April 2021

Top Health-Giving Foods to Enjoy

Weight Loss Surgery is a major commitment...life-changing, and with effects on your diet that are lifelong. It's a powerful tool, but like any tool, it works best when you understand how to use it well.

Let's Start off...

After surgery, significant changes occur in the digestive system that affect how your body processes food. Getting the right nutrition consistently is one of the most important things you can do to support your recovery, protect your muscle mass, and feel your best day to day.

Here are eight of the best foods to build your post-WLS diet around.

1. Lean Skinless Chicken

Protein is a cornerstone of the post-WLS diet, and lean chicken is one of the most versatile and accessible sources available. Always trim visible fat and remove the skin before eating.

Protein supports the body's healing process, helps preserve muscle mass during weight loss, and keeps you feeling full and satisfied between meals, making it easier to avoid reaching for less nutritious options.

2. Eggs

Eggs are a WLS staple for good reason. They're rich in protein and nutrients, easy to prepare, and gentle on the digestive system. Soft scrambled eggs are ideal, particularly in the earlier stages of recovery.

Avoid dry or hard-boiled eggs after surgery, as these can be harder to tolerate

3. Lentils

Lentils pack an impressive nutritional punch, around 18g of protein and 15g of fibre per cup. This combination makes them excellent for supporting digestion and helping you feel full, while also contributing to your daily protein targets.

They're also budget-friendly and easy to add to soups, stews, and salads.

4. Greek Yoghurt

Non-fat, no-sugar-added Greek yoghurt is easy to digest, high in protein, and a great source of calcium, all important after WLS. It works well as a snack or light meal option at any stage of recovery.

If plain yoghurt isn't your thing, try hand-crushing a few frozen berries through it for a naturally sweet flavour boost without added sugar.

5. Fish

Fish is an excellent post-WLS food, low in calories, high in protein, and a rich source of omega-3 fatty acids, which support general health and wellbeing. Oily fish like salmon and sardines are particularly nutrient-dense choices.

Saltwater fish also provide a natural source of Vitamin D, which plays an important role in supporting overall health, especially valuable given that Vitamin D is one of the nutrients commonly monitored after surgery.

6. Oatmeal

Cooked, sugar-free oatmeal or cream of rice is easy to digest and provides a satisfying, gentle option, particularly useful in the earlier post-operative stages.

Where bread is concerned, always opt for whole-grain or whole-wheat varieties and avoid white breads with added sugar.

7. Berries

Berries are one of the best fruit choices after WLS, naturally sweet, packed with antioxidants, and relatively low in sugar compared to many other fruits. Blueberries, raspberries, blackberries, and strawberries are all great options.

If eating them whole is difficult, they can easily be mashed or puréed. Avoid adding sugar, and steer clear of dried fruits which are concentrated in sugar. High-sugar fruits like bananas and mangoes are best kept to a minimum

8. Water

Staying well hydrated is essential after WLS, but the approach needs to change post-surgery. Sip small amounts of water consistently throughout the day rather than drinking large amounts at once.

Avoid drinking for 30 minutes before or after eating, and steer clear of sodas and sugary drinks entirely. Plain water and natural, unsweetened teas are your best options.

A Few Final Tips

See your dietitian regularly: this relationship is lifelong, so find someone you're comfortable with and stay connected.
Keep up with your blood tests: regular monitoring helps detect any nutritional gaps early, before they become a problem.
Take your supplements as recommended: your healthcare team's supplement recommendations are there for good reason. For life.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine