Key nutrients to support your body post c-section.

Bringing a baby into the world via C-section is a major accomplishment and a major surgery. While the focus often shifts immediately to caring for your newborn, it's equally important to care for you. Your body needs time, nourishment, and support to heal from the physical demands of delivery and surgery.

A Caesarean is major abdominal surgery, cutting through 7 layers of tissues and muscle to deliver your baby. Your body is working double time to heal your wound. Surgical wounds burn a lot of energy which we need to acquire through food (calories). Prioritising the right nutrients can promote wound healing, reduce scar formation, support your energy, regulate your mood, and set the foundation for a strong recovery.

Here are some key nutrients I recommend focusing on post C-section:

1. Protein – The Foundation of Healing

Protein provides the essential building blocks (amino acids) for tissue repair, immune support, and muscle maintenance. After surgery, your protein needs are significantly higher, especially to repair your incision and support postpartum recovery. Protein requirements for post-caesarean recovery can vary between women. If your breastfeeding, protein needs are often even higher to support both healing and milk production. I would recommend speaking to a women’s health dietitian to determine your individual protein needs.
Sources: Eggs, chicken, beef, fish, Greek yoghurt, tofu, lentils, cottage cheese.

2. Collagen & Glycine – For Scar Healing and Skin Support

Glycine is an amino acid that becomes especially important during times of stress and healing. Glycine is crucial for making collagen and connective tissue in the body. Our skin is primarily collagen. So when it comes to is help healing incisions or tears and in bringing back strength to the abdomen and pelvic floor glycine is a no brainer.

Collagen is a key protein involved in skin elasticity, connective tissue repair, and scar formation. After a C-section, collagen helps strengthen the healing tissue around your incision and may improve the appearance of your scar. Collagen supplements are handy if you’re short on time, but they do come with a hefty price tag. Collagen-rich foods can give you the same benefits at a much lower cost. Sources: Bone broth, skin-on chicken, collagen peptides, slow-cooked meats.

4. Zinc – Your Wound-Healing Mineral

Zinc is an essential trace element. It plays a critical role in tissue repair, immune support, and reducing inflammation. It helps your incision heal properly and reduces the risk of infections during recovery.
Sources: Oysters, beef, chicken thighs, pumpkin seeds, lentils.

5. Vitamin C – Boost Collagen & Immunity

Vitamin C is essential for collagen production and acts as a powerful antioxidant. It helps strengthen your skin and tissues, supports your immune system, and aids in iron absorption, especially important if you’ve experienced blood loss.
Sources: Kiwi, capsicum, oranges, strawberries, broccoli, lemon, tomatoes.

6. Omega-3s – Anti-Inflammatory & Mood-Supportive

Omega-3 fats play an important role in reducing inflammation and supporting recovery. DHA and EPA, found mainly in marine sources like fish and seafood, also support mental wellbeing and may help lower the risk of postnatal depression. Plant-based sources provide ALA, another type of omega-3, which the body can convert to DHA and EPA in small amounts.
DHA & EPA Sources: Salmon, mackerel, tuna, herring and sardines. ALA food sources: chia seeds, flaxseeds, walnuts.

7. Fibre – Gentle on the Gut

Constipation is a common post-surgical issue, especially after taking pain medications. Fibre keeps things moving, reduces straining (important after abdominal surgery), and supports gut health. Tip: Increase fibre gradually over time and ensure adequate fluid intake. A sudden increase in fibre and low fluid intake may lead to constipation.
Sources: Oats, lentils, psyllium husk, flaxseeds, berries, chia seeds, cooked veggies.

9. Probiotics & Prebiotics– For Gut & Immune Health

A C-section and post-surgical antibiotics can disrupt your gut microbiome. Probiotic-rich foods help restore beneficial (live) bacteria, support digestion, improve nutrient absorption, and even influence your baby’s microbiome if breastfeeding. Prebiotics = the food that feeds those good bacteria so they can thrive. Probiotic Food. Sources: Kefir, yoghurt with live cultures, miso, sauerkraut, kimchi, tempeh, kombucha (in moderation, and only if tolerated). Prebiotic Food Sources: Garlic, onions, leeks, oats, asparagus, slightly green bananas, barley.

