluble fibre and resistant starch, and a gentle, realistic way to increase fibre without bloating.

    Because the goal isn’t “maximum fibre overnight”. It’s steady fibre your body can actually tolerate.

    What is fibre (and why does it matter)?

    Fibre is the part of plant foods that your body can’t fully digest. Instead of being absorbed like fats, proteins or carbohydrates, fibre travels through your gut and helps with regular bowel movements, stool softness and bulk, and feeding the bacteria in your gut (your microbiome).

    In the UK, adults are advised to aim for around 30g of fibre per day, but most people fall well short of that.

    And here’s the important bit: if you suddenly go from “not much fibre” to “loads of fibre”, your gut bacteria get a surprise feast. As they ferment all that new fibre, they can produce extra gas, which often means bloating, discomfort and that frustrating “why did I bother?” feeling.

    So if fibre makes you bloat, it doesn’t always mean fibre is “bad for you”. It often just means you’ve increased it faster than your gut can adapt.

    The 3 types of fibre (and why your gut may react differently)

    Not all fibre behaves the same way. Knowing the difference helps you choose foods that feel gentler and still support digestion.

    Soluble fibre (often the gentlest starting point)

    Soluble fibre absorbs water and forms a soft gel in the gut. It tends to be slower-moving and often feels calmer for sensitive digestion.

    Common soluble fibre foods include:

    • porridge oats
    • barley
    • chia seeds
    • ground flaxseed
    • psyllium husk (small amounts)
    • apples and pears (especially stewed)
    • carrots and parsnips (cooked)

    If your digestion is unpredictable (constipation one week, loose stools the next), soluble fibre is often the safest place to begin.

    Insoluble fibre (helpful, but go steady)

    Insoluble fibre adds bulk and helps keep things moving. It can be very useful for constipation, but some people find it more irritating if they’re prone to bloating or cramping.

    Common sources include:

    • wholemeal bread
    • wheat bran (including some bran cereals)
    • brown rice
    • wholegrain pasta
    • vegetable skins and seeds

    If this kind of fibre sets you off, don’t panic, you don’t have to avoid it forever. It often just needs a slower build-up. One easy adjustment is switching from lots of raw veg and bran to gentler options like soups, stews and roasted vegetables.

    Resistant starch (a quiet gut-helper)

    Resistant starch is a type of carbohydrate that “resists” digestion in the small intestine and reaches the large bowel, where gut bacteria ferment it.

    Fermentation can produce short-chain fatty acids (SCFAs) compounds linked with gut health processes, including supporting how the gut lining functions. This isn’t a cure-all, but it’s one reason some fibres are considered especially gut-friendly.

    Resistant starch sources include:

    • lentils, chickpeas and beans
    • oats
    • cooked then cooled potatoes
    • cooked then cooled rice
    • slightly green bananas

    Resistant starch can be brilliant, but it can also cause gas if you overdo it. Small portions first is the key.

    For more on how gut bacteria use fibre, see: Prebiotics vs Probiotics vs Postbiotics

    High fibre foods UK: simple, realistic options

    Let’s keep this practical. Below is a simple high fibre foods UK list you can actually use day-to-day. The kind of fibre foods you can actually buy in UK supermarkets and use in normal meals.

    High fibre breakfast ideas

    • Porridge oats (an easy soluble fibre win)
    • Chia or ground flaxseed stirred into yoghurt
    • Raspberries or blackberries (high fibre for their size)
    • Wholemeal toast (if tolerated)
    • Weetabix-style cereals (go steady and add fluids)

    If bran cereal makes you bloat, don’t force it. Oats are often a calmer daily staple.

    High fibre lunch and dinner choices

    • Lentils, chickpeas and beans (start with 2–3 tablespoons)
    • Sweet potato (skin on if tolerated)
    • Cooked vegetables like carrots, peas, spinach and broccoli
    • Wholegrains like quinoa, bulgur wheat or brown rice
    • A gentle upgrade swap: half white + half wholegrain pasta or rice

    A lot of people find “half-and-half” is the sweet spot: you get the benefit without the blow-up.

    High fibre snacks that won’t feel like punishment

    • Pears, apples, oranges
    • A small handful of almonds or walnuts
    • Hummus with oatcakes
    • Plain popcorn
    • Berries with yoghurt

    Snacks are a great way to build fibre slowly without making meals feel heavy.

