The Best Foods to Support Diastasis Recti Healing

Fitness S.O.S.
Jun 1
5 min read

Helping to Heal the Right Way, Even When The Issue is Severe

Diastasis recti, the separation of abdominal muscles often triggered by pregnancy, childbirth, or intense abdominal strain, can feel like a daunting challenge. While targeted exercises and physical therapy are key to closing the gap, nutrition plays a vital role in supporting tissue repair, muscle recovery, and overall healing. No single food will magically fix diastasis recti, but certain ingredients packed with essential nutrients can give your body the tools it needs to recover. In this blog, we’ll explore the best foods to support diastasis recti healing, why they work, and how to incorporate them into your daily meals—especially if you’re a busy new mom or anyone navigating this condition.

Why Nutrition Matters for Diastasis Recti

Diastasis recti occurs when the linea alba, the connective tissue between the rectus abdominis muscles, stretches and thins, creating a gap. Healing requires strengthening this tissue and the surrounding muscles, which demands proper nutrition. The right foods can:

Boost collagen production to repair connective tissue.
Support muscle recovery for core strength.
Reduce inflammation to aid healing.
Prevent bloating or strain that could worsen the separation.

Let’s dive into the key nutrients and ingredients that can help you on your healing journey.

Top Ingredients for Diastasis Recti Recovery

1. Protein-Packed Foods: Rebuild Muscle and Tissue

Protein is the building block of muscles and connective tissue, making it essential for repairing the abdominal wall. Collagen, a specific protein, is particularly important for restoring the linea alba’s elasticity.

Best Choices:

Lean meats (chicken, turkey): High in amino acids for muscle repair.
Fish (salmon, mackerel): Rich in protein and anti-inflammatory omega-3s.
Eggs: Packed with leucine, a key amino acid for muscle growth.
Legumes (lentils, chickpeas): Plant-based protein for vegetarians.
Greek yogurt or cottage cheese: High-protein options that support gut health.
Bone broth: A collagen powerhouse with amino acids like glycine.

How to Use: Aim for 1.2–2.0 grams of protein per kilogram of body weight daily. Try grilled chicken in a lunch salad or sip bone broth as a soothing snack.

2. Vitamin C-Rich Foods: Boost Collagen Production

Vitamin C is critical for collagen synthesis, which strengthens the connective tissue between your abdominal muscles, helping to close the gap.

Best Choices:

Citrus fruits (oranges, grapefruits): Sweet and packed with vitamin C.
Bell peppers: Red or yellow varieties are especially high in this nutrient.
Strawberries: A delicious way to get your daily dose.
Kiwi: Small but mighty in vitamin C content.
Broccoli: A nutrient-dense veggie for steaming or roasting.
Kale: Perfect for salads or smoothies.

How to Use: Add strawberries to your morning oatmeal or toss bell peppers into a stir-fry. Aim for 75–90 mg of vitamin C daily, more if breastfeeding.

3. Zinc-Rich Foods: Support Tissue Repair

Zinc aids wound healing and tissue regeneration, which is crucial for repairing the stretched abdominal wall.

Best Choices:

Pumpkin seeds: A nutrient-dense topping for any meal.
Oysters: A zinc superstar (if you’re a seafood fan).
Beef: Lean cuts offer zinc and protein.
Cashews: A convenient, plant-based option.
Chickpeas: Great for hummus or salads.
Spinach: Sneak it into smoothies or sides.

How to Use: Sprinkle pumpkin seeds on yogurt or blend chickpeas into a dip. Aim for 8–11 mg of zinc daily.

4. Omega-3 Fatty Acids: Reduce Inflammation

Omega-3s help lower inflammation, creating a better environment for tissue healing and reducing stress on your core.

Best Choices:

Fatty fish (salmon, sardines, mackerel): Omega-3 and protein in one.
Chia seeds: Perfect for puddings or smoothies.
Flaxseeds: Ground seeds add a nutty flavor to baked goods.
Walnuts: A quick, heart-healthy snack.
Hemp seeds: Sprinkle on salads for a boost.

How to Use: Grill salmon for dinner or add ground flaxseeds to a breakfast smoothie. Aim for 1–2 servings of fatty fish weekly or 1–2 grams of omega-3s daily.

