By the time they reach 80 years of age, about 70% of individuals in Western countries will have diverticulosis. In this condition, small bulges, known as diverticula, develop in the wall of the colon. Diverticula rarely cause problems but can become inflamed or infected, resulting in diverticulitis, which may lead to abdominal pain, fever, and nausea, and occasionally requires surgery (although this is rare).
Cause of Disease
The specific cause of diverticulosis is still unknown, though there are many related risk factors. A low fiber diet, obesity, being inactive, and genetics have all been linked. Surprisingly, younger individuals are now being diagnosed with diverticulitis, likely due to diets high in processed food and low in fiber.
Newer Thinking on Diet and Risk
Earlier advice suggested avoiding nuts and seeds, but this has been disproven by modern studies. Now, we know that eating a high fiber diet will help reduce risk. Fiber makes the stool softer, reduces pressure in the colon, and lowers risk of infection or flare-up.
Small Changes for Your Gut
It is more than possible to prevent diverticulitis, through an easy change in diet and lifestyle. For example, individuals can swap refined carbohydrates for whole grains, add legumes, and increase fruits and vegetables in their diet in order to help them reach the recommended 30 grams of fiber/day. Hydration and a reasonable amount of physical activity are also important for a healthy gut.
Diverticulosis is a very common diagnosis, particularly for older adults so it is important to recognize that small, sustainable changes in lifestyle will have a tremendous impact on risk, and overall gut health.
