A Nutrition Guide: What to eat to reduce diastasis recti?

October 3, 2025 •

4 min read

Diastasis recti, a common condition affecting up to 60% of postpartum women, involves the separation of the rectus abdominis muscles. While exercise is crucial for recovery, nutrition plays a supportive role by providing the building blocks for connective tissue repair. So, what to eat to reduce diastasis recti and support your body's healing process?

Quick Summary

A proper diet can provide essential nutrients for repairing the connective tissue weakened by diastasis recti. Focus on foods rich in protein, collagen, vitamins, and zinc while staying hydrated and consuming plenty of fiber to avoid abdominal strain.

Key Points

Prioritize Protein: Include lean meats, eggs, fish, legumes, and nuts in every meal to supply the amino acids necessary for repairing and rebuilding connective tissues.
Boost Collagen Production: Consume foods rich in collagen (bone broth, fish skin) and its cofactors like Vitamin C (citrus fruits, berries, bell peppers) and Zinc (seeds, lentils) to strengthen the linea alba.
Stay Hydrated: Drink plenty of water throughout the day to support nutrient delivery, tissue elasticity, and prevent constipation, which can strain abdominal muscles.
Increase Fiber Intake: Eat a variety of high-fiber foods such as whole grains, vegetables, and fruits to prevent constipation and the associated abdominal straining.
Reduce Inflammation: Limit processed foods, sugar, alcohol, and trans fats, which can cause inflammation and hinder the body’s healing process. Focus on anti-inflammatory whole foods instead.
Combine Diet with Exercise: Remember that nutrition is a supportive therapy. For best results, pair your dietary changes with a targeted, specialized exercise program recommended by a physical therapist.

A successful recovery from diastasis recti requires a multi-pronged approach, with nutrition being a foundational pillar. A diet focused on tissue repair and reducing inflammation can significantly support the healing of the linea alba, the connective tissue that separates the abdominal muscles. By prioritizing specific nutrients and avoiding inflammatory foods, you can provide your body with the best possible chance to heal.

Protein and Amino Acids for Connective Tissue Repair

Protein is the fundamental building block for all tissues, including the muscles and connective tissue affected by diastasis recti. Consuming adequate protein provides the necessary amino acids, such as glycine, proline, and lysine, which are vital for synthesizing new collagen fibers. Aim to include a source of high-quality protein with every meal and snack to support continuous repair and recovery. Good protein sources include:

Lean meats (chicken, turkey, beef)
Fatty fish (salmon, tuna)
Eggs and dairy products (Greek yogurt, cottage cheese)
Legumes (lentils, chickpeas, beans)
Plant-based proteins (tofu, tempeh, quinoa)

Vitamins and Minerals for Collagen Synthesis

Collagen is a key protein that gives skin and connective tissue its structure and elasticity. The body's ability to produce new collagen is dependent on a steady supply of specific vitamins and minerals.

Vitamin C

Vitamin C is one of the most critical nutrients for collagen production. It acts as a cofactor in the synthesis of pro-collagen, the precursor to collagen. Without enough vitamin C, the body cannot form strong, stable collagen fibers.

Foods rich in Vitamin C: Citrus fruits (oranges, kiwi), berries (strawberries, raspberries), bell peppers, leafy greens (spinach, kale), broccoli.

Zinc

Zinc plays a crucial role in protein synthesis and cellular repair, making it essential for healing connective tissue. It is also involved in hundreds of enzymatic reactions in the body and supports immune function.

Foods rich in Zinc: Lentils, seeds (pumpkin, sesame), red meat, poultry, shellfish (oysters, crab), mushrooms.

Copper

Copper enhances the production of collagen and works with Vitamin C to produce elastin, improving connective tissue flexibility.

Foods rich in Copper: Nuts (cashews, almonds), seeds, whole grains, beans, dark chocolate.

Fiber for Constipation Prevention

Constipation and straining during bowel movements can increase intra-abdominal pressure, putting stress on the weakened linea alba and hindering healing. A diet rich in fiber helps keep digestion regular and stool soft, preventing unnecessary strain. Incorporating a mix of soluble and insoluble fiber is best.

