Diverticulosis is a common condition affecting the large intestine in which small pouches, called diverticula, form in the colon wall. This occurs as the wall of the intestine has weak spots that when pushed against with stool, bow out.  While it is often asymptomatic, it can lead to complications like diverticulitis when inflamed or infected.

One common question is: Do nuts and seeds, increases the risk of diverticulitis? Recent research gives reassuring insights.

A study published in the Annals of Internal Medicine analyzed dietary habits from nearly 30,000 U.S. women aged 35 to 74 over a 19-year period (2003 to 2022). The data showed no significant link between the intake of nuts, seeds, or popcorn and an increased risk of diverticulitis. This suggests that nuts and seeds are not only safe for those with diverticulosis but may even offer health benefits due to their fiber, healthy fats, and essential nutrients.

The Role of Diet in Managing Diverticulosis and Preventing Diverticulitis

While nuts and seeds appear safe, adopting a high-fiber diet remains one of the most effective ways to prevent diverticulitis and promote overall colon health. Fiber adds bulk to the stool, reducing pressure on the colon walls and lowering the risk of pouch formation or inflammation. High-fiber foods include:

• Whole grains (e.g., oats, barley, brown rice)
• Fruits (e.g., apples, pears, berries)
• Vegetables (e.g., broccoli, carrots, leafy greens)
• Legumes (e.g., lentils, beans, chickpeas)

Staying well-hydrated is essential. Water softens the stool, so it is easier to pass and reduces the risk of constipation—a common trigger for diverticulitis flare-ups. The American Gastroenterological Association (AGA) recommends aiming for at least 25 to 30 grams of fiber per day for adults, accompanied by 8 to 10 cups of water daily to ensure the fiber can work effectively.

Managing Constipation: A Key Component of Diverticulosis Care

Constipation is a common concern for individuals with diverticulosis. According to the AGA’s guidelines for managing constipation, the following steps can be helpful:

• Increase Dietary Fiber: Gradually increase fiber intake to the recommended 25 to 30 grams per day.
• Stay Hydrated: Drink sufficient water to support proper digestion and stool formation.
• Physical Activity: Regular exercise stimulates bowel movements and reduces constipation risk.
• Consider Fiber Supplements: If dietary changes alone are insufficient, fiber supplements can help.  Psyllium often causes increased gas, so be aware of that side effect while your gut gets used to it.
• Limit Processed Foods: Reduce intake of low-fiber, processed foods that can contribute to constipation.

I hope this helps.