After surgery, you may have a period of time of limited mobility, a natural response might be, “I am not moving as much; therefore, I should cut back on eating.” Your body needs to be fueled, not fooled, to restore and recover. So, my first suggestion is don’t go too low with calories or you can slow healing and recovery. In addition, short changes in calories can result in muscle mass loss. The goal is to be SELECTIVE, not neglectful, when it comes to food choices. However, eating more than you need may result in increased body fat, increased muscle mass loss, and increased inflammation.
What to Eat After Surgery to Heal Faster?
Protein is key to help with healing, so increasing protein to at least 0.5-0.6 grams per pound body weight may be a good idea. For a 150-pound person, this translates to 75-90 grams of protein a day. To optimize protein’s impact, it is recommended to divide protein intake out evenly over the day, aiming for at least 20 grams of protein per meal and including some protein in snacks as well. Ideally, including high leucine protein foods to eat after surgery is best. This would be dairy, beef, pork, fish, eggs, tofu, and beans.
It is easy to meet protein needs by making sure to eat yogurt, cottage cheese, eggs, fish, and beans daily. Dairy foods also provide calcium which is important for bone health. Vitamin C is important for collagen production, so include fruits and vegetables in every meal/snack. In addition, vegetables that are high in dietary nitrates, such as beets, arugula, celery, and spinach, can help with wound healing and bone remodeling. Shredded beets and spinach are great add-ins to a salad bowl. And because alcohol may negatively impact muscle mass and also slow wound healing, do make it a point to be sure with your pour by limiting the frequency and quantity of alcohol!
And the good news is that including the “pros”- protein and produce in every meal and snack, results in being satisfied not stuffed throughout the day and keeps the foraging for extra food at bay.
Remember that hydration NEVER takes a vacation, so make sure that you drink enough throughout the day:
- For women, 11- 8-ounce glasses or about 90 ounces of fluid a day (4.5 water bottles).
- For men: 15- 8-ounce glasses or about 125 ounces of fluid a day (6 water bottles).
And all liquids are part of the total with the exception of alcohol so water, coffee, tea, milk, fruit and vegetable juice count.
Inflammation: Tame the Pain
Sometimes healing hurts, and although there are meds to tame the pain, there are also foods that can help to control inflammation. They include:
- Tart cherry juice contains plant chemicals called anthocyanins that can reduce inflammation. I like to mix tart cherry juice with sparkling water. Berries contain plant chemicals called polyphenols that may reduce inflammation. Fresh or frozen berries are easy to add to smoothies, cereals, salad, as a yogurt or cottage cheese topper or on their own. Beets contain dietary nitrates, which can minimize some of the pain.
- Pomegranate arils (or the juice) may reduce the loss of strength associated with inflammation.
- Grated fresh turmeric or as a powdered spice as well as chopped or grated ginger and saffron, also have anti-inflammatory effects and add great flavor to food. They can help with delayed onset muscle soreness as well as with bone and joint health. Turmeric and saffron are great in savory dishes such as soups, stews, or sauces and ginger lends itself to both savory and sweet dishes.
- Ginger and saffron are both analgesic (pain-reducing) and anti-inflammatory. Cold water fish such as salmon, tuna, or sardines as well as chia, flax and hemp seeds provide omega-3 fatty acids which are anti-inflammatory.
Minimizing your intake of added sugars in desserts, sugary beverages, and candy can also help reduce inflammation.
What to Eat After Surgery?
So, to maximize healing and minimize inflammation consider this look for your plate:
- ½ as fruits and vegetables
- 1/3 as protein
- ¼ as the grains such as rice, pasta, bread, cereal, and starchy foods such as corn and potatoes (white and sweet)
- Add in some healthy fats such as nuts, seeds, nut butter, olive oil, and avocado.
- How about stir-frying shrimp, carrots, peppers, broccoli, and edamame with peanut butter, soy sauce, lime juice, and crushed red pepper dressing? It’s delicious and nutritious!
The bottom line is to create the healing plate and focus on your post surgery diet to recover well and feel great.
FAQ
Should I take vitamins or supplements after plastic surgery?
