Diverticulitis meal plan, fiber, built up slowly.
Between flares, high fiber foods may lower the risk of diverticulitis, per NIDDK and Mayo Clinic. Here is a week of about 1,700 calories built on fruit, vegetables, beans and whole grains. Alma can fit it to your goal.
Built from NIDDK, AGA and Mayo Clinic advice.
The rules
Three habits for the weeks between flares
Fiber, a little at a time
Add fiber a little at a time, and drink water as you go.
Nuts, seeds and popcorn stay
NIDDK and Mayo Clinic say these foods are not harmful.
Know the flare rules
During a flare, your clinician may drop you to clear liquids, then low fiber.
Sample week
Seven high fiber days for diverticulitis
About 1,640 to 1,815 calories and about 44 g of fiber a day. Scale portions to your needs. Find your number
This is the week between flares. During a flare, follow your care team's clear liquid or low fiber advice first, then build fiber back slowly with water.
Day 1Monday
BreakfastOatmeal with pears and walnuts½ cup dry rolled oats cooked with 1 cup milk, 1 diced pear, 2 tbsp walnuts
LunchRed lentil soup with a whole-grain roll1½ cups lentil and vegetable soup, 1 whole-grain roll
SnackApple with peanut butter1 apple, 1 tbsp peanut butter
DinnerBaked chicken with brown rice and broccoli5 oz chicken breast, 1 cup cooked brown rice, 1 cup broccoli, 2 tsp olive oil
About 1,750 kcal96 g protein40 g fiber
Day 2Tuesday
- BreakfastWhole-grain toast with peanut butter and banana2 slices whole-grain toast, 1 tbsp peanut butter, 1 banana
- LunchChickpea salad with whole-wheat pita¾ cup chickpeas, tomato and cucumber, 1 tbsp olive oil, 1 whole-wheat pita
- SnackGreek yogurt with raspberries and chia¾ cup plain Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds
- DinnerBaked salmon with quinoa and green beans5 oz salmon, 1 cup cooked quinoa, 1 cup green beans
About 1,670 kcal95 g protein42 g fiber
Day 3Wednesday
- BreakfastWarm oats with blueberries and flaxseed½ cup dry rolled oats cooked with 1 cup milk, ½ cup blueberries, 1 tbsp ground flaxseed, 1 tbsp pumpkin seeds
- LunchTuna and white bean wrap with an apple1 whole-wheat tortilla, 1 can tuna, ½ cup white beans, lettuce and tomato, 1 tsp olive oil, 1 apple
- SnackAlmonds with dried apricots1 oz almonds, 4 dried apricots
- DinnerTurkey meatballs with whole-wheat spaghetti5 oz cooked turkey meatballs, 1½ cups cooked whole-wheat spaghetti, zucchini and tomato sauce, 1 tsp olive oil
About 1,810 kcal109 g protein45 g fiber
Day 4Thursday
- BreakfastVeggie scramble with toast and raspberries2 eggs scrambled in 1 tsp olive oil with peppers and onion, 2 slices whole-grain toast, 1 cup raspberries
- LunchBlack bean soup with brown rice and cheddar1 cup black beans, ½ cup cooked brown rice, vegetables, 2 tsp olive oil, 1 oz cheddar
- SnackEdamame with lemon and salt1 cup shelled edamame
- DinnerBaked cod with farro and carrots5 oz cod, 1 cup cooked farro, 1 cup carrots, 2 tsp olive oil
About 1,690 kcal106 g protein51 g fiber
Day 5Friday
- BreakfastPeanut butter banana smoothie with oats1 banana, 1 tbsp peanut butter, ½ cup dry oats, 1 cup milk, 1 tbsp chia seeds
- LunchLentil and vegetable salad with feta1 cup cooked lentils, tomato and cucumber, 1 oz feta, 1 tbsp olive oil
- SnackOrange with walnuts1 orange, 1 oz walnuts
- DinnerStuffed peppers with turkey and bulgur2 pepper halves with 4 oz ground turkey, ¾ cup cooked bulgur, 1 tsp olive oil, 1 cup green beans
About 1,740 kcal88 g protein49 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with strawberries2 pancakes from ½ cup buckwheat flour, 1 egg and milk, 1 cup strawberries, 1 tbsp maple syrup
- LunchQuinoa and white bean bowl1 cup cooked quinoa, ½ cup white beans, roasted peppers and zucchini, 1 tbsp olive oil
- SnackPopcorn with almonds3 cups air-popped popcorn, 1 oz almonds
- DinnerBaked haddock with potatoes and peas6 oz haddock, 1 cup boiled potatoes, 1 cup peas, 2 tsp olive oil
About 1,760 kcal96 g protein41 g fiber
Day 7Sunday
- BreakfastWhole-grain waffle with berries and yogurt2 small whole-grain waffles, ½ cup Greek yogurt, 1 cup mixed berries, 1 tbsp chia seeds
- LunchChicken and vegetable soup with crackers2 cups chicken and vegetable soup with 4 oz chicken, 6 whole-grain crackers, 1 slice whole-grain bread
- SnackApple with almond butter1 apple, 1 tbsp almond butter
- DinnerLemon chicken with barley5 oz chicken breast, 1 cup cooked barley, roasted carrots and fennel, 2 tsp olive oil
About 1,640 kcal114 g protein40 g fiber
Shopping list
What to buy
Most days
Chicken, turkey and dairyChicken, ground turkey, Greek yogurt, milk, cheddarchicken breastgreek yogurt
Now and then
Frozen vegetables and canned beans count, and they keep the week cheap.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should you eat during a diverticulitis flare?
Follow your care team. The AGA advises clear liquids during the acute phase of uncomplicated diverticulitis, with food advanced as symptoms improve, and some clinicians then suggest a few days of low fiber food. The low residue meal plan covers that stretch. This page is the week between flares.
Are nuts, seeds and popcorn bad for diverticulitis?
No. NIDDK says recent research suggests these foods are not harmful for people with diverticular disease, and Mayo Clinic says there is no evidence that they are. They can stay in a high fiber week.
Does a high fiber diet lower the risk of another attack?
NIDDK says eating high-fiber foods and less red meat may lower the risk of diverticulitis, and Mayo Clinic says high-fiber foods may lower your chances of getting it again. Build fiber up slowly so your gut can adjust.
What is the high fiber diet for diverticulitis?
Fruit, vegetables, whole grains, beans and lentils, with nuts and seeds back on the menu. This page is that week: 28 meals with more than 40 grams of fiber a day, spread across four meals, not loaded into one.
Do you need more water with more fiber?
Yes, fiber works better with fluid. Drink water through the day, and add a glass when you add a serving of beans or whole grains. The water calculator gives you a starting point for your size and activity.
How many calories is this meal plan?
About 1,640 to 1,815 calories a day, with 88 to 114 grams of protein and about 44 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
How does Alma help with a high fiber diet?
Log each meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100 drawing on Harvard's Alternate Healthy Eating Index, which rewards beans, whole grains, fruit and vegetables. Alma builds a plan around your goal and the foods you like, and the fiber calculator tracks the day.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.