    Quick reference table

    Food groupUK examplesGentle starting portion
    Grainsporridge oats, wholemeal bread1 small bowl / 1 slice
    Legumeslentils, chickpeas, baked beans2–3 tablespoons
    Vegetablescarrots, peas, broccoli, sweet potato½ cup cooked
    Fruitberries, pears, apples1 portion
    Nuts/seedsalmonds, chia, flaxseed1 tablespoon

    How to increase fibre without bloating (the gentle method)

    This is the part most people miss.

    They hear “eat more fibre” and change everything overnight, then spend the next few days uncomfortable.

    A calmer approach works better.

    Fibre comfort rules (simple, but powerful)

    • Start low, go slow — increase fibre over 1–2 weeks, not overnight.
    • Spread fibre across the day — a little at breakfast + a little at lunch + a little at dinner is easier than one mega-fibre meal.
    • Increase fluids alongside fibre — fibre pulls water into the gut; without enough fluid, constipation and bloating can worsen.
    • Start with softer fibres first — oats, chia, cooked veg, stewed fruit.
    • Cook vegetables if you’re sensitive — raw veg can be harder work for digestion. Soups, stews and roasted veg are often better tolerated.
    • If constipation is part of the picture — fibre alone isn’t always enough. Many people do best with warm drinks in the morning, a consistent routine, and gentle movement.

    7-day gentle fibre ramp (no drama)

    Days 1–2:

    Add one new fibre habit (porridge oats OR berries)

    Days 3–4:

    Add a small resistant starch portion (2–3 tablespoons lentils or chickpeas)

    Days 5–7:

    Add one extra portion of cooked veg AND one half-and-half wholegrain swap

    If your gut complains at any stage, hold steady for a few more days. That is still progress.

    Read more: NHS guide to getting more fibre into your diet

    Sensitive gut or IBS? Here’s the gentle version

    If you have IBS (or a gut that flares easily), fibre can still help — but it needs more care.

    Many people do best starting with soluble fibres (like oats or psyllium) and going slower with highly fermentable fibres (like large bean portions).

    If symptoms are unpredictable, the safest approach is:

    • one change at a time
    • cooked foods over raw
    • smaller portions more often

    If you’re unsure, a registered dietitian can help tailor fibre increases safely.

    Quick UK cheat list: What foods are high in fibre?

    If you take one thing from this guide, let it be this: go gently, and choose high fibre foods UK options your gut tolerates.

    Here’s a quick fibre rich foods list you can screenshot:

    • porridge oats
    • baked beans
    • lentils and chickpeas
    • raspberries and blackberries
    • pears and apples
    • broccoli and carrots
    • sweet potato
    • wholemeal bread
    • chia seeds and ground flaxseed
    • almonds
    • popcorn
    • bran cereals (only if tolerated)

    What are the best high fibre foods for constipation?

    Foods that combine fibre with good hydration often work well. Prunes, pears, and kiwi fruit have evidence supporting their use for constipation. Oats and ground flaxseed can also help. Increase fluids alongside any fibre increase, and give changes a week or two to take effect.

    What if fibre makes me gassy?

    Some gas is normal when you increase fibre — it’s a sign your gut bacteria are adapting. If it’s excessive, you may be increasing too quickly. Slow down, focus on gentler soluble fibres (like oats or chia), and spread fibre across the day. For most people, this settles within a few weeks.

    What is the best fibre for a sensitive gut?

    Soluble fibre sources like oats, chia seeds, psyllium, and cooked carrots are often better tolerated. Start with small portions and build gradually. Cooking vegetables well and avoiding large bean portions in one sitting can also help reduce bloating.

    How long does bloating last when increasing fibre?

    For most people, bloating improves within two to four weeks as gut bacteria adjust. If bloating persists, worsening discomfort can be a sign you’re increasing too fast — slow down and hold steady for a few more days. If symptoms are severe or ongoing, speak to a healthcare professional.

    How much fibre should I eat per day in the UK?

    The UK recommendation is around 30g of fibre per day for adults. But if you’re currently eating much less, it’s better to work up gradually rather than trying to hit 30g immediately. Consistency matters more than speed.

    Is it OK to increase fibre if I have IBS?

    It can be, but it needs extra care. Some people with IBS do better with soluble fibre, while others may react to certain highly fermentable or high-FODMAP fibres. A slow, gentle approach is best, and if you’re unsure, a registered dietitian can help tailor the right plan.