5. Vitamin A-Rich Foods: Strengthen Tissue

Vitamin A supports the health of epithelial tissues, including the abdominal wall, aiding overall recovery.

Best Choices:

Sweet potatoes: A versatile, nutrient-packed carb.
Carrots: Crunchy and great for snacking or cooking.
Spinach: Doubles as a zinc source.
Butternut squash: Roast it for a cozy side dish.
Mango: A sweet treat with healing benefits.

How to Use: Roast sweet potatoes for lunch or blend carrots into a soup. Aim for 700–900 mcg RAE of vitamin A daily.

6. Magnesium-Rich Foods: Aid Muscle Recovery

Magnesium supports muscle function and relaxation, which is key when retraining your core muscles during diastasis recti recovery.

Best Choices:

Almonds: A satisfying, portable snack.
Avocado: Creamy addition to toast or salads.
Black beans: Budget-friendly and versatile.
Dark chocolate (70% or higher): A small indulgence with benefits.
Leafy greens (spinach, Swiss chard): Nutrient powerhouses.

How to Use: Snack on almonds or spread avocado on whole-grain toast. Aim for 310–400 mg of magnesium daily.

7. Hydrating Foods and Drinks: Keep Tissues Supple

Staying hydrated supports tissue elasticity and digestion, preventing bloating that could strain your core.

Best Choices:

Water: The ultimate hydrator.
Herbal teas (chamomile, peppermint): Soothing and caffeine-free.
Hydrating produce (cucumber, watermelon, celery): High water content.

How to Use: Sip 8–10 cups of water daily, more if breastfeeding. Snack on watermelon or enjoy herbal tea for variety.

Sample Meal Plan for Diastasis Recti Healing

Here’s a simple, nutrient-packed meal plan to support your recovery, incorporating the ingredients above:

Breakfast: Greek yogurt topped with strawberries, chia seeds, and pumpkin seeds (protein, vitamin C, omega-3s, zinc).
Snack: Sliced carrots with hummus and a handful of almonds (vitamin A, protein, magnesium).
Lunch: Grilled salmon with roasted sweet potatoes and a spinach salad (omega-3s, vitamin A, magnesium).
Snack: Bone broth or a sliced kiwi (collagen, vitamin C).
Dinner: Lentil and vegetable soup with avocado toast on whole-grain bread (protein, fiber, healthy fats).

Extra Dietary Tips for Healing

Avoid Bloating Triggers: Skip carbonated drinks, excessive cruciferous veggies, or processed carbs, as bloating can stress the abdominal wall.
Eat Small, Frequent Meals: This supports digestion and prevents overloading your stomach, which could strain the linea alba.
Boost Fiber Intake: Prevent constipation (which puts pressure on your core) with fiber-rich foods like oats, berries, and chia seeds. Aim for 25–30 grams daily.
Limit Processed Foods: High-sugar or high-sodium foods can increase inflammation, slowing your recovery.

Beyond Nutrition: A Holistic Approach

While these foods provide the nutrients your body needs, healing diastasis recti requires more than diet alone. Pair your nutrition plan with:

Targeted Exercises: Work with a physical therapist or diastasis recti specialist on exercises like transverse abdominis activation or pelvic floor strengthening. Avoid crunches or high-pressure movements that could worsen the separation.
Proper Posture: Maintain a neutral spine during daily activities to reduce strain on your core.
Patience: Healing can take months or even years, depending on the severity of the separation. Consistency is key.

Consult a Professional

Before making significant dietary changes, especially if you’re postpartum or breastfeeding, check with a dietitian or healthcare provider to ensure you’re meeting your nutrient needs. They can tailor recommendations to your specific situation, ensuring you and your baby (if applicable) stay healthy.

Final Thoughts

Healing diastasis recti is a journey, but the right nutrition can make a big difference. By incorporating protein, vitamin C, zinc, omega-3s, and other key nutrients into your diet, you’re giving your body the tools to repair tissue, strengthen muscles, and recover faster. Start small—add a few of these ingredients to your meals each week—and pair them with proper exercises for the best results. You’ve got this!