Post-Fracture Diet for Faster Healing
Healing Bones: A Guide to Nutritious Foods After Fractures and Injuries
Proper nutrition plays a vital role in bone healing after an injury or fracture. This guide will help you understand the essential nutrients and foods that can support your recovery process.
Some conditions can slow or stop bone healing altogether. Smoking and vaping are well known to slow and stop bone healing and simply ceasing these activities after a fracture will make the difference.
Malnutrition can also slow bone healing so a well-balanced diet with the daily recommended calorie intake is important. Other medical conditions can also decrease the amount of energy your body needs to function and contribute to bone healing. If in doubt, it’s best to see your GP or a dietician.
Calcium-Rich Foods
Calcium is crucial for bone healing and strength. Include these calcium-rich foods in your diet:
- 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 sunlight is the best source (avoiding the UV light with hats and UV blocking sunscreen), these foods can help:
- Fatty fish (salmon, mackerel, tuna)
- Egg yolks
- Fortified foods (milk, cereals, orange juice)
- Mushrooms exposed to UV light
Protein-Rich Foods
Protein is essential for building new bone tissue. Good sources include:
- 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 form collagen, which is crucial for 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 options:
- Greek yoghurt with berries and fortified cereal
- Smoothie with calcium-fortified milk, banana, and spinach
- Eggs with whole grain toast and orange juice
Lunch options:
- Quinoa bowl with grilled chicken and vegetables
- Salmon salad with leafy greens
- Lentil soup with whole grain bread
Dinner options:
- Baked fish with sweet potato and broccoli
- Tofu stir-fry with brown rice
- Lean meat with vegetables and quinoa
Snack options:
- 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
Remember that nutrition is just one aspect of bone healing. Follow your clinician or GP’s advice regarding rest, physical activity, and rehabilitation exercises. A balanced diet rich in bone-supporting nutrients, combined with proper medical care, will give you the best chance for optimal recovery.
How can I book an appointment at the Fracture Clinic?
You can call their phone number or make an appointment online via their website. The clinic is open from 8 a.m. to 4 p.m., Monday through Friday.
Do you accept insurance?
We work with multiple health insurance providers. We offer Medicare rebates where applicable and can assist you in understanding your potential coverage. We recommend:
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Checking your specific insurance policy for physiotherapy, or orthopaedic specialist coverage
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Bringing your Medicare card and private health insurance details to your consultation
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Consulting with our team for precise rebate information, especially if you have DVA or WorkCover coverage
We are committed to transparent pricing and we will provide a comprehensive breakdown of potential costs and rebates during your initial consultation. For patients with eligible Medicare, DVA, WorkCover and/or private health insurance, out-of-pocket expenses can be significantly reduced.
