Answer:
Ah, the joy of being a nutritionist… and married to someone with gut issues. 😅
My husband has diverticular disease—those small pouches in the colon wall called diverticula—and every so often, things get serious when one of them becomes inflamed. A diverticulitis flare-up is no small matter, and we both want to do everything possible to prevent it from happening again.
Over the years, I’ve heard this question more than once, and I know many others are wondering the same: What can I eat to protect my gut and avoid another flare-up? Let’s dive in.
Nuts and seeds: surprising allies
For a long time, people with diverticulosis were told to avoid nuts, seeds, and popcorn, in case small particles got stuck in those pouches and caused inflammation. But modern research is painting a very different—and much more hopeful—picture.
A recent study published in Nutrients (summarised on Healthline) followed over 50,000 people for more than 20 years. The result? Those who ate more nuts and seeds had a lower risk of developing diverticulitis.
Why? Likely because:
- Nuts and seeds are rich in anti-inflammatory compounds.
- They’re packed with fibre, which supports regular bowel movements.
- They contain healthy fats and polyphenols that promote gut health.
So, should he eat them?
In most cases—yes. A moderate, regular intake of nuts and seeds can actually support colon health. That means:
A handful of walnuts, almonds, or sunflower seeds as a snack
A spoonful of ground flax or chia seeds stirred into yogurt or porridge
A drizzle of tahini or natural nut butter on toast or roasted vegetables
After a flare-up, it’s important to reintroduce fibre gradually—so we took it slowly at home, watching carefully how his gut responded.
More tips from my kitchen to yours:
Here’s what I tell my husband (and my clients!):
- Increase fibre through cooked veg, legumes, whole grains, and fruit with skin
- Drink plenty of water to help fibre do its job
- Stay active—movement supports healthy digestion
- Cut back on ultra-processed foods, which can worsen inflammation
❗ But remember…
If you’ve recently had a diverticulitis flare-up, talk to your GP or dietitian before making big changes to your diet. This advice is great for preventing inflammation, not for managing it once it’s active.
So yes, my dear, you can absolutely eat seeds. Just maybe not straight out of the bag like popcorn during a football match. 😉
Have a question about supporting your health (or your partner’s)?
Ask Nika – I’m here to help, from the heart and from the gut.