If you’re preparing for (or recovering from) a C-section, hysterectomy, or tummy tuck, one of the most powerful tools you have for healing isn’t just rest or medication, it’s what you put on your plate.
Surgery is a big event for your body. The right nutrition helps your tissues repair, keeps inflammation under control, and gives you the strength you need to recover. Here are some practical ways to fuel your body so you can heal your best.
Why the First Few Weeks Matter Most
Those early days after surgery are when your body’s needs are at their highest. For the first 3–7 weeks, you’re losing protein faster than usual; up to 75–200 grams a day. That’s why what you eat matters so much.
If you fill up on sugary snacks or “empty” calories, your body misses out on the building blocks it needs. But when you focus on high-quality, nutrient-dense foods, you give yourself a head start on smoother healing, better energy, and fewer setbacks.
The Nutrients That Do the Heavy Lifting
Protein: Your #1 Healing Nutrient
Protein repairs tissues, supports your muscles, and helps you feel stronger. The trick is spreading it out. Your body heals better when you get 12–25 grams at each meal or snack rather than saving it all for dinner.
- Easy ideas: scrambled eggs in the morning, Greek yogurt or a protein smoothie as a snack, chicken or beans at lunch, salmon or turkey at dinner.
Omega-3s: Cooling Inflammation
Inflammation is normal after surgery, but too much slows healing. Omega-3s help keep it in check.
- Best sources: salmon, tuna, walnuts, chia seeds, ground flaxseed (it has to be ground for your body to absorb it).
Vitamin C & Zinc: Tissue Builders
Vitamin C helps your body make collagen—the “glue” that holds your tissues together.
Zinc supports your immune system and wound healing, but it’s easy to fall behind on. These nutrients can be tricky and really do require consistent intake for them to make a difference! Make sure you are consistently getting these in to make the biggest impact!
- Add these to your plate: oranges, bell peppers, and berries for vitamin C; pumpkin seeds, beef, and chickpeas for zinc.
Iron: The Long-Game Nutrient
Iron works quietly in the background, but if it gets low you may feel tired and foggy for weeks. Women who exercise are especially at risk of falling behind. Low iron is more of a “slow burn” problem as well, so can sometimes get away from you without you really knowing it! Eating iron rich foods is a great place to start in and around surgery dates. This is also something that may need to be supplemented if your doctor feels this is necessary.
- Add iron-rich foods regularly: lean red meat, spinach, lentils, fortified cereals. Bonus tip: pair plant-based iron with vitamin C (like spinach + strawberries) to help it absorb better.
Natural Helpers
- Turmeric (curcumin): A safe, natural anti-inflammatory that won’t interfere with muscle healing. Adding turmeric to food, salad dressings or even taken as a supplement regularly in the days post-op can greatly lower overall inflammation in your body.
- Adaptogens (like rhodiola or ashwagandha): Herbal supports that can help your body handle stress and recovery. (Licorice root can be helpful too, but watch for blood pressure changes.)
Simple Nutrition Habits That Make a Big Difference
- Make every bite count: focus on quality, not just calories.
- Set a “protein rhythm”: aim for some protein every 3–4 hours.
- Add color to your plate: the brighter the fruits and veggies, the more healing antioxidants you get.
- Don’t forget hydration: water helps everything work better, from digestion to healing.
- Think long-term: nutrients like iron and zinc need steady attention, not just quick fixes.
The Bottom Line
Recovery is more than just resting. It’s also about nourishing your body the right way. With a little planning, you can give your body the fuel it needs to heal strong, keep inflammation under control, and get back to the things you love.
You’ve already taken a huge step by having your surgery. Now, let’s help your body do the rest.