Flourish Recovery & Wellness

Nutrition Tips After Surgery

Healing after surgery is not just about resting. Your body is working hard behind the scenes to repair tissue, fight inflammation, reduce swelling and regain strength. The food and fluids you choose can make this process smoother and more comfortable. Sometimes, you are not given instructions to optimize your healing via nutrients and whole foods. 

As an occupational therapist focused on holistic care, I focus on supports and empowerment through every stage of recovery. We focus on you as a whole person, rather than “just” the surgery. Below are gentle and practical ways to nourish your healing body. Note that I am not a dietician, but have learned a thing or two about health-promoting habits over my years of practice.

If you need more than just a blog post to understand your nutritional needs or if you have special dietary needs, ask your healthcare team for a referral to a nutritionist. For suggestions to weave into your daily routine, read on.

Prioritize Protein for Tissue Repair

After surgery, your body’s demand for protein increases substantially. Protein provides the building blocks (amino acids) needed to repair incisions, rebuild tissue, and maintain muscle strength. You can be surprised with how tired you feel and for the length of time this fatigue is present. This is because your body is spending loads of energy rebuilding and you need to fuel the process with increased protein intake.

How much protein do you need?
Most adults benefit from 1.2–2.0 grams of protein per kilogram of body weight per day during the healing phase.

• For example, someone weighing 150 lbs (68 kg) may need 80–135 grams of protein daily.
• If you’re older, if you’re an athlete, if you’re nursing a baby, healing from a large or complex surgery, or facing a longer recovery, your needs may be on the higher end.
• It can be challenging to eat this much protein!

Easy ways to increase protein gently:

• Smoothies fortified with yogurt, nut butter, or protein powder
• Eggs, beans, lentils, tofu, poultry, or fish
• Breakfast with steel-cut oats and a high-protein side such as edamame
• Keep a small protein-rich snack with you (many snack bars have protein content on the label and travel well.) Make a “trail mix” with nuts or carry a hard-boiled egg in a cooler bag to avoid long gaps between meals. 
• Protein-infused smoothies can travel well in a hot/cold cup or mug. I love my “Yeti” tumbler that has a straw and is wide enough to make the smoothie with an immersion blender. Insulated mugs will keep the smoothie cold for hours on your desktop of bedside table.

Reduce Inflammation by Choosing Calming Foods

After surgery, inflammation is a normal part of healing, but too much or allowing inflammation to persist for too long slows progress or contributes to thicker, more noticeable scar formation. Nutrition can help support a balanced inflammatory response.

Helpful, anti-inflammatory foods include:

• Colorful fruits and vegetables—especially berries, leafy greens, squash, and bell peppers
• Omega-3 rich foods like salmon, sardines, walnuts, and chia seeds
• Whole grains such as quinoa, barley, and oats
• Herbs and spices like turmeric and ginger: look for herbal tea preparations.

Foods to limit while healing:

• Processed foods high in sugar or refined flour
• Deep-fried foods
• Excessive caffeine
• Alcohol (even small amounts can increase inflammation and impair soft-tissue healing)

Avoiding alcohol in the early post-operative phase is especially important. That delicious glass of Rose or your favorite craft beer interferes with collagen formation, which can increase swelling and potentially worsen scarring. 

Wait 6 weeks to imbibe, and that favorite libation will taste that much better! In a social setting consider ordering or preparing “mocktails”. Non-alcoholic (NA) beers and wines are more readily available in stores and bar/restaurants.

Hydration: An Often-Overlooked Healer

Water supports nearly every aspect of recovery, including: transporting nutrients, regulating swelling, and keeping tissues pliable as they heal. Dehydration can increase discomfort, trigger headaches, cause itchy/tight skin and slow recovery.

Aim for:

• 6–8 cups (48–64 oz) of fluids daily. Keep a water bottle handy and if you are like me, you may have a kitchen drawer dedicated to bottles you have collected over the years! Keep one by your side.
• Increase that amount if you are taking medications that cause dryness, if you’re sweating, or if your diet includes higher protein. 
• Hydration also keeps the GI system moving, and it can slow down if you are not moving as readily as before surgery.
• Ice in beverages can reduce nausea if this has been a side effect of medications.

If plain water is difficult at first, try:

• Herbal tea
• Water flavored with fruit or cucumber
• Broths or electrolyte drinks (but be careful of the sugar content or whether these are infused with caffeine. Some electrolyte drinks have as much sugar as soda!)

Support Your Digestive System—Especially if You’re Taking Pain Medication

It’s common for pain medications, reduced activity, and anesthesia to slow digestion. This can lead to constipation, bloating, or discomfort at a time when you need your body’s energy to heal.

Fiber can help keep things moving.
Aim for 25–35 grams of fiber per day, introduced gradually, and as already mentioned, with plenty of water.

Gentle, fiber-rich choices:

• Oatmeal
• Prunes or prune juice
• Beans, lentils, and split peas
• Pears, berries, and apples with skin
• Ground flax or chia seeds (added to smoothies, yogurt, or oatmeal)

Other helpful supports:

• Warm fluids in the morning
• Light walking throughout the day
• Magnesium supplements (speak with your medical provider first to determine if these are right for you)
• Probiotic foods like kefir, yogurt, or fermented vegetables

If you were prescribed opioid pain medication, talk with your provider about preventive strategies for constipation, because starting support early can make a big difference.

You’ve got this

Healing is not a race. It’s a collaboration between rest, gentle movement, and the nourishment you give your body. Be kind to yourself during recovery. Small, steady choices truly matter. And if you ever feel unsure about what your body needs, we’re here to guide you with care and evidence-based support every step of the way.

Small nutrition changes, meaningful healing.

If you are recovering from shoulder, hand, wrist, elbow or breast surgery and need an Occupational Therapist specialized in managing post op care, click the link below to be directed to my website. I am located in Evanston, IL