If you have diverticulosis, a high-fiber diet can help prevent attacks of diverticulitis. Diverticulosis is the presence of diverticula--small, bulging pouches that form in the digestive system, most often in the large intestine. According to the Mayo Clinic website, diverticula are common and seldom cause problems. In diverticulitis, one or more diverticula become swollen or inflamed, causing abdominal pain, fever, nausea and changes in bowel habits. To prevent diverticulitis, aim for 20 to 35 grams of fiber each day, drink at least 64 ounces of fluids daily, respond promptly to bowel urges and exercise at least 30 minutes most days.
Fruits
Fresh and dried fruits are good sources of fiber. A one-cup serving of blackberries or raspberries has 8 g fiber. A medium pear provides 5 g fiber. You get 3 to 4 g from a medium apple, banana, mango or orange; one cup blueberries or strawberries; two medium dates or dried figs; or ¼ cup prunes. Other fruits provide 1 to 2 g fiber. Include a serving of fruit with each meal or snack.
Vegetables
A baked potato or sweet potato with the skin provides the highest fiber content among vegetables, at 4 to 5 g for a medium potato. A ½ cup serving of cooked broccoli, Brussels sprouts, carrots, cauliflower, corn, collard or turnip greens, okra, snow peas or spinach or a medium fresh carrot provides 2 to 3 g fiber. Other vegetables provide 1 to 2 g. Increase daily intake by adding vegetables to egg dishes, sandwiches, soups, stews and sauces. Make a quick salad by adding chopped or dried fruit to bagged cole slaw or broccoli slaw. Choose pre-cut vegetables with a low-fat dip for a crunchy snack.
Whole Grains
Start off the day by choosing a breakfast cereal with 5 or more g fiber per serving. Some great choices: All Bran, 10 g per 1/3 cup; bran flakes, 6 g per 2/3 cup; Fiber One, 21 g per ¾ cup; Grapenuts, 8 g per ¾ cup; Nutri-Grain wheat, 8 g per ¾ cup; raisin bran, 6 g per ¾ cup; or shredded wheat, 6 g per 2 biscuits. Look for whole grain bread with at least 2 g fiber per serving. Substitute quinoa, brown rice or whole wheat pasta for white rice or pasta. In baked goods, replace white flour with whole-grain flour or add crushed bran cereal, wheat bran or ground flax to muffins, waffles or cookies.
Legumes
Legumes are an excellent fiber source. In a ½ cup serving, black, butter, garbanzo, kidney, lima, navy, pinto or white beans, lentils or split peas contain 5 to 9 g fiber. Add beans to soup, stew, chili, tacos or burritos. Make a homemade veggie burger by pureeing black beans with salsa and scallions. Choose hummus---made from chick peas or white beans---as a vegetable dip or a sandwich spread. Try a mixed-bean salad or black bean and corn salsa.
Nuts and seeds
A serving of most nuts provides 2 to 3 g fiber---12 almonds, six to eight Brazil nuts, 10 pecans, seven whole walnuts or 1 ounce hazelnuts, peanuts or sunflower seeds. One tbsp. peanut butter or sesame seeds contains 1 to 2 g fiber. Choose a small serving of nuts for a salty, crunchy snack. Add sesame seeds or chopped peanuts to stir-fried vegetables. Try pecan-crusted chicken breast or sesame-crusted fish. Sprinkle nuts on a salad or mix into baked goods.
Fiber supplements
If you have a history or diverticulitis and find it difficult to consume 20 or more g fiber daily from food intake, you may want to use a fiber supplement made from psyllium (Metamucil) or methylcellulose (Citrucel). Check with your doctor to see if this is a good option for you.
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