For years, people with diverticulitis were told to steer clear of nuts, seeds, and popcorn. The theory? Those small, hard bits of food could lodge in colon pouches (diverticula) and trigger painful inflammation. But new research—and a growing body of evidence—says it’s time to toss that myth.
A recent study published in Annals of Internal Medicine followed more than 29,000 women for nearly two decades and found no link between eating nuts, seeds, or corn and an increased risk of diverticulitis. Even women who consumed these foods regularly were no more likely to be hospitalized or need surgery than those who ate them sparingly.
This backs up a 2008 study on men that reached the same conclusion. But until now, many health professionals and patients still clung to the outdated idea, especially for women.
So, what raises your risk for diverticulitis? Smoking, heavy drinking, higher body weight, and Western-style diets full of red meat and processed foods all showed strong associations. In contrast, healthy eating patterns—like the Mediterranean or DASH diets—actually lowered the risk.
The key takeaway? It’s not about cutting specific foods, but embracing a fiber-rich, plant-forward diet that nourishes your gut microbiome. According to dietitian Kim Kulp, RDN, “Nuts, seeds, legumes, and whole grains fuel beneficial bacteria that protect the gut lining.”
Of course, every gut is different, and if you’ve been told to avoid certain foods short-term during a flare-up, follow your provider’s advice. But the idea that a handful of almonds or chia seeds might send you to the ER? That’s old-school thinking. These fiber-packed foods may be part of your best defense.
Science evolves—so should your plate.