High-fiber foods: Whole grains (oats, brown rice), beans, lentils, nuts, seeds (chia, flax), and a wide variety of fruits and vegetables (berries, apples, leafy greens).

Hydration for Optimal Function

Water is essential for nearly every bodily function, including the transport of nutrients to healing tissues and maintaining the elasticity of connective tissue. Dehydration can decrease muscle efficiency and delay recovery. Aim for at least two liters of water a day, and more if you are breastfeeding or exercising.

Anti-Inflammatory Foods and Food to Avoid

Reducing inflammation is key for a speedy recovery. Including anti-inflammatory foods while minimizing inflammatory ones can create an optimal healing environment.

Foods that fight inflammation

Omega-3 fatty acids from fatty fish (salmon, sardines) and seeds (flax, chia).
Antioxidants from colorful fruits and vegetables (berries, leafy greens).
Spices like turmeric and ginger.

Foods that increase inflammation

Processed foods and refined sugars
Alcohol and excessive caffeine
Trans fats.

A Comparison of Diastasis-Friendly Diet Choices


Nutrient Goal	Best Food Choices	Foods to Minimize/Avoid
Protein	Lean meat, eggs, beans, fish, Greek yogurt, tofu	Processed meat, high-fat fast food
Collagen/Cofactors	Bone broth, citrus fruits, berries, pumpkin seeds, leafy greens	Sugary drinks, white bread, pastries
Fiber	Whole grains (oats, brown rice), vegetables (broccoli, leafy greens), fruits (apples, pears), legumes	White flour products, low-fiber snacks
Hydration	Water, herbal tea, fruit-infused water	Sugary sodas, excessive caffeine and alcohol
Anti-Inflammatory	Fatty fish, colorful fruits/veg, nuts, seeds, turmeric	Trans fats, fried foods, excessive sugar

Conclusion

Addressing diastasis recti effectively involves more than just core exercises; it requires nourishing your body from the inside out. By focusing on a diet rich in protein, collagen-building nutrients like Vitamin C and zinc, and plenty of fiber and water, you can support your body's healing process. Avoiding inflammatory foods will further aid recovery. Remember that proper nutrition is a powerful tool in your postpartum healing toolkit, promoting stronger core muscles and connective tissue. Always consult a healthcare provider or a registered dietitian for personalized advice, especially if you are breastfeeding or have underlying health concerns.

For more information on pairing nutrition with movement, consider resources from qualified physiotherapists such as those found on sites specializing in postpartum fitness, like Bump and Beyond, who offer expert advice on recovery.

Frequently Asked Questions

No, diet alone cannot fix diastasis recti. While it provides the essential nutrients for tissue repair and reduces inflammation, it must be combined with a proper, physical therapist-approved exercise regimen to strengthen the core muscles and facilitate healing.

Protein is extremely important. It is the building block for all body tissues, including the connective tissue (linea alba) that is stretched during diastasis recti. Adequate protein intake is vital for the repair and rebuilding process.

Vitamin C is a crucial cofactor for the body's natural production of collagen, the main protein in connective tissue. Without sufficient vitamin C, the body cannot effectively synthesize and repair the weakened linea alba.

Straining from constipation increases intra-abdominal pressure, which puts added stress on the abdominal wall and can worsen the separation of the rectus muscles. A high-fiber diet helps regulate bowel movements and prevent this strain.

It is best to minimize or avoid highly processed foods, excessive sugars, refined carbohydrates, alcohol, and trans fats. These can cause systemic inflammation that slows down the body's healing processes.

Bone broth is a good source of collagen, the protein that is the main component of connective tissue. While research on its direct efficacy for diastasis recti is limited, it provides the raw materials your body uses for repair and is generally considered beneficial for tissue regeneration.

A well-balanced diet should provide most necessary nutrients. However, some healthcare providers may recommend continuing a prenatal or postnatal vitamin, or suggest specific supplements like collagen peptides, especially during early postpartum recovery. Always consult your doctor or a dietitian before starting any supplement regimen.