Food has the ability to heal us from within. Whether you are having digestion issues, lacking energy, or have undergone bariatric surgery, a wholesome, nutritious diet can be the key to improving your health. Eating the right foods post-bariatric surgery can minimize inflammation, promote quicker recovery, maintain a steady weight drop, and boost energy without digestive upset.
Here are the ten best healing foods you can add to your diet to support your overall health after weight loss surgery.
1. Broth
Not only is broth soothing and comforting after surgery, but it also supports gut health and your immune system. Broth is full of nutritious minerals and electrolytes, like potassium and sodium, which are highly absorbable and help to prevent dehydration. If you want soft, tight skin and strong joints, bone broth is one of the most effective sources of collagen protein.
One serving is about 8 ounces.
2. Blueberries
Blueberries contain vitamin C, potassium, calcium, and magnesium, which can reduce high blood pressure. As a rich source of fiber, blueberries can assist with digestion, provide a feeling of fullness, and help regulate blood glucose levels. The anthocyanin in Blueberries also increases collagen levels in your body for a more youthful appearance. Just three servings a week can improve your overall health.
One serving is about a cup.
3. Unripe Bananas
Unripe bananas usually have less sugar and are full of resistant starch and fibers, beneficial for managing blood sugar levels and preventing diarrhea. Unripened bananas can also help with bloating, gastric ulcers, and bacterial infections. When bananas ripen, the starch becomes sugar, making them less nutritious.
One serving is about one medium banana.
4. Beans & Legumes
Beans are a high-protein food that can be an excellent choice for bariatric patients. Protein is essential in maintaining muscle mass and ensuring weight loss comes from adipose tissue rather than muscle. As a low-glycemic food, Beans can also regulate blood sugar levels.
One serving is about ½ cup of cooked beans.
5. Kale
Kale is full of micronutrients and antioxidants which remove toxins from the body and can prevent aging and other chronic conditions. The high amounts of Vitamins K and C in Kale are also crucial for healing.
While taking medication and antibiotics after bariatric surgery, your body can be left defenseless against infections and suffer long-term repercussions. Vitamin K helps protect wounds and build healthy bone tissue. At the same time, Vitamin C protects your immune system and can help combat cardiovascular diseases.
One serving is about one cup.
6. Raspberry-flavored decaf tea
Drinking decaf raspberry tea can not only help with hydration, but it can also provide digestive support and decrease inflammation. It is also rich in antioxidants and minerals, which are more easily absorbed in liquid form.
One serving is 8 ounces.
7. Ginger
The gingerol compounds in ginger can calm an upset stomach by blocking the cell receptors in the digestive tract that cause nausea and vomiting.
One serving is 1 teaspoon.
8. Sardines
Packed with calcium, protein, and Vitamin B12, sardines are perfect for travel and meals on the go. After bariatric surgery, it is common for patients to be Vitamin B12 deficient and sardines are an excellent natural food source.
One serving is 1 can or 1 cup.
9. Avocados
Although avocados can be high in fat, they are a nutritious source of healthy fats. If you are not consuming enough calories, avocados can increase your caloric intake. Avocados’ soft and moist texture also makes them easy for bariatric patients to enjoy.
One serving is half a medium avocado.
10. Mushrooms
Mushrooms are full of antioxidants that protect your body from stress and cell damage. They also support your immune system to prevent infections and disease. Mushrooms require less seasoning because of their great flavor, which promotes weight loss and lowers blood pressure. They are a great source of prebiotics that improves gut health by balancing the good bacteria in your digestive tract.
One serving is about ½ cup cooked and 1 cup raw.
Sample Meal Plan for a Week
Here is a sample meal plan for a week that incorporates the 10 healing foods mentioned above:
Monday
Breakfast: Greek yogurt with blueberries and almonds
Snack: Apple slices with almond butter
Lunch: Grilled chicken breast with a side of sauteed mushrooms
Snack: Hard-boiled egg
Dinner: Baked salmon with quinoa and roasted asparagus
Tuesday
Breakfast: Spinach and mushroom omelet with a side of avocado
Snack: Cottage cheese with sliced peaches
Lunch: Turkey chili with a side of mixed greens
Snack: Unripe banana
Dinner: Grilled chicken skewers with a side of kale salad
Wednesday
Breakfast: Scrambled eggs with sautéed spinach and mushrooms
Snack: Celery sticks with hummus
Lunch: Grilled shrimp with a side of kale salad
Snack: Protein shake
Dinner: Baked chicken breast with a side of steamed green beans
Thursday
Breakfast: Greek yogurt with mixed berries and chia seeds
Snack: Apple slices with almond butter
Lunch: Lentil soup with a side of mixed greens
Snack: Bone broth
Dinner: Baked salmon with a side of roasted cauliflower
Friday
Breakfast: Spinach and mushroom omelet with a side of whole wheat toast
Snack: Handful of almonds
Lunch: Kale salad topped with sardines and avocado
Snack: Hard-boiled egg
Dinner: Grilled chicken breast with a side of quinoa salad
Saturday
Breakfast: Scrambled eggs with sautéed spinach and mushrooms
Snack: Celery sticks with hummus
Lunch: Grilled shrimp with a side of roasted Brussels sprouts
Snack: Apple slices with almond butter
Dinner: Baked chicken breast with a side of steamed broccoli
Sunday
Breakfast: Greek yogurt with mixed berries and chia seeds
Snack: Cottage cheese with blueberries
Lunch: Lentil soup with ginger
Snack: Handful of almonds
Dinner: Baked salmon with a side of roasted cauliflower
*You can include raspberry tea throughout your day.
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