Snacking after bariatric surgery (whether that is a gastric sleeve, gastric bypass, or duodenal switch) often comes with mixed opinions. While some believe bariatric patients should avoid snacking altogether, it can actually be a helpful part of your daily routine, especially when done mindfully. Bariatric snacks can support your health and weight loss goals when selected wisely, helping you stay on track, meet your nutritional needs, and lose weight.

WHY SNACKING AFTER WEIGHT LOSS SURGERY CAN BE BENEFICIAL

There are a few key reasons why snacking can benefit you after weight loss surgery:

You Are Physically Hungry: Ignoring hunger can lead to overeating or missing out on essential nutrients. If you are genuinely hungry between meals, a nutritious snack can satisfy your hunger without causing you to overeat.

You Are Too Hungry by Your Next Meal: If you get to your next meal feeling overly hungry, you might find yourself eating too quickly or too much. A small snack can prevent this, helping you stay in control and avoid poor food choices.

You Can't Meet Your Nutritional Needs Without Snacking: Many bariatric patients find they struggle to meet their nutritional targets, especially protein intake. Selecting bariatric-friendly protein snacks can help you reach your daily nutrition goals.

SMART SNACKING WITH THE 'RULE OF P'S'

To make the most of your snacks, follow the Rule of P’s to guide your choices. These simple principles will help you snack smartly and stay on track:

Planned: Always have a list of go-to healthy bariatric snacks ready. When you plan ahead, you are more likely to stick to choices that align with your goals and avoid reaching for overly processed, grab-and-go snacks like chips, lollies, and chocolate.

Plated: Avoid eating straight from the packet, as it’s easy to lose track of portion sizes. Plate your snacks, sit down, and enjoy them mindfully to prevent overeating.

Purposeful: Snacking isn’t essential for everyone, but it can be helpful if you are hungry between meals, need to boost your protein intake, or are at risk of overeating later. Keep your snacks purposeful and in line with your nutrition goals.

Protein: Focus on protein-rich snacks to help meet your daily protein target. Protein is essential for healing, muscle maintenance, and is the most satisfying macronutrient.

Portioned: Pre-portion your snacks to prevent overeating. This helps you stay in control and avoid mindless snacking.

Plant: Incorporate fruits and vegetables into your snacks to boost fibre, vitamins, and minerals. These nutrient-dense foods support your overall health and help keep you satisfied.

Pleasure: Enjoy your snacks! Choose foods you like and allow yourself small indulgences.

BARIATRIC SNACK IDEAS

Bariatric friendly healthy snacks don’t have to be centered around formulated foods like protein bars and protein chips (although we do know these can come in handy), and equally, they don’t have to be based on diet products or free foods like vegetable sticks and kale chips.

Here is a list of 30 of our favourite bariatric snacks for once you are through your recovery phases:

• roasted fava beans or chickpeas such as the Happy Snack Co. range

• yoghurt (see our guide to selecting a weight loss surgery-friendly yoghurt here), with a sprinkle of diced fruit, nuts, seeds, or granola

• Greek yogurt and fruit slices for dipping

• smoothie or protein shake frozen in ice block moulds

• a small, protein-rich smoothie

• half a meal replacement shake

• cappuccino, latte, or flat white with some flavourless protein powder added

• wholemeal/wholegrain crackers (such as Ryvita or Vita-Weat) with:

• ricotta and sliced pear, berries, or banana

• cheese, tomato, and avocado

• cheese and gherkin

• smoked salmon and cream cheese

• tuna and avocado

• cottage cheese and flavoured tuna

• hummus or tzatziki with vegetable sticks

• a hard-boiled egg

• a mini can of baked beans

• dried fruit and nuts/seeds - single-serve packs are convenient, or pack your own small portions in reusable containers

• protein balls such as our Choc Cashew Protein Balls

• dates filled with nut butter

• mini egg-based muffins such as Sweet Potato, Zucchini, and Feta Muffins

• ham wrap with a slice of cheese and avocado

• string cheese

• celery (strings removed) filled with cottage cheese or peanut butter

• mini meatballs, such as our Thai Inspired Chicken Meatballs

• a small square of Zucchini Slice

• cucumber rounds topped with

• cottage cheese and bagel seasoning

• flavoured tuna or ricotta and smoked salmon

• bocconcini balls with cherry tomatoes

• apple or pear slices with nut butter.

Snacking after weight loss surgery can be a helpful strategy to support your nutrition, manage hunger, and stay on track for life following surgery. By following the Rule of P’s and choosing smart, purposeful bariatric snacks, you can fuel your body with the nutrients it needs while minimising mindless eating. Keep your snacks planned, portioned, and protein packed.

Happy snacking and . . .

If you love these snack ideas and want even more bariatric-friendly food lists, recipes, meal plans, shopping guides, and resources to support every stage of your weight loss surgery journey, our signature online support program, Elevate, is the perfect next step.

Elevate features an online Learning Vault, packed with bariatric dietitian-designed resources we use with our 1:1 clients, designed to support you too!

But that’s just the tip of the iceberg! With Elevate, you’ll also get:

• access to a private Facebook support group where you can ask questions and connect with Sally and Justine, bariatric dietitians, any day of the week

• fortnightly live small group calls with Sally and Justine

• monthly masterclasses to help you fine-tune your nutrition and lifestyle.

Elevate gives you everything you need to navigate WLS nutrition and optimise your outcomes for the long term.

Want in? Register your interest here so we can tell you a bit more and let you know when the doors are next opening.