    What are signs I should slow down?

    Excessive bloating, cramping, sudden changes in bowel habits, or persistent discomfort can mean you’ve increased fibre too quickly. Pause where you are, reduce slightly if needed, and move forward more gradually.

    Final takeaway

    You don’t need to hit 30g of fibre overnight.

    The best fibre plan is the one your body can tolerate consistently.

    Start with one small change this week — oats at breakfast, a few spoonfuls of lentils at dinner, or one extra portion of cooked veg — then build slowly.

    For more gut-friendly basics, explore:

    Medical disclaimer: This article is general information, not medical advice. If you have severe symptoms (blood in stool, unexplained weight loss, persistent or worsening pain), please seek medical advice.

    Sources

    • NHS – How to get more fibre into your diet
    • British Dietetic Association (BDA) – Fibre and healthy eating resources
    • Scientific Advisory Committee on Nutrition (SACN) – Carbohydrates and Health report
    • Mayo Clinic – Dietary fibre: essential for a healthy diet
    • Cleveland Clinic – High-fibre foods and soluble vs insoluble fibre
    • Harvard T.H. Chan School of Public Health – Fibre and the gut microbiome
    • Monash University – Fibre and IBS guidance

  • PEM-safe sleep tools for fibromyalgia and ME/CFS insomnia

    PEM-safe sleep tools for fibromyalgia and ME/CFS insomnia

    If you live with fibromyalgia or ME/CFS, you’ll know that sleep problems aren’t just about struggling to drift off. You might finally fall asleep at 3am only to wake feeling like you haven’t slept at all. Or you collapse into bed exhausted, yet your body refuses to switch off that frustrating “tired but wired” state that so many of us recognise. The sleep disturbance in these conditions runs deeper than ordinary insomnia, and it’s tangled up with pain, nervous system dysregulation, and the ever-present threat of post-exertional malaise.

    Here’s what can make things worse: well-meaning advice designed for otherwise healthy people with insomnia. Standard sleep programmes often encourage restricting time in bed, pushing through daytime tiredness, and increasing activity to “build sleep pressure.” For someone with post-exertional malaise (PEM), following that advice can trigger a crash that sets you back for days or weeks. If you’ve ever felt worse after trying to fix your sleep, you’re not imagining it, and you’re certainly not alone.

    In this guide, we’ll walk through a set of PEM-safe sleep tools that work with your body’s limits instead of against them.

    For a deeper look at how fibromyalgia affects sleep, see What is fibromyalgia? (and what it isn’t).

    This guide takes a different approach. We’ll explore PEM-safe sleep tools that work with your body’s limits rather than against them. You’ll find gentle adaptations from evidence-based insomnia therapies, nervous system calming techniques that don’t require energy you don’t have, and honest information about sleep aids. Nothing here promises a cure, but these supports can make difficult nights a little more manageable.

    Key takeaways

    • PEM changes the rules: Standard insomnia advice assumes you can “push through” tiredness to build sleep drive. With fibromyalgia and ME/CFS, this approach can trigger crashes and worsen symptoms, so everything here is adapted with that in mind.
    • Pacing comes first: Protecting your energy envelope throughout the day is the foundation of better sleep. You can’t optimise nighttime rest if you’re already in energy debt.
    • Borrow gently from CBT-I: Cognitive Behavioural Therapy for Insomnia has helpful elements, particularly the cognitive tools and sleep environment work, but its sleep restriction component isn’t safe for people with PEM.
    • Low-risk supports exist: Nervous system calming techniques, environment adjustments, and certain supplements may help, though evidence varies and nothing works for everyone.
    • Know when to seek help: Persistent sleep problems, suspected sleep disorders, or worsening symptoms warrant a conversation with your GP or specialist.

    Why standard insomnia advice can backfire with PEM

    Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard treatment for chronic insomnia in the general population. It works remarkably well for many people, and understanding why helps explain why it can be problematic for us.

    Standard CBT-I has four main components. Sleep restriction therapy limits time in bed to match actual sleep time, deliberately inducing mild sleep deprivation to increase “sleep pressure.” Stimulus control asks you to get out of bed after 15-20 minutes of wakefulness and only return when sleepy. Cognitive restructuring addresses unhelpful thoughts about sleep. And sleep hygiene covers the usual advice about caffeine, screens, and bedroom environment.

