Post-Fracture Diet
Foods That Help With Faster Bone Healing
Wondering what post-fracture diet to follow for faster bone healing? Proper nutrition plays a vital role in bone healing after an injury or fracture. Poor nutrition can also slow bone healing, so a well-balanced diet with the daily recommended calorie intake is important. A good diet can also help you improve the longevity of muscles and bones.
Calcium-Rich Foods
Calcium is crucial for bone health and longevity. Including these calcium-rich foods will help you not just with bone healing after a fracture, but also help prevent the risk of weakening bones and fractures:
- Dairy products (milk, yoghurt, cheese)
- Fortified plant-based milk (soy, almond, oat)
- Leafy green vegetables (kale, bok choy, spinach)
- Sardines and salmon with bones
- Tofu made with calcium
- Fortified breakfast cereals
Vitamin D Foods
Vitamin D helps your body absorb calcium effectively. While safe exposure to sunlight is the best source of vitamin D, including these foods in your post-fracture diet can help with faster bone healing:
- Fatty fish (salmon, mackerel, tuna)
- Egg yolks
- Fortified foods (milk, cereals, orange juice)
- Mushrooms exposed to UV light
Protein-Rich Foods
Your body may lose muscle mass due to lack of physical activity when recovering from a fracture. Including protein in your diet is likely to help retain muscle mass, and build new bone tissue. Here are some good sources of protein to add to your post fracture diet:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood
- Eggs
- Legumes (beans, lentils, chickpeas)
- Greek yoghurt
- Nuts and seeds
- Quinoa
Vitamin C Foods
Vitamin C helps your body form collagen, which is protein molecules made of amino acids crucial for bone strengthening and healing. Here are some good sources of Vitamin C to include in your post fracture diet for faster bone healing:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries)
- Bell peppers
- Tomatoes
- Broccoli
- Brussels sprouts
- Potatoes
Zinc-Rich Foods
Zinc supports bone healing and immune function:
- Oysters and shellfish
- Red meat
- Pumpkin seeds
- Chickpeas
- Cashews
- Whole grains
Magnesium-Rich Foods
Magnesium helps in calcium absorption and bone formation:
- Dark chocolate
- Avocados
- Nuts (almonds, cashews)
- Seeds (pumpkin, chia)
- Bananas
- Black beans
- Whole grains
Anti-Inflammatory Foods
These foods can help reduce inflammation and support healing:
- Fatty fish (salmon, sardines, mackerel)
- Olive oil
- Berries
- Turmeric (with black pepper)
- Green tea
- Leafy greens
Tips for Optimal Nutrition During Recovery
- Eat regular, balanced meals throughout the day
- Stay hydrated by drinking plenty of water
- Consider eating smaller, frequent meals if appetite is reduced
- Limit caffeine and alcohol consumption
- Reduce processed foods and added sugars
- Consult your healthcare provider about supplements if needed
Sample Meal Plan
Breakfast:
- Greek yoghurt with berries and fortified cereal
- Smoothie with calcium-fortified milk, banana, and spinach
- Eggs with whole grain toast and orange juice
Lunch:
- Quinoa bowl with grilled chicken and vegetables
- Salmon salad with leafy greens
- Lentil soup with whole grain bread
Dinner:
- Baked fish with sweet potato and broccoli
- Tofu stir-fry with brown rice
- Lean meat with vegetables and quinoa
Snack:
- Mixed nuts and seeds
- Cheese with fruit
- Hummus with vegetable sticks
Foods to Limit or Avoid
- Excessive salt (can increase calcium excretion)
- Carbonated beverages (especially cola drinks)
- Excessive caffeine
- Alcohol
- Processed foods high in sugar
Important Considerations
- Individual nutritional needs may vary based on age, gender, and specific injury
- Some medications may affect nutrient absorption
- Discuss any dietary changes with your GP or a dietician
- Be patient – bone healing takes time
Can smoking or vaping slow down bone healing after a fracture?'
Smoking or vaping can reduce the blood flow to bones and increase the chance of nonunion. Avoiding smoking can help improve the bone healing process.
Can consuming alcohol slow down bone healing after a fracture?
Yes, consumption of alcohol can slow down the bone healing process, as alcohol can increase inflamation and reduce your body’s ability to absorb calcium. Alcohol also interferes with medication your doctor may have prescribed to help you recover from a fracture.
