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After bariatric surgery, your body needs protein to heal, maintain muscle mass and support weight loss. Many patients start with shakes and supplements in the early weeks, but over time, these shouldn’t be your main source of protein.
Why shakes and supplements aren’t enough
Protein shakes and powders can be helpful right after surgery when your stomach is still healing. But they often lack the variety of nutrients found in whole foods, and they don’t train your body (or your taste buds) to enjoy a balanced diet. Relying on them too much can mean missing out on other essential vitamins, minerals and fibre.
Protein + fibre = a powerful duo
Protein helps you feel full and preserve muscle, while fibre supports gut health, regulates digestion and keeps blood sugar steady. Combining both in your meals, for example, chicken with roasted vegetables or lentils with leafy greens, gives your body long-lasting energy and supports your recovery.
Ways to add more protein naturally:
- Include eggs, lean meats, poultry, or fish in every meal
- Choose dairy or dairy alternatives with higher protein content (e.g. Greek yoghurt)
- Add legumes such as lentils, chickpeas or beans to soups, salads, or stews
- Sprinkle nuts or seeds over salads, porridge or smoothies
- Use wholegrain bread or crackers with cottage cheese, tuna or boiled eggs
Protein-enriched foods
Some everyday foods now come in high-protein versions – bread, pasta, yoghurt and even snacks. These can help you reach your daily protein target, especially when combined with other whole food sources.
Supplements can be a useful tool after surgery, but your long-term goal should be to get most of your protein from real food. Pairing protein with fibre-rich foods will help you stay fuller for longer, support your health and make your weight loss results sustainable.
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