    The conflict lies primarily with sleep restriction and stimulus control. These techniques require you to intentionally build up tiredness and push through daytime sleepiness to consolidate sleep. For someone without PEM, this creates a temporary dip in daytime function that resolves as sleep improves. For someone with ME/CFS or fibromyalgia with PEM, sleep deprivation is a known crash trigger.

    The 2021 NICE guideline for ME/CFS (NG206) explicitly warns against any programme based on “fixed incremental increases” in activity, and emphasises that rest is “part of all management strategies.” The guideline recognises that people with ME/CFS need daytime rest periods, the opposite of what strict stimulus control demands. Getting in and out of bed repeatedly when you can’t sleep may itself use energy that triggers symptoms.

    This doesn’t mean we should dismiss CBT-I entirely. The cognitive elements addressing anxious thoughts about sleep and reducing the pressure we put on ourselves can be genuinely helpful. The key is knowing what to adapt. We can borrow the gentler tools whilst protecting ourselves from the components that could cause harm. For more on how sleep disruption interacts with symptom flares, see our guide to fibromyalgia sleep flares and PEM.

    PEM-safe sleep tools: foundations for better rest

    These PEM-safe sleep tools for fibromyalgia and ME/CFS insomnia respect your energy limits whilst creating conditions that make sleep more likely.

    Protect your 24-hour energy envelope

    The energy envelope is a core concept from ME/CFS management, now reflected in NICE guidelines. It means staying within your available energy rather than spending more than you have. When you exceed your envelope during the day, you’re more likely to be both exhausted and wired by bedtime and more likely to experience PEM that disrupts sleep for days afterward.

    Practical pacing for better sleep includes planning rest periods throughout the day rather than saving all your rest for nighttime. It means stopping activities before you feel exhausted, and recognising that cognitive and emotional activities use energy too not just physical ones. On days when you’ve had unavoidable exertion, adjusting expectations rather than trying to “catch up” with extra activity can help protect your sleep.

    NICE NG206 recommends agreeing “a sustainable level of activity as the first step, which may mean reducing activity.” This isn’t about being lazy it’s about preventing the boom-and-bust cycles that wreck both daytime function and nighttime rest. Your energy envelope fluctuates, and learning to read your own limits is part of living well with these conditions.

    A softer wind-down routine

    A consistent evening routine signals to your body that sleep is approaching, but with fibromyalgia or ME/CFS, the routine itself needs to be low energy.

    About two hours before bed, begin dimming lights and reducing screen exposure. Blue light suppresses melatonin production by up to 85%, so switching to lamps, candles, or low lighting helps your body’s natural sleep signals emerge. If you need screens, blue light blocking glasses or night mode settings can reduce the impact.

    About one hour before bed, settle into a simple sequence of calming activities. This might include listening to gentle music or an audiobook, very light stretching only if tolerated, a warm drink (not caffeine), or simply sitting quietly. The key is consistency; the same activities in roughly the same order help your nervous system recognise the pattern.

    Avoid anything stimulating during this window: work tasks, difficult conversations, distressing news, or physically demanding activities. Even seemingly passive activities like watching an intense television drama can activate your stress response. Think “boring and gentle” rather than “engaging and interesting.”

    Make the sleep environment kinder

    Your bedroom environment can either support or sabotage sleep. Small adjustments can make a meaningful difference, particularly when you’re managing pain alongside insomnia.

    Temperature matters more than many people realise. Research suggests 15-19°C is optimal for most people, though fibromyalgia can cause temperature sensitivity in both directions. Aim for neutral, neither too hot nor too cold, with layered bedding you can adjust during the night. Breathable natural fibres help regulate temperature better than synthetic materials.

    Darkness supports melatonin production. Blackout curtains, blinds, or a sleep mask can help if light pollution is an issue. If you need to get up during the night, use dim nightlights rather than bright overhead lights to avoid suppressing melatonin.

    Sound management might mean white noise to mask disruptive sounds, earplugs for noise sensitivity, or simply ensuring your bedroom is as quiet as possible. Whatever approach you choose, consistency helps, as the same sounds (or silence) each night builds a sleep association.

    Bedding for pain deserves careful thought. A mattress that provides pressure relief whilst supporting your spine, pillows appropriate for your sleeping position, and positioning aids like a pillow under the knees for back sleepers can all reduce nighttime pain. Weighted blankets have some evidence for calming the nervous system, though they’re not right for everyone.

