Recovering from ACL surgery requires more than just rest and physical therapy—it also depends on proper nutrition. As an orthopedic surgeon specializing in sports injuries, I, Dr. Manu Bora, have seen firsthand how the right diet can accelerate healing, reduce inflammation, and strengthen muscles and joints. Here’s a medically backed guide to the best foods that promote recovery after ACL surgery.
1. Protein-Rich Foods for Tissue Repair
Protein is essential for rebuilding tissues, strengthening muscles, and preventing muscle loss. Based on my clinical experience, I recommend including:
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna, mackerel)
- Eggs (rich in amino acids and vitamins)
- Plant-based proteins (beans, lentils, quinoa, tofu)
- Dairy products (Greek yogurt, cottage cheese)
2. Omega-3 Fatty Acids to Reduce Inflammation
Omega-3 fatty acids help control inflammation, which can reduce post-surgery pain and swelling. The best sources include:
- Fatty fish (salmon, sardines, trout)
- Chia seeds and flaxseeds
- Walnuts and almonds
- Avocados
3. Vitamin C for Collagen Production
Vitamin C plays a crucial role in collagen formation, essential for ligament and tendon repair. Some of the best sources include:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries, raspberries)
- Bell peppers
- Kiwi
- Leafy greens (spinach, kale, broccoli)
4. Calcium and Vitamin D for Bone Health
Strong bones support knee recovery and prevent complications. Ensure sufficient calcium and vitamin D intake from:
- Dairy products (milk, cheese, yogurt)
- Leafy greens (kale, collard greens)
- Fortified foods (orange juice, cereals, plant-based milk)
- Sunlight exposure for natural vitamin D
- Fatty fish like salmon and mackerel
Also Read: How to reduce pain and swelling after ACL surgery?
5. Zinc for Wound Healing
Zinc supports wound healing and immune function. The best dietary sources include:
- Lean meats
- Shellfish (oysters, shrimp)
- Pumpkin seeds
- Nuts and legumes (cashews, chickpeas, lentils)
6. Antioxidant-Rich Foods to Fight Inflammation
Antioxidants help repair tissue damage and reduce oxidative stress. I, Dr. Manu Bora, often recommend:
- Dark chocolate (70% cocoa or more)
- Green tea
- Berries
- Tomatoes
- Nuts and seeds
7. Fiber for Digestive Health
Pain medications and reduced activity can lead to constipation. High-fiber foods help maintain digestive health:
- Whole grains (brown rice, quinoa, oats)
- Legumes (beans, lentils, chickpeas)
- Fruits (apples, pears, bananas)
- Vegetables (broccoli, carrots, leafy greens)
8. Hydration for Faster Recovery
Staying hydrated improves circulation, reduces swelling, and supports tissue repair. Drink plenty of:
- Water (aim for 8-10 glasses per day)
- Herbal teas (ginger, chamomile, green tea)
- Coconut water for electrolytes
- Homemade bone broth for nutrients
Foods to Avoid During ACL Recovery
Certain foods can slow down healing by increasing inflammation and delaying tissue repair. Avoid:
- Processed foods (chips, fast food, sugary snacks)
- Sugary drinks and sodas
- Excessive alcohol (interferes with medications and healing)
- Trans fats (fried foods, margarine, processed snacks)
Conclusion
As a surgeon specializing in ACL injuries and sports medicine, I, Dr. Manu Bora, emphasize the importance of nutrition in post-surgery recovery. A well-balanced diet rich in protein, healthy fats, vitamins, and minerals can significantly impact healing speed and overall health. Stay hydrated, avoid inflammatory foods, and consult a medical professional for personalized dietary guidance.
By incorporating these dietary recommendations, you can support your body’s healing process and regain mobility faster.