Diastasis Recti Healing — Nutrient-Rich Foods and Diet Tips for Faster Recovery

Which Foods Support Healing from Diastasis Recti?

To speed up the recovery process, you will need food from all the five main food categories.

These are:

1. Proteins
2. Whole grains and high-fibre content food
3. Anti-inflammatory foods
4. Food rich in zinc (minerals)
5. Food sources of vitamins A, E and Z

Below I expand on meal ideas for each category, with suggestions that you can add when building your own recipes.

Protein-Packed Foods

Protein is the foundation of tissue repair. It rebuilds both muscle and connective tissue around the abdominal area. Aim for a variety of high-quality protein sources such as lean meats, fish, eggs, and plant-based proteins.

1. Lean meats include chicken, turkey, and lean beef. They are a source of essential amino acids for anti-inflammatory benefits.
2. The fish to go for would be salmon, mackerel, and sardines. These are another source of protein and omega-3 fatty acids.
3. Lentils, chickpeas, and quinoa are excellent plant proteins. The additional benefits from eating these grains is that they are rich in fibre and easy to digest.
4. Eggs provide a full spectrum of amino acids as well as vitamin D, which supports muscle health.

Protein Diet Tip - Aim for at least 20-25 grams of protein per meal to support continuous tissue repair.

Whole Grains and High-Fiber Foods

Fibre plays a big role in digestive health. It is essential to prevent bloating and abdominal strain that could worsen Diastasis Recti symptoms, while also being an excellent source of key nutrients. The following are whole grains foods I’d recommend:

1. Brown rice and barley provide fibre and essential minerals, like magnesium and B vitamins, which aid in muscle relaxation and recovery.
2. Quinoa, as mentioned above, is high in protein and fibre. You’d be killing two birds with one stone.
3. Oats are also rich in soluble fibre.

Diet Tips for Whole Foods - Variety is very important. You should include an assortment of fibre-rich grains in your meals to support smooth digestion and nutrient absorption. Do not limit yourself to only one type of whole grain food.

Anti-Inflammatory Foods

An inflammation causes redness, pain, heat, and loss of function in the affected region of the body. Reducing inflammation is crucial to avoid pain and accelerate healing. Anti-inflammatory foods are a source of antioxidants and essential fatty acids. Below, we explore different foods that aid in easing inflammation.

1. Berries such as blueberries, strawberries, and blackberries are loaded with antioxidants, particularly anthocyanins, which fight inflammation.
2. Leafy green vegetables like spinach, kale, and swiss chard are rich in antioxidants and support a healthy immune response.
3. Nuts like almonds, chia seeds, and flaxseeds contain omega-3 fatty acids and vitamin E - which are essential for preventing and combating inflammation.
4. Turmeric and ginger are known for their potent anti-inflammatory properties. These spices can be added to meals or taken as supplements.

Anti-Inflammatory Diet Tip - Add a handful of berries or a sprinkle of turmeric to your daily meals for natural anti-inflammatory support.

Zinc-Rich Foods

Zinc plays an important role in protein synthesis, cellular repair, and immune function. All of these functions are necessary for tissue healing.

1. Shellfish such as oysters, crab and shrimp are one of the richest sources of zinc.
2. Pumpkin, sunflower and hemp seeds are great plant-based zinc and magnesium sources.
3. You can also get a good serving of iron and zinc from poultry and lean red meat cuts.

Zinc and Other Minerals: A Diet Tip - Aim to include one zinc-rich food each day to ensure your body has what it needs for tissue repair.

Foods High in Vitamins A, C and E

Vitamins A, C and E are essential for connective tissue repair and antioxidant protection. Below you can find the sources of the respective vitamins.

1. Vitamin A is found in sweet potatoes, carrots, and spinach. Vitamin A promotes cell growth and immune support.
2. Vitamin C is in citrus fruits, bell peppers, and strawberries. Vitamin C is necessary for collagen production.
3. Vitamin E is found in nuts, seeds and avocados. Vitamin E is specifically beneficial as an antioxidant that protects cells from damage (and hence mitigates inflammation).

Vitamins Diet Tip - Include a colourful mix of fruits and vegetables in each meal to maximise these vitamins for healing.

Collagen for Connective Tissue Strength

Collagen is a protein specifically involved in the structure and elasticity of connective tissues. Adding collagen-rich foods or supplements can directly enhance tissue repair:

1. Bone broth contains collagen and amino acids that support tissue regeneration.
2. Gelatin is derived from collagen. It can be added to recipes or consumed as a supplement.
3. Collagen peptides can also be easily incorporated into smoothies or drinks, collagen peptides provide targeted support for connective tissue repair.

Diet Tip on Collagen - Consuming 5-10 grams of collagen daily, through food or supplements, may speed up tissue repair.

Bonus Tips: Foods to Avoid when Recovering from Diastasis Recti

Certain foods can exacerbate inflammation or lead to bloating and digestive discomfort, potentially hindering Diastasis Recti recovery.

The first foods to minimise would be processed foods, because these are high in refined sugars and unhealthy fats. Processed foods can trigger inflammation. You should also avoid excessive sugary drinks and sodas as much as possible, since they contribute to blood sugar spikes and inflammation.

Thirdly, you may want to avoid alcoholic beverages. Diastasis Recti healing and alcohol do not mix. It would only serve to slow down healing and increase inflammation. On the same note, avoid high sodium foods. Excessive salt intake can lead to bloating, putting pressure on the abdomen.

Bonus Diet Tip - Focus on fresh, whole foods and minimise processed snacks, sugary drinks, and high-sodium products to maintain a supportive environment for healing.