    Calm pain and symptoms before bed

    Managing pain before bed can prevent it from keeping you awake or waking you through the night. If you take pain medication, timing it appropriately (with your prescriber’s guidance) so it’s working when you’re trying to sleep makes sense.

    Non-pharmacological options include heat or cold therapy for localised pain, getting into a comfortable position before you settle rather than lying awake shifting, and using relaxation techniques (covered below) that can indirectly reduce pain perception. The goal isn’t eliminating pain for many of us; that’s not realistic, but reducing it enough to let sleep happen.

    Borrowing gently from CBT-I without triggering crashes

    We’ve established that full CBT-I isn’t appropriate when PEM is a factor. But several elements can be safely adapted.

    Cognitive techniques are perhaps the most transferable. Many people with chronic illness develop unhelpful thoughts about sleep: catastrophising about the consequences of a bad night, putting pressure on themselves to fall asleep, or lying awake worrying about symptoms. Working on these thought patterns, perhaps with support from a psychologist familiar with chronic illness, can reduce the mental arousal that keeps us awake.

    Sleep environment optimisation translates directly. Creating positive associations between your bedroom and rest, keeping the room dark and cool, removing distracting electronics, and reserving the bed primarily for sleep and rest (not work or screens) are all compatible with pacing.

    Gentle stimulus control requires significant modification. Rather than getting out of bed and staying active until sleepy, you might simply roll over and rest without pressure, practice breathing exercises whilst lying down, or do a gentle body scan. The goal shifts from “only associate bed with sleep” to “associate bed with rest and calm” recognising that lying quietly has value even without sleep.

    What to avoid: Any fixed schedule that ignores symptom fluctuation. Any instruction to reduce time in bed or push through daytime tiredness.

    For more on how sleep disruption interacts with symptom flares, see our guide to fibromyalgia sleep flares and PEM.

    Any approach that treats rest as something to eliminate. The 2021 NICE ME/CFS guideline is clear that sleep management should be “personalised” and must “take into account the need for rest in the day.”

    If you work with a sleep therapist, explain your condition and PEM clearly. A good practitioner will adapt their approach; one who insists on standard protocols despite your concerns may not be the right fit.

    Nervous-system soothing that respects PEM

    The “tired but wired” state common in fibromyalgia and ME/CFS reflects genuine nervous system dysregulation. Research shows that people with these conditions often have higher sympathetic (stress) activation even during sleep. Calming the nervous system isn’t just about relaxation, it’s about shifting your physiology toward rest.

    Extended exhale breathing is perhaps the most accessible technique. Simply making your out-breath longer than your in-breath activates the parasympathetic (rest and digest) nervous system via the vagus nerve. Try breathing in for 2-4 counts and out for 4-8 counts, whatever feels comfortable. Five minutes of this whilst lying in bed requires minimal energy and can genuinely shift your state. If counting feels effortful, simply focus on a slow, gentle exhale.

    Grounding techniques interrupt anxious thought loops by bringing attention to present moment sensation. The 5-4-3-2-1 technique asks you to notice five things you can see (or remember seeing in your room), four you can feel (the weight of blankets, the pillow beneath your head), three you can hear, two you can smell, and one you can taste. This can be done with eyes closed, entirely from bed, and requires no physical effort.

    A worry pad by the bed gives racing thoughts somewhere to go. When worries surface, jot them down briefly and promise yourself you’ll address them tomorrow. This simple act of externalising concerns can reduce the mental effort of trying to hold onto them and can break the cycle of rumination that keeps the stress response active.

    Self-compassion practice may feel uncomfortable at first, but evidence links self-compassion directly to better sleep. When you notice self-critical thoughts (“Why can’t I just sleep like a normal person?”), try placing a hand on your chest and offering yourself kindness: “This is hard. I’m doing the best I can.” Research shows this kind of supportive self-talk triggers parasympathetic activation and reduces cortisol, the opposite of the stress response that keeps us wired.

    The key with all these techniques is gentleness. If any practice feels like effort or creates frustration, it’s not helping. Start with just one approach, practise it consistently for a few weeks, and add more if it’s working without draining you.

    What about melatonin, magnesium and other sleep aids?

    People with fibromyalgia and ME/CFS often explore supplements and sleep aids, hoping to find something that helps. The evidence is genuinely mixed, and it’s important to approach this area with realistic expectations.

