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High Fiber Diet PDF Print E-mail

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The leading cause of diverticulosis is an insufficient diet. 

A majority of health experts all agree that the lack of bulk and fiber in the everyday diet is the leading cause of chronic constipation that leads to diverticular disease.  In the western civilization we live a quick paced life filled with processed food, it does seems so much simpler on a hectic day to hit the drive through and not the local farmers market.  Even though fast foods and processed foods are quick and tasty, they are not necessary great for our system and really bad for diverticulitis sufferers.  Once diverticula have formed in the colon there is no turning back, they are there to stay for the rest of your life.

If you do have diverticulosis the chances are you are not eating a good high fiber diet.  As a matter of fact a vast majority of people in the United States only average only about 12 grams of dietary fiber a day.  Not very good when our diets should be consisting of at least 25 - 35 grams a day or more.

These 35 plus grams a day are essential in adding the fiber and bulk to your system to keep your bowels running smoothly and extremely important in controlling your diverticulosis.  Take the extra few minutes in the market and check the labels of what you are buying.  Keeping foods higher in fiber such as whole grain cereals, breads, and crackers, fresh fruits and vegetables, and beans in the fridge and pantry is a great way to start.  If you’re in the car a lot or munch at work keep appropriate snacks on hand so you can avoid the temptation of a quick run through a fast food drive through or a trip to the every popular snack vending machine.

This effort really is minimal and will result in a much more positive outcome for your body.  Enthusiasm is perfect for this time, however if you are on a lower fiber diet take it slow building up or quite a bit of your spare time will be in the bathroom, or saying excuse me for the extra gas expulsions. My personal plus side to adding more fiber in our diets is that I feel fuller and will eat less calories, which equals to losing or maintaining a healthy weight, plus less constipation, yahoo.

If you are just beginning a high fiber diet keep in mind that you should increase the amount of daily fiber intake slowly so that your stomach can get used to the change. If you add in too much fiber too quickly it could cause an upset stomach and extra gas.

Here is a simple list for you to follow while getting started and maintaining a high fiber diet.



  • Carrots
  • Baked potatoes  with skin on
  • Winter squash
  • Green peas
  • String beans
  • Broccoli
  • Brussel sprouts
  • Sweet potatoes
  • Artichokes
  • Beans - kidney, lima, pintos


  • Pears
  • Apples
  • Tangerines
  • Prunes
  • Figs
  • Raisins
  • Berries


  • Whole grain breads
  • Brown rice
  • Bran cereals
  • Shredded Wheat
  • Whole wheat pastas
  • Grape Nuts
  • Wheatina
  • Ry-Krisp
  • Whole wheat crackers
  • Whole rye bread
  • Graham crackers
  • Oatmeal
  • Whole grain baked yummies


  • Lentils
  • Dried peas
  • Nuts (chewed well)
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