Diverticular disease might not be something you hear about often — but it’s surprisingly common, especially as we age.

According to NHS Scotland, about half of all people in the UK will develop diverticula (small bulges or pockets in the wall of the colon) by age 50, and more than 70% by age 80  [1].

For most, these diverticula are harmless and cause no symptoms — a condition known as diverticulosis.

But for some, they can lead to diverticular disease (when symptoms like cramps, bloating, or changes in bowel habits develop) or diverticulitis, a more serious condition where the pouches become inflamed or infected.

The good news? Research now shows that simple lifestyle and diet changes can significantly lower your risk — even if you’re already in midlife.

1. A High-Fibre Diet May Cut Risk by Over 40%

A 2019 meta-analysis found that people eating the most dietary fibre (around 30g per day) were 41% less likely to develop diverticular disease than those with the lowest fibre intake [2].

This finding supports earlier UK research from the EPIC-Oxford study, which found that vegetarians — who typically consume more fibre — had a substantially lower risk of hospitalisation or death from diverticular disease than meat-eaters [3].

Yet despite the evidence, the average UK adult consumes only around 18g of fibre a day — well below the NHS target of 30g [4].

✅ Found in: beans, lentils, oats, whole wheat bread, root vegetables, berries, nuts, and prebiotic-rich foods like onions, garlic, bananas, and Jerusalem artichokes.

How Fibre Helps the Gut Stay Healthy

Fibre plays multiple roles in keeping the digestive system functioning smoothly:

• Adds bulk and softness to stool, helping to prevent constipation, which can worsen diverticular symptoms.

• Feeds beneficial gut bacteria, which produce short-chain fatty acids that help reduce inflammation in the colon.

• May reduce pressure inside the bowel, which is thought to contribute to the formation of diverticula in the first place.

A 2025 UK Biobank study published in Gut found that people with higher fibre intakes — especially from whole grains — had significantly lower risk of hospitalisation or surgery for diverticulitis [5].

And NHS guidance confirms: a high-fibre diet is one of the most important steps for prevention and long-term management [6].

Easy Ways to Eat More Fibre

If 30g sounds like a lot, don’t worry — it adds up faster than you think:

• 2 slices of wholemeal bread: 6g

• 1 bowl of porridge oats: 4g

• 1 apple (with skin): 2g

• 1 portion of lentils or beans: 6–8g

• 1 handful of raspberries: 4g

  
  

Swapping white rice for brown, adding vegetables to meals, and choosing whole fruit over juice are simple, helpful changes.

If you still struggle to meet your goal, a supplement containing inulinmay help — but introduce fibre gradually to avoid bloating.

2. Prioritise Plant-Based Diversity

The 2025 study also found that a higher-quality, plant-focused diet — rich in legumes, vegetables, wholegrains, nuts, and seeds — was linked to lower risk, even for people who still ate meat.

✅ Tip: Try to include 30 different plant foods a week — count spices, herbs, grains, pulses, and vegetables.

3. Cut Back on Red and Processed Meat

Both the Gut study and earlier NHS-supported research found that high intake of red and processed meat (e.g. sausages, ham, bacon) increases diverticulitis risk. These foods may raise inflammation and negatively impact gut bacteria.

✅ Tip: Swap processed meats for oily fish, plant proteins, or pulses like lentils and chickpeas.

4. Move Your Body — It Helps Your Gut

Although not directly assessed in the 2025 study, the NHS highlights regular movement as important for digestive health. It helps bowel function, reduces inflammation, and keeps pressure in the gut lower.

✅ Tip: Aim for 150 minutes of moderate activity per week. Try brisk walking, swimming, gardening, or cycling.

5. Drink Enough Water

Fibre needs fluid to work properly. Without it, a high-fibre diet can lead to bloating or constipation.

✅ Tip: Drink 6–8 glasses (1.5 to 2 litres) of water daily, especially when increasing fibre.

6. Don’t Ignore Bowel Changes

Diverticular disease often causes no symptoms — but when it turns into diverticulitis, signs may include:

• Persistent lower abdominal pain

• Fever or chills

• Nausea or vomiting

• Rectal bleeding

• Constipation or diarrhoea

✅ Tip: If you experience these, speak to your GP. Early treatment reduces the risk of serious complications.

7. Be Cautious with Long-Term NSAID Use

The 2025 Gut study also noted that regular long-term use of NSAIDs — non-steroidal anti-inflammatory drugs like ibuprofen and diclofenac (commonly used for pain, arthritis, or muscle aches) — were linked to a higher risk of diverticulitis complications, possibly due to their effects on the gut lining.

✅ Tip: If you use NSAIDs regularly, consult your GP about safer long-term options.

A Final Word

Diverticular disease becomes more common with age — but that doesn’t mean it’s inevitable.

One of the most effective ways to lower your risk is to adopt a diet high in fibre and plant variety, reduce processed meats, stay active, and keep well hydrated.

These habits don’t just support your gut — they also benefit your heart, brain, and long-term wellbeing.