    Melatonin has the most promising evidence for fibromyalgia specifically. Several small studies have found improvements in sleep quality, pain, and quality of life. For ME/CFS, the picture is less clear. A 2021 review found insufficient evidence to recommend it. Some research suggests people with fibromyalgia may have altered melatonin production, which could explain why supplementation helps some people. However, melatonin interacts with numerous medications including anticoagulants, antidepressants, and sedatives, and quality varies between products since supplements aren’t tightly regulated.

    Magnesium has theoretical benefits; it’s involved in muscle relaxation, nervous system function, and sleep regulation, and some studies have found lower levels in people with fibromyalgia. However, the evidence specifically for sleep improvement is limited. Different forms of magnesium have different absorption and effects, and high doses can cause digestive upset. If you’re considering magnesium, discussing it with your GP or pharmacist is sensible, particularly regarding interactions with other medications.

    Other supplements marketed for sleep (valerian, 5-HTP, L-theanine, CBD) have varying and generally weaker evidence. 5-HTP in particular carries significant risks if combined with antidepressants due to the possibility of serotonin syndrome; this combination should be avoided without specialist guidance.

    Pharmaceutical sleep aids require careful consideration. The 2021 NICE guideline for chronic primary pain (NG193) notes that opioids and standard hypnotics are not recommended for fibromyalgia. Low-dose amitriptyline is sometimes prescribed for fibromyalgia with sleep disturbance and may help some people, though it comes with side effects. Any medication decision should be made with your prescriber, considering your full picture.

    The honest summary: no supplement or medication reliably fixes sleep problems in fibromyalgia or ME/CFS. Some people find some things helpful. Many of us are medication sensitive and need to start any new approach at low levels. Nothing replaces the foundations of pacing, environment, and nervous system support, but these additional tools may offer modest benefit for some people when used cautiously.

    When to talk to your GP or specialist

    While this guide offers self-help tools, some situations warrant professional input.

    Consider speaking to your GP if:

    • Your sleep problems persist despite trying these approaches for several weeks
    • You suspect an underlying sleep disorder such as sleep apnoea (loud snoring, gasping awake, excessive daytime sleepiness beyond your usual fatigue)
    • You have symptoms of restless legs syndrome (uncomfortable leg sensations and urge to move, particularly at night)
    • Your sleep difficulties are worsening significantly or affecting your ability to function
    • You’re considering prescription sleep medication or have questions about supplements and interactions
    • You’re experiencing worsening depression or anxiety alongside sleep problems

    Your GP or specialist may offer:

    • Assessment for sleep disorders (potentially including referral for sleep studies)
    • Review of current medications that might be affecting sleep
    • Discussion of medication options appropriate for your conditions
    • Referral to a psychologist experienced in chronic illness for adapted CBT-I
    • Referral to ME/CFS or pain specialist services

    Remember that NICE guidelines emphasise personalised, multimodal approaches. There’s no one-size-fits-all solution, and finding what works often requires patience and professional support.

    Key resources and references

    Disclaimer

    This article provides general information about sleep and chronic illness for educational purposes only. It is not intended as medical advice and should not replace consultation with your GP, specialist, or other qualified healthcare professional. Everyone’s situation is different; what helps one person may not suit another, and some approaches may not be appropriate for your circumstances. Always discuss new supplements or significant changes to your sleep approach with a healthcare provider, particularly if you take other medications or have additional health conditions. If your symptoms are worsening or you’re concerned, please seek professional support.

    Written by Stems From The Gut

    This article was written by someone who lives with fibromyalgia, chronic pain, and gut issues. At Stems From The Gut, we believe in plain-English, evidence-aware information that respects the reality of living with chronic conditions—no toxic positivity, no “just push through” attitudes, and no pretending that simple solutions exist for complex problems. We do our best to align with current clinical guidelines whilst acknowledging their limitations. For more about our approach, see our Authors & Medical Stance page.

  • Welcome to the Stems From The Gut blog

    Welcome to the Stems From The Gut blog

    Living with fibromyalgia or chronic primary pain can feel like navigating a fog with no map. One day you’re managing; the next you’re flaring and can’t remember why. Your GP might have given you a diagnosis, but not much explanation. Online, you either find miracle cures that don’t work or complicated research you can’t make sense of when you’re exhausted.