Absolutely—but talk to your surgeon first about what makes sense for you. Vitamin C and zinc are the heavy hitters for wound healing and collagen production. Most surgeons recommend starting these a couple weeks before surgery and continuing through recovery. Vitamin D also helps with inflammation and immune function. Just remember, you’ll need to stop certain supplements like vitamin E about a week before surgery since it can thin your blood. Your surgeon will give you the green light on when to start them back up—usually around 72 hours post-op.
Why does everyone keep mentioning probiotics for recovery?
Here’s the deal: if you’re on antibiotics after surgery (which is pretty common), they wipe out the good gut bacteria along with the bad. That’s where probiotics come in. They help restock your digestive system with beneficial bacteria, which keeps things running smoothly and prevents that annoying post-op constipation, bloating, or nausea. Look for ones with Lactobacillus or Bifidobacterium strains. You can get probiotics from yogurt, kefir, sauerkraut, or kimchi, but a supplement ensures you’re getting enough when your body needs it most.
Is meal prepping before surgery really necessary?
Trust me on this—you’ll thank yourself later. The last thing you want after surgery is to be standing in the kitchen trying to cook when you’re sore and tired. Prep 3-5 days’ worth of meals before your procedure and freeze what you won’t eat right away. Focus on easy-to-reheat options like soups, stews, or pre-portioned meals with protein and veggies. Keep some smoothie ingredients ready too—they’re gentle on your stomach those first few days when you might not have much appetite.
What if I have no appetite after surgery?
Totally normal, especially in those first 48 hours. Don’t force yourself to eat huge meals. Instead, go for small, nutrient-dense options throughout the day. Smoothies are your friend here—toss in Greek yogurt, berries, spinach, and some nut butter for an easy protein hit. Bone broth, scrambled eggs, and cottage cheese are other gentle options that pack nutrition without being heavy. The key is keeping your body fueled even if you’re not hungry, because that’s when healing happens.
Can I drink alcohol during recovery?
Hold off on the happy hour. Alcohol slows wound healing, can interfere with medications, and actually contributes to muscle loss—the opposite of what you want when recovering. It also dehydrates you and increases inflammation. Wait until you’re fully healed and off all pain meds before bringing alcohol back into the picture. Your body’s working hard to repair itself, so give it every advantage.
What about sodium—should I really cut back on salt?
Yeah, you should. High sodium intake makes swelling worse, and you’re already dealing with post-op inflammation. That means skipping the processed foods, canned soups (unless they’re low-sodium), salty snacks, and restaurant meals that are loaded with hidden salt. Season your food with herbs and spices instead—remember, turmeric and ginger are anti-inflammatory anyway, so you’re doubling up on benefits. Your face and body will thank you when the swelling goes down faster.
How long should I follow this eating plan?
At minimum, stick with the healing plate approach for the first 2-4 weeks post-op. That’s when your body is in serious repair mode. But honestly? These eating habits—protein at every meal, lots of produce, staying hydrated, limiting sugar—are solid long-term habits anyway. Many patients find they feel so much better eating this way that they just keep it going. Your surgeon will let you know when you can ease back into your regular routine.
What’s the best way to prevent constipation after surgery?
Pain meds are notorious for causing constipation, so you’ve got to be proactive. First, drink plenty of water—seriously, half your body weight in ounces. Load up on fiber from fruits, vegetables, and whole grains. Prunes and prune juice are old-school but effective. Take those probiotics we talked about. And once your doctor okays it, get moving—even short walks help get things moving internally. If you’re still struggling, talk to your surgeon about a gentle stool softener.
Are there specific foods that help with bruising and swelling?
You bet. Pineapple contains bromelain, a natural enzyme that fights inflammation—just make sure it’s fresh, not canned. Arnica (usually taken as a supplement) is another go-to for reducing bruising. Those tart cherries and berries loaded with anthocyanins? They’re doing the same thing. Fatty fish like salmon bring omega-3s to the table, which are powerful anti-inflammatory agents. Basically, if it fights inflammation naturally, it’s going to help with the bruising and puffiness.
