This Type of Fiber Eases Knee Pain as Well as Physical Therapy, New Study Shows

If creaky, achy knees are slowing you down—making stairs feel like a mountain or turning a simple walk around the block into a wince-worthy chore—there’s a promising option worth knowing about. A simple daily fiber supplement may ease knee pain just as effectively as physical therapy (PT), according to new research. And best of all, you can try it from the comfort of your own kitchen.

The knee pain study that’s turning heads

Researchers at the University of Nottingham set out to see whether something as humble as fiber could rival the gold-standard treatment for arthritic knees. In a six-week study, adults with knee arthritis were given 20-gram daily doses of inulin—a type of fiber made from chicory root. Another group did physical therapy exercises instead.

The result? Both groups experienced meaningful pain relief—essentially tying for first place. Even more striking: The inulin group saw their pain threshold rise, meaning they could tolerate more pressure before discomfort kicked in. The physical therapy group didn’t see that same benefit.

Why fiber boosts knee pain relief

It sounds almost too simple—how could something you sprinkle into your morning oatmeal rival weeks of exercises designed by a specialist? The answer lies in your gut.

Inulin is what’s known as a prebiotic fiber. When it reaches your gut, it ferments and feeds the beneficial bacteria living there. That fermentation process is believed to trigger compounds that help reduce inflammation throughout the body and act on the pathways that signal pain to your brain. In other words, your gut and your knees are more connected than you might think. Soothing one may help soothe the other.

For women over 50, whose knees often bear the brunt of years of walking, lifting little ones (and now grandchildren) and so much more, this surprising study result is welcome news.

The bonus benefit nobody saw coming

There’s one more detail that makes this approach especially appealing for real life: The fiber supplement group had a much lower dropout rate than the physical therapy group. Finding time (and energy) for a structured exercise routine when your knees already hurt is a tall order. Stirring a scoop of fiber into your coffee or yogurt? That takes about 10 seconds. For those of us juggling work, family and everything in between, the easier a treatment is to stick with, the more likely it is to actually help.

How to get the benefits of fiber for knee pain relief

Inulin is widely available as a powder supplement—look for products made from chicory root, which is the form used in the study. Aim for 20 grams a day, the study dose that delivered results. It mixes easily into warm drinks, smoothies, oatmeal or yogurt and is virtually tasteless, with a slight natural sweetness.

A word to the wise: Fiber can cause gas or bloating at first, so it’s smart to start with a smaller amount and work up gradually over a week or two. And as always, talk to your doctor before adding a new supplement, especially if you have digestive conditions or take medications.

A version of this article appears in the October 26, 2026, issue of Woman’s World.