    That’s where Stems From The Gut comes in. This is a fibromyalgia chronic pain blog that explains the science behind your symptoms in plain English, without over-promising or overselling. It’s here to help you understand what’s happening in your body – especially the gut–brain connection – so you can make informed choices that actually fit your life.

    You’re not looking for another person telling you to “just try harder”. You’re looking for realistic, evidence-informed support. That’s exactly what you’ll find here.

    What you’ll find on this fibromyalgia chronic pain blog

    This blog focuses on fibromyalgia and chronic primary pain, plus overlapping conditions like ME/CFS and Long COVID. The posts cover the topics that actually matter when you’re living with these conditions:

    Sleep and circadian rhythm. Why your sleep is disrupted, how that affects pain and fatigue, and what might genuinely help without requiring heroic effort.

    Gut health and the gut–brain–immune connection. How your digestive system, nervous system and immune system talk to each other, and why that matters for fibromyalgia symptoms. This isn’t about promising gut-healing cures; it’s about understanding the biology so you can make sense of your experience.

    Flares, pacing and nervous-system support. How to recognise your patterns, work with your limits instead of fighting them, and manage the boom-and-bust cycle that so many of us fall into. No graded exercise plans, no “push through the wall” advice – just pacing that respects post-exertional symptom worsening.

    Gentle lifestyle ideas that respect energy limits. Small, practical adjustments to movement, food, rest and routine – things you can actually do when you’re already exhausted.

    Everything is written with the understanding that you’re managing a real, physical condition. Not “all in your head”, not something you can positive-think your way out of.

    Who this is for (and who it isn’t for)

    This blog is for you if you’re tired of feeling dismissed. If you want explanations that respect both the science and your lived experience. If you’re fed up with conflicting advice that ignores how severe your fatigue or pain actually is.

    It’s for people who want plain-English help understanding fibromyalgia, chronic pain and why their body responds the way it does – without the hype or the judgement.

    It isn’t the right blog if you’re looking for quick miracle cures, or if you want someone to tell you that you just need to exercise more and think positive. Those approaches don’t work for fibromyalgia and chronic primary pain, and this blog won’t pretend they do.

    How we talk about evidence and safety

    Every post on Stems From The Gut is evidence-informed and, where relevant, aligned with NICE guidelines and current research. That means the information you read here is based on what the science actually says – not exaggerated, not twisted to sell you something.

    At the same time, this blog is honest about uncertainty. Fibromyalgia research is still developing, and there’s a lot we don’t know yet. When the evidence is unclear or mixed, the posts will tell you that.

    This is general information, not personal medical advice. It can’t replace speaking with your GP or specialist, and you should always check any changes to your routine or treatment with your own doctor first. But it can help you have more informed conversations with them.

    Where to start

    If you’re new here, you can read more on the About page to learn about the story and aims behind Stems From The Gut. It explains why this blog exists and what it’s trying to do.

    Head to the Articles page to browse posts on fibromyalgia, sleep, flares, gut–brain topics and more. Start wherever feels most relevant to what you’re dealing with right now. You don’t need to read everything at once – come back when you have the energy.

    A gentle closing note

    Living with fibromyalgia or chronic pain doesn’t mean you’re lazy, weak or failing. It means you’re managing a complex, often invisible condition that affects multiple systems in your body. That takes enormous effort, even when no one else can see it.

    This blog is here to help you feel a little less alone, and a bit more equipped to understand what’s happening. One small step at a time, at your own pace.

    If you’re not sure where to begin, start with the basics below, or browse everything on the Articles page.

    Where to Start

    • Begin with our overview: What Is Fibromyalgia? (And What It Isn’t)
    • Then explore Fibromyalgia and Sleep: Can Fixing Your Sleep Really Help Pain and Exhaustion?
    • When you’re ready, read Fibromyalgia Sleep and Flares: How Bad Nights Turn Up Pain and PEM to understand why bad nights can trigger crashes

    Key resources & references

    NHS – Fibromyalgia overview

    NICE guidance on chronic primary pain (NG193)

    NICE guidance on ME/CFS: diagnosis and management (NG206)

    Versus Arthritis – Fibromyalgia

    Fibromyalgia Action UK (FMA UK)

    Written by Stems From The Gut
    Created by someone living with fibromyalgia, chronic pain and messy gut issues. I write in plain English to help you feel more informed and less alone. You can read more about who we are and how we use evidence on the Authors & Medical Stance page.