9. Antioxidants – Cellular Repair & Inflammation Control

Your body goes through oxidative stress during surgery and recovery. Antioxidants help neutralise free radicals, support immune function, and protect your cells as they regenerate.
Sources: Colourful fruits and vegetables, herbs and spices

10. Water – Hydration Is Healing

Staying hydrated supports every aspect of recovery from digestion and circulation to wound healing and milk production. Aim for regular sips throughout the day, especially if you’re breastfeeding. I would recommend speaking to a women’s health dietitian to determine your individual fluid needs as breastfeeding mothers require an additional 700ml+ of water per day to replace fluid lost in breast milk. Tip: Coconut water is great for hydration and natural electrolytes. Add fresh herbs or fruit to plain or sparkling water if you struggle to drink plain water or crave variety.

11. Iron – Rebuild & Recharge

Iron is crucial after blood loss during surgery. It helps your body rebuild red blood cells, oxygenate tissues, and restore energy levels. Adequate iron also reduces the risk of postpartum anaemia, which can leave you feeling fatigued and slow down recovery. Iron supplements may be needed if blood iron levels are low, and they are often recommended for women following a vegetarian or vegan diet, as plant-based sources of iron are less easily absorbed by the body. As a prenatal dietitian I recommend getting your iron levels checked 6-12 weeks postpartum. Choosing the right iron supplement can be tricky, as some forms are poorly absorbed or may cause digestive discomfort. I offer prenatal supplement consultations, where we’ll work together to find an iron supplement that meets your individual needs and supports your health. Sources: Red meat, chicken liver, spinach, legumes, quinoa. Tip: Pair with Vitamin C-rich foods for better absorption.

Final Thoughts

Healing from a C-section takes time, patience, and nourishment. By focusing on these key nutrients, you're giving your body the tools it needs to recover, restore, and thrive while also supporting your ability to care for your baby.

If you’re unsure where to start or need support with meal planning during this time, Check out my FREE postnatal checklist. It covers everything from daily nutrition and fluid requirements, nutrient for breastfeeding, meal planning strategies and blood tests to consider. I offer tailored postpartum nutrition consultations. You're not meant to figure this out alone.

References

National Health and Medical Research Council (NHMRC) and New Zealand Ministry of Health, 2006. Nutrient reference values for Australia and New Zealand: Water. Canberra: Australian Government Department of Health. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/water

Mai-Lei Woo Kinshella, Sophie E. Moore, and Rajavel Elango. 2025. Current evidence around key underrepresented women's health topics in pregnancy and postpartum nutrition: a narrative review. Applied Physiology, Nutrition, and Metabolism. 50: 1-16. https://doi.org/10.1139/apnm-2024-0127

Comino-Sanz, I. M., López-Franco, M. D., Castro, B., & Pancorbo-Hidalgo, P. L. (2021). The Role of Antioxidants on Wound Healing: A Review of the Current Evidence. Journal of Clinical Medicine, 10(16), 3558. https://doi.org/10.3390/jcm10163558

Zhang, MM., Zou, Y., Li, SM. et al. The efficacy and safety of omega-3 fatty acids on depressive symptoms in perinatal women: a meta-analysis of randomized placebo-controlled trials. Transl Psychiatry 10, 193 (2020). https://doi.org/10.1038/s41398-020-00886-3

Ju M, Kim Y, Seo KW. Role of nutrition in wound healing and nutritional recommendations for promotion of wound healing: a narrative review. Ann Clin Nutr Metab. 2023;15(3):67-71

Aggett, P., 2022. Postpartum nutrition: Guidance for general practitioners to support high-quality care. Australian Journal of General Practice, 51(3), [online] Available at: https://www1.racgp.org.au/ajgp/2022/march/postpartum-nutrition-guidance-for-gps