Healing Foods - Nutrition for Injury and Surgery Recovery

Woman standing with crutches with her leg splinted.

If you or your child has had an accident with injury, broken bones, or surgery, you realize that recovery can be long and difficult. What you may not realize is that nutrition plays a role in the recovery process. Many factors come into play in the complicated wound healing process. This process is energy-intensive and requires numerous nutrients, all which are available through proper diet. 

The biologic steps involved for wound healing, tissue remodeling, and scar formation use vitamins A, C, and zinc-dependent processes. These can be obtained through foods. Additional vital dietary components include lean protein, fiber, and water, all obtained from a healthy diet. Let’s outline steps to take for each of these as well as what to avoid.

As far back as the 1700s, it was noted that nutritional status affected the healing process. A Scottish surgeon found that citrus fruits treated scurvy (a vitamin C deficient condition) and helped with wound healing. This information regarding vitamin C is applied today.

Whole, unprocessed foods provide the most nutrients. Processed foods are inflammatory. The inflammatory components include saturated fat, sugar, high salt, and low fiber. The typical Western diet or SAD (Sad American Diet) contributes to inflammation and can potentially slow healing. 

What am I referring to?

Sugar-sweetened beverages

Fried foods, especially fast foods

Ultra-processed snack foods, especially chips, cookies, pastries, etc. 

Processed grains or simple carbs, i.e. white bread, white rice, white flour pastas

High-fat and processed meats - hot dogs, pepperoni, salami, bacon

Foods with added sugars

High Protein/Low Fat Foods

During recovery, protein needs are increased. The American Society for Enhanced Recovery (ASER) recommends 1.5 - 2 grams of protein per kg body weight (0.7-0.9 grams per pound) post-op.  Compare this with the usual 0.8 grams per kg or about 0.4 grams per pound. 

High-protein foods, low in saturated fats include lean meats, seafood, nuts, eggs, avocado, and dairy.

High protein foods, low in saturated fats, help collagen production and wound repair,  and include:

• Chicken (skinless)

• Turkey (skinless)

• Pork tenderloin

• Fish and seafood - provide omega-3 fatty acids, protein, vitamin D, iron, selenium, zinc 

• Peanut butter or nut butter

• Tofu

• Tempeh

• Low-fat milk, yogurt (unsweetened), and cottage cheese - great vitamin D and calcium sources

• Eggs - provide vitamins A and B12, and zinc, iron, and selenium

• Protein powder

• Nutritional drinks like Ensure and Boost

  
  

Consuming a vitamin C source with iron-rich foods enhances iron absorption. Avoid calcium-rich foods when eating foods high in iron.

Whole grain foods add fiber and help to prevent constipation which is exacerbated by pain meds.

Healthy sources of whole grains to provide high fiber (unless one has had bowel surgery) include:

• Barley

• Bulgur (cracked wheat)

• Farro

• Millet

• Quinoa

• Black rice

• Brown rice

• Red rice

• Wild rice

• Oatmeal

• Popcorn

• Whole-wheat bread, pasta, or crackers

• Whole-grain cereals

These provide energy sources, B vitamins, and help maintain stable blood sugars. 

Calorie-dense foods with healthy fats:

• Avocados

• Eggs

• Hummus

• Lean meat or poultry

• Oily fish like salmon and tuna

• Nuts

• Peanut butter and nut butter

• Potatoes and sweet potatoes

Fruits and vegetables provide vitamins, minerals, antioxidants, polyphenols and fiber:

Leafy green vegetables like spinach, kale, broccoli, arugula, and Swiss chard provide

vitamins K (for blood clotting),

C (for wound healing), and

antioxidants (to reduce inflammation).

Citrus fruits provide vitamins A and C, and natural sugars for energy.

Berries give antioxidants and anthocyanins.

Vitamin C rich foods from citrus fruits, peppers, tomatoes, and greens provide an essential vitamin for wound healing.

Nuts and seeds, such as walnuts, almonds, chia seeds, and flaxseeds, are high in healthy fats, vitamin E, zinc, and manganese. These aid in immune function, tissue repair, and new blood vessel formation.

Water, water, water!

Hydration is essential for healing and best provided with non-sugared beverages. It is also vital to increase water when increasing fiber - about 12-16 ounces for every 5 grams of fiber.

Anti-inflammatory Diet Components:

Omega-3 fatty acids - fatty fish, salmon, mackerel, sardines, trout; nuts and seeds, avocado, extra virgin olive oil

Antioxidants from fruits and vegetables

Vitamin C rich foods - citrus, bell peppers, broccoli, kiwi, tomatoes

Lean protein

Herbs and spices - turmeric, ginger, cinnamon, teas

Lastly, adequate calories are essential. Often fatigue, anesthesia, and pain meds, can decrease the appetite. Suggestions for keeping up calories include

• Eating small amounts of food more frequently

• Focus on nutrient-dense foods

• Drink your calories - shakes, smoothies, and prepared protein drinks or Ensure

Shakes and smoothies, shown here, can be made to be nutrient dense and provide calories when appetite for food is diminished.

Are Supplements Needed?

That depends on diet and eating habits. All the necessary nutrients can be provided with whole natural foods. For picky eaters or those with continued decreased appetites, consider

A multivitamin with iron

Calcium and vitamin D supplement

Protein shakes or supplements

Collagen or gelatin 

Sound, healthy nutrition assists the body in healing well, recovering faster, and fighting infection. Such a simple thing!