Download Fiber and Diverticulitis

The Role of Fiber in Managing Diverticulitis!
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Diverticulitis occurs when pea-sized pouches form in the intestinal wall, most commonly,
the colon or large intestine. As we get older, our risk for developing diverticulitis increases.
There is no single cause of diverticulitis; research shows it can be a mixture of things, one of
which, is a lifelong diet low in fiber. When these pouches become infected or inflamed, it can
be painful.!
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3 lifestyle changes you can make to help manage diverticulitis
and prevent a painful flare:!
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1. Exercise: try to get 30 minutes or so of exercise every day to promote normal bowel
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function.!
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easier.!
2. Drink More Water: drinking plenty of water helps waste pass through the colon
3. Gradually Increase Fiber in Your Diet: fiber softens waste material and
helps it to pass more quickly through the colon.!
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More on fiber:!
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• Gradually increase fiber consumption over a few weeks. You may
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experience some gas or bloating during this time. !
• Water and fiber work together to help you have healthy bowels.
You must drink plenty of water when increasing fiber in your diet, otherwise, stool will not
move through your digestive tract easily. How much water should you drink? A good way to
estimate is to divide your body weight in half and drink that much water daily, in ounces.
Drink more water if you consume caffeinated or alcoholic beverages. !
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• Aim for 25 to 35 grams of fiber, daily, when you are not experiencing a flare.!
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Losing weight and quitting smoking have also been shown to help reduce the risk of
diverticulitis.!
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Ideas for More Fiber-Filled Meals and Snacks !
Keep in mind, it takes trial and error to figure out which foods make you feel good when
managing your diverticulitis. !
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Breakfast:!
• Smoothie with 1 cup frozen spinach, 1/2 cup berries, 1 cup nut or dairy milk, & a tablespoon
of nut butter!
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• Eggs + whites scramble: two eggs or 1 egg + 2 whites, scrambled with greens and
mushrooms, topped with salsa !
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• Oatmeal: 1/2 cup oatmeal with nut or dairy milk, add 1 tablespoon chia or flax seeds, fresh
berries!
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Lunch:!
• Salad with mixed greens, protein (beans, lean meats such as roasted chicken, turkey, or
fish), cucumbers, carrots, 1 tablespoon nuts or seeds, and olive-oil based dressing !
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• Soup with a variety of cooked vegetables, plus protein (beans, lean meats such as chicken
or turkey)!
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Dinner:!
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• Loaded baked sweet or white potato: bake a sweet potato or white potato, cut in half, and top
with sautéed greens such as spinach, kale, and some protein (beans, lean meats such as
chicken or turkey). Top with salsa, cottage cheese, or avocado. !
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• Stir-fry: make a stir-fry with your favorite vegetables, lean protein, and add flavorful spices
such as ginger, basil, cumin, curry powder, or turmeric !
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Snacks: !
• 1 cup of minestrone soup!
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• Cottage cheese with sliced fruits or vegetables!
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• Roasted or regular vegetables dipped in hummus !
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• Apple with almond, cashew, or peanut butter (1 to 2 tablespoons)!
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Hauser, S. (2011). Diverticular disease. In Mayo Clinic on digestive health (3rd ed.). Rochester, Minn.: Mayo Clinic.!
Lipski, N (2012). Digestive Wellness (4th ed.). New York: McGraw Hill. !
Mahan, L. (2008). Krause's food & nutrition therapy (12th ed.). St. Louis, Mo.: Saunders/Elsevier.!
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Two Sample Meal Plans for Diverticulitis !
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Meal Plan 1: 20- 25 grams fiber; a good range for someone trying to slowly increase fiber intake.!
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Breakfast: approximately 5 to 7 grams of fiber!
• 1/2 cup oatmeal with cinnamon, 1 tablespoon peanut butter, 1/4 cup raspberries or blueberries!
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Lunch: approximately 8 to 9 grams of fiber!
• 1 mixed greens salad with balsamic dressing!
• Includes 1 hardboiled egg, 1/4 cup shredded carrots, 1/4 cup roasted beets, 1/4 cup
cucumbers!
• 1/2 turkey sandwich on sprouted whole grain or whole wheat bread!
• Includes roasted turkey, 1 tablespoon mustard, lettuce, 2 tomato slices, oil and vinegar!
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Snacks: approximately 2 to 4 grams of fiber!
• 1 cup chopped vegetables with 2 tablespoons hummus !
• 1/2 cup cottage cheese with frozen mixed berries !
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Dinner: approximately 6 to 7 grams of fiber!
• 1 1/2 cups Thai chicken red curry with assorted vegetables!
• 1/3 cup brown rice!
• 1/2 cup cucumber salad !
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Meal Plan 2: Over 35 grams fiber; work towards eating this amount of fiber slowly over time.!
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Breakfast: approximately 10 grams of fiber!
• Green smoothie with 1.5 cups frozen spinach, 1/2 cup berries, 1 cup almond milk, 1 tablespoon
almond butter, 1 tablespoon chia seeds!
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Lunch: approximately 14 grams of fiber!
• 1 cup minestrone soup!
• 1 mixed greens salad with balsamic dressing, and the following toppings:!
• 1/2 cup cucumber and carrots!
• 1/2 cup roasted squash !
• 1/2 cup kidney beans !
• 1/2 cup roasted beets !
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Snacks: approximately 2 to 4 grams of fiber, each!
• 1 medium-sized apple with 1 tablespoon almond butter!
• 1 piece of sprouted toast with 1/4 avocado spread on top!
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Dinner: approximately 6 grams of fiber!
• 5 ounces grilled salmon!
• 1 1/4 cups roasted garlic brussels sprouts!
• 1 small sweet or white potato with skin with 1 teaspoon butter