Men’s Nutrition Plan for Diastasis Recti Recovery: Foods to Heal Your Core

Nutrition isn’t just about six‑packs—it’s the foundation for healing the connective tissue of your midline. If you’re a man with diastasis recti, fueling your body with the right nutrients accelerates tissue repair, reduces inflammation, and builds a resilient core from the inside out. Let’s dive into the foods, timing, and supplements that will give your linea alba the support it needs.

Why Nutrition Matters for Diastasis Recti

Your linea alba is made of collagen—a protein that requires building blocks from your diet. Without adequate protein, vitamin C, minerals, and healthy fats, your body can’t produce strong connective tissue. Proper nutrition also regulates inflammation and balances hormones that influence tissue repair.

Key Nutrients for Connective Tissue Healing

  • Lean Protein: Chicken, turkey, lean beef, fish, eggs, and plant proteins provide amino acids for collagen synthesis.
  • Vitamin C: Citrus fruits, strawberries, bell peppers, and leafy greens support collagen cross‑linking.
  • Zinc & Copper: Shellfish, nuts, seeds, and organ meats act as cofactors for collagen formation.
  • Omega‑3 Fatty Acids: Salmon, mackerel, chia seeds, and walnuts reduce inflammation and support cell membranes.
  • Gelatin & Collagen Peptides: Bone broth, collagen powder—direct sources of collagen amino acids.
  • Antioxidants: Berries, dark chocolate (70%+), green tea—protect tissue from oxidative damage.

Sample 7‑Day Meal Plan

This balanced plan ensures you hit protein, vitamin, mineral, and healthy fat targets every day.

Day 1

  • Breakfast: Spinach‑mushroom omelet with 3 eggs + orange slices
  • Snack: Greek yogurt with mixed berries + handful of pumpkin seeds
  • Lunch: Grilled salmon salad with kale, avocado, bell peppers, vinaigrette
  • Snack: Apple slices + almond butter
  • Dinner: Turkey chili with beans, tomatoes, onions, side of steamed broccoli

Day 2

  • Breakfast: Protein smoothie: collagen powder, banana, spinach, chia seeds, almond milk
  • Snack: Hard‑boiled eggs (2) + carrot sticks
  • Lunch: Chicken breast with quinoa, roasted Brussels sprouts
  • Snack: Cottage cheese + pineapple chunks
  • Dinner: Beef stir‑fry with mixed vegetables over brown rice

…Days 3–7 (rotate similar meals to maintain variety and nutrient balance)…

Repeat cycle swapping in mackerel, lean pork, tofu, lentils, sweet potatoes, dark leafy greens, and seasonal fruits.

Supplements That Help

  • Collagen Peptides: 10–20 g daily to supply key amino acids.
  • Vitamin C Complex: 500 mg twice daily for collagen cross‑linking.
  • Zinc & Copper: As a combined mineral supplement, follow label dosage.
  • Fish Oil: 1–2 g EPA/DHA daily to control inflammation.
  • Probiotics: Support gut health for optimal nutrient absorption.

Hydration Tips

Water is essential for nutrient transport and tissue elasticity:

  • Aim for 0.5–1 oz of water per pound of body weight daily.
  • Include electrolyte‑rich options: coconut water, homemade mineral water (a pinch of Himalayan salt).
  • Limit diuretics: excessive coffee or alcohol can dehydrate and impair healing.

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