The Diverticulitis Surprise NO ONE Saw Coming

By Dr. Scott Olson, ND Posted August 20, 2025

Sometimes the hardest thing to do is let go of advice you’ve been giving for years.

For decades, I’ve told patients at risk for diverticulitis to avoid nuts and seeds like the plague.

Why? Well, because that’s what every doctor tells their patients. It’s what I learned in medical school, what I read in textbooks, and what the experts recommended.

But boy, have we been wrong.

And I mean really wrong…

New research published in the Annals of Internal Medicine has turned everything we thought we knew about diverticulitis on its head. Not only are nuts and seeds not the villains they’ve been made out to be—they might actually be protective.

This is one of those moments that reminds me why I love medicine—even when it serves me a hefty slice of humble pie.

Let me back up and explain…

Diverticulitis develops when small pockets in the large intestine become inflamed. These little pouches, called diverticula, are surprisingly common as we age—about half of people over 60 have the condition called diverticulosis.

Most of the time, the pouches just sit there quietly, causing no problems. But when they get inflamed or infected, you get diverticulitis. This can cause uncomfortable digestive symptoms and often leads to significant dietary restrictions.

For years, the medical establishment has told people with these pouches who are at risk for diverticulitis to avoid nuts, seeds, popcorn, and other small, hard foods. The theory was that these tiny particles could get stuck in those intestinal pockets and cause irritation or infection.

It made sense. It seemed logical. But it turns out, it was complete nonsense.

This new research followed over 29,000 female volunteers for nearly 14 years and found that those who regularly ate nuts and seeds had a reduced risk of developing diverticulitis.

Let me say that again—women who frequently ate nuts and seeds had lower rates of diverticulitis. Earlier research found similar results in men.

Practicing good medicine means always being willing to learn and change your approach as new evidence emerges. I’m honestly excited about what this research means for people who’ve been unnecessarily restricting their diets.

Think about all the patients who’ve avoided nutrient-dense foods like almonds, walnuts, chia seeds, and flaxseeds because their doctor told them they were dangerous.

Nuts and seeds are nutritional powerhouses. They’re loaded with healthy fats, protein, fiber, vitamins, and minerals. They can help with heart health, brain function, and weight management. And far too many folks have been avoiding them due to outdated assumptions.

This research is part of a growing understanding that fiber-rich, whole food diets are generally protective for digestive health, not harmful.

The old advice to follow a low-fiber, bland diet during diverticulitis recovery is also being questioned. More recent evidence suggests that high-fiber diets might help prevent future flare-ups.

Now, I’m not saying you should immediately start downing trail mix if you have active diverticulitis. If you’re in the middle of a flare-up, you still need to work with your doctor on the best approach for your specific situation.

But for prevention and long-term management, the evidence is pointing in a very different direction than what we’ve been recommending.

P.S. “Biohack” your life like a billionaire on an average Joe’s budget—Here’s how…

Source:

Trevor Barlowe, MD, et al., Diet and Risk for Incident Diverticulitis in Women: A Prospective Cohort Study, 6 May 2025, Annals of Internal Medicine, Volume 178, Number 6, doi:10.7326/ANNALS-24-03353

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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