A Quick Story Before We Begin
If you have never heard of diverticulosis, I want to introduce it to you, because it is becoming more common than ever.
Not too long ago, one of my first cousins, someone I love and care about deeply, called me scared. He was having stomach cramps, changes in his bowel habits, and bloody diarrhea. His mind went straight to cancer.
That fear makes sense. When symptoms like that show up, most people think the worst.
While he was in the hospital, doctors ran tests. That is when he learned he did not have cancer. Instead, he was told he had diverticulosis.
That news brought relief, because no one wants cancer.
But it also raised a new question:
What is diverticulosis, and how serious is it?
That question is precisely why this article exists.
What Is Diverticulitis?
Diverticulitis is a condition that affects the large intestine, also called the colon.
To understand diverticulitis, you first need to understand diverticulosis, which is different from diverticulitis. The words look almost the same, but the endings change the meaning.
Think of it like this:
-
- One word ends in “osis”
- The other ends in “itis”
That small change makes a big difference.
What Does “Osis” Mean?
When a medical word ends in “osis,” it means having a condition, not inflammation or infection.
Diverticulosis means small pockets have formed in the wall of the colon. These pockets are called diverticula.
An Easy Analogy
Think of the colon like a garden hose.
Over time, if pressure builds up inside the hose, small weak spots can form. Those weak spots are like the pockets seen in diverticulosis.
Most people with diverticulosis:
-
- Feel completely fine
- Have no pain
- Have no symptoms
In fact, most people only learn they have diverticulosis during a routine colonoscopy, often done for cancer screening [1].
Diverticulitis Always Comes After Diverticulosis
This is very important to understand.
You cannot have diverticulitis unless you already have diverticulosis.
Diverticulosis is the condition.
Diverticulitis occurs when those pockets become inflamed or infected.
What Does “Itis” Mean?
When a word ends in “itis,” it means inflammation, and sometimes infection.
Examples:
-
- Appendicitis – inflamed appendix
- Tonsillitis – inflamed tonsils
- Diverticulitis – inflamed diverticula
Another Analogy
If diverticulosis is like a small dent in a car, diverticulitis is when that dent becomes red, swollen, and painful.
When “itis” shows up:
-
- Pain increases
- Swelling occurs
- Fever may appear
- Medical care is often needed
Before inflammation, the condition may be silent.
Once inflammation starts, the problem becomes real.
Why Does Diverticulitis Happen?
Diverticulitis does not usually happen overnight. It develops slowly over time.
Common reasons include:
-
- Long-term inflammation in the gut
- Not eating enough fiber
- Constipation and hard stools
- Too much pressure inside the colon
- Poor gut bacteria balance
Simple Analogy
Fiber is like oil for an engine.
Without enough oil, parts rub together and break down.
Without enough fiber, stool becomes hard, pressure increases, and the colon becomes irritated.
When pressure and inflammation combine, one of the pockets can flare, leading to diverticulitis [2].
How Do You Know If You Have Diverticulitis?
Diverticulosis usually causes no symptoms.
Diverticulitis often causes symptoms such as:
-
- Pain in the lower left side of the belly
- Bloating or cramping
- Fever or chills
- Constipation or diarrhea
- Nausea or loss of appetite
The pain often starts suddenly and can get worse over a few days.
Doctors usually diagnose diverticulitis using:
-
- Your symptoms
- A physical exam
- Imaging tests like a CT scan [2]
The Role of Inflammation (The Key to Everything)
Diverticulitis is an inflammatory condition.
When inflammation is high:
-
- The gut lining becomes weaker
- Healing slows down
- Blood flow to the colon is reduced
- The immune system stays on “high alert”
Think of Inflammation Like a Fire
A small fire can help cook food.
A fire left burning too long causes damage.
Chronic inflammation is like a fire that never fully goes out.
Dr. Artemis Simopoulos, a physician and world-renowned researcher who has studied inflammation for decades, explains it this way:
“And we know from clinical studies and animal experiments that inflammation is at the base of ALL chronic diseases.” [3,4]
Diverticulitis fits this exact pattern.
How Can You Lower Your Risk of Diverticulitis?
1. Eat Enough Fiber (When Not in a Flare)
Fiber helps:
-
- Keep stool soft
- Lower pressure in the colon
- Feed healthy gut bacteria
People who eat more fiber have a lower risk of diverticular disease [1].
Good fiber foods include:
-
- Fruits like berries and apples
- Vegetables
- Beans and lentils
- Oats and whole grains
During a flare, fiber is often lowered for a short time. Once symptoms improve, fiber should be added back slowly.
2. Support Your Gut Bacteria
Healthy gut bacteria help calm inflammation.
Helpful habits:
-
- Eating yogurt, kefir, or sauerkraut
- Eating fiber-rich foods
- Avoiding unnecessary antibiotics
Fiber helps good bacteria grow and protect the gut [5].
3. Drink Enough Water
Water helps fiber do its job.
Without enough water:
-
- Stool becomes hard
- Constipation worsens
- Pressure increases
This raises the risk of inflammation.
4. Reduce Inflammatory Foods
Foods that increase inflammation when eaten often include:
-
- Ultra-processed foods
- Sugary drinks and snacks
- Refined carbohydrates
- Poor-quality fats
Chronic inflammation increases the chance that diverticulosis turns into diverticulitis [2–4].
5. Nuts and Seeds Are Not the Enemy
In the past, people were told to avoid nuts and seeds forever.
Research now shows:
-
- Nuts and seeds do not increase diverticulitis risk
- They are safe once healed
- They should only be avoided during active flares [6]
The Big Picture
-
- Diverticulosis is common and often silent
- Diverticulitis happens when inflammation is added
- “Osis” means having a condition
- “Itis” means inflammation or infection
Lower inflammation, reduced pressure, and supporting gut health reduce the risk of diverticulitis.
Final Takeaway and Next Steps
Diverticulitis is not random.
It is not caused by one food.
It is strongly linked to chronic inflammation.
If someone shared this article with you, it means they care about your health.
One helpful next step is learning your inflammation status. This can be done with a BalanceTest, a simple at-home blood spot test that measures:
-
- Your omega-6 to omega-3 ratio
- Your omega-3 index
- Fatty acids linked to inflammation
Think of it like checking the oil level in your car before the engine breaks down.
If you would like help:
-
- Contact the person who shared this article
- Email me at robert@dietfreelife.com
- Or schedule a free consultation
The goal is not fear. The goal is prevention, clarity, and better health before “itis” ever shows up.
References
-
- Crowe, F. L., Appleby, P. N., Allen, N. E., & Key, T. J. (2011). Diet and risk of diverticular disease in the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC). British Medical Journal, 343, d4131. https://doi.org/10.1136/bmj.d4131
- Strate, L. L., & Morris, A. M. (2019). Epidemiology, pathophysiology, and treatment of diverticulitis. Gastroenterology, 156(5), 1282–1298. https://doi.org/10.1053/j.gastro.2018.12.033
- Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. https://doi.org/10.1016/S0753-3322(02)00253-6
- Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128
- Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715. https://doi.org/10.1016/j.chom.2018.05.012
- Strate, L. L., Liu, Y. L., Syngal, S., Aldoori, W. H., & Giovannucci, E. L. (2008). Nut, corn, and popcorn consumption and the incidence of diverticular disease. Journal of the American Medical Association, 300(8), 907–914. https://doi.org/10.1001/jama.300.8.907
________
Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, Omega Balancing Coach™, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.
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