02 May Easy-to-Make, Nutrient-Rich Smoothies After Bariatric Surgery

Following the meal plan developed for you by your bariatric surgeon and dietitian nutritionist is important to help with healing and transitioning toward solid foods. The post-op diet has four phases: clear liquids, thick liquids or purees, soft solids, and solids.

The puree (or thick liquids) phase can last 5 – 14 days, depending on your procedure and unique dietary needs. 

Here are some guidelines to get the nutrients you need during this phase.

All smoothies should strive to incorporate some key components: 

1. Liquid: 1 cup of sugar-free liquid: unsweetened tea, almond milk, coconut milk, oat milk, kefir, water, crystal light etc.

2. Protein: ½ cup of sugar-free Greek yogurt or cottage cheese, a scoop of protein powder. Consume between 60 – 90 grams of protein every day.  

Protein plays a crucial role in healing after gastric surgery because it provides the building blocks for tissue repair and regeneration. It helps to promote the growth of new cells and tissues, and also aids in the synthesis of collagen, which is an important component of connective tissue. Protein is also important for immune function, which can be compromised after surgery. It helps to support the production of antibodies and white blood cells, which can help to fight off infection and inflammation. It can help promote satiety and aid in weight management after gastric surgery. This is because protein takes longer to digest than carbohydrates and fats, which can help to keep you feeling fuller for longer and reduce the likelihood of overeating.

3. Fruits – frozen or fresh. ½ cup blueberries, strawberries, raspberries, banana, pineapple, or peaches

4. Vegetables – frozen or fresh. A handful of baby spinach or kale, a cooked beet or cooked carrot pureed. 

5. Fiber – a tablespoon of chia seeds, flaxseed, psyllium husk, Benefiber
   Fiber helps to slow down the digestion of the smoothie, which can help to keep you feeling fuller for longer and reduce the likelihood of overeating. It is important for digestive health. It helps to regulate bowel movements, prevent constipation, and promote the growth of healthy gut bacteria. This is important after bariatric surgery because the changes to the digestive system can sometimes result in digestive issues. Fiber can also help to regulate blood sugar levels. It slows down the absorption of glucose into the bloodstream, which can help to prevent blood sugar spikes and crashes. 

6. Healthy fats – a tablespoon of avocado, smooth peanut butter or almond butter, coconut oil, olive oil.
   Healthy fats help to slow down the digestion of the smoothie, which can help you feel fuller for longer and reduce the likelihood of overeating. This can be especially important after bariatric surgery, where portion sizes are typically smaller, and it is important to feel satiated with smaller meals. Healthy fats are a source of essential fatty acids that the body cannot produce on its own, and they play a critical role in the function of the brain, nervous system, and cardiovascular system. They aid in the absorption of fat-soluble vitamins and nutrients, such as vitamins A, D, E, and K, which are important for bone health, immune function, and skin health. They support your health and well-being while promoting satiety and reducing the risk of overeating.

*Tip: Make sure all you consume during this time can be sipped through a straw, though do not use a straw! This is the rule of thumb for consistency during this phase.

Here are three great smoothie recipes for after bariatric surgery:

Green Protein Smoothie:

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder (or ½ cup of Greek yogurt or cottage cheese)
• 1/2 cup frozen strawberries
• 1/2 avocado
• 1 cup fresh spinach leaves
• 1 tablespoon chia seeds

Blend all ingredients together until smooth and creamy. This smoothie is rich in protein, healthy fats, fiber, and vitamins from spinach and strawberries.

Blueberry Coconut Smoothie:

• 1 cup unsweetened coconut milk
• 1 scoop vanilla protein powder (or ½ cup of Greek yogurt or cottage cheese)
• 1/2 cup frozen blueberries
• 1/2 cup chopped cucumber
• 1 tablespoon ground flaxseed
• 1 tablespoon unsweetened shredded coconut

Blend all ingredients together until smooth and creamy. This smoothie is loaded with antioxidants from blueberries, fiber from cucumber and flaxseed, and healthy fats from coconut.

Chocolate Peanut Butter Smoothie:

• 1 cup unsweetened soy milk
• 1 scoop chocolate protein powder
• 1/2 banana
• 1/2 cup chopped kale
• 1 tablespoon ground flaxseed
• 1 tablespoon natural peanut butter

Blend all ingredients together until smooth and creamy. This smoothie is a great source of protein, fiber, vitamins, and healthy fats from flaxseed and peanut butter, with a rich chocolate flavor that satisfies cravings.