Patients who lose weight with bariatric surgery are often set on living a healthier life using weight loss surgery as a tool for healthy weight loss and weight management. Many patients are concerned that they may suffer from nutritional deficiencies as a result of malabsorptive surgery, such as gastric bypass, because the surgery restricts the absorption of nutrients from food. Patients are prescribed dietary supplements to ensure their nutritional needs are met.
However, a conscientious patient will also include healthy, nutritious foods at each meal to increase their chances of nutrient absorption. Here are five powerful natural foods, which when included in a healthy post-weight loss surgery diet, can increase nutritional absorption and overall health of the bariatric patient:
- Spinach: Well known as a good source of iron, spinach is also an excellent source of vitamins A, C and K, as well as folic acid and magnesium. Fresh spinach is available pre-washed in the produce section of supermarkets. But studies indicate that frozen spinach is also nutrient-dense, serving as a key ingredient in many egg and protein dishes. Spinach is also higher in protein than most vegetables with 2 grams of protein per 2 cups of raw spinach.
- Oranges: We know that oranges are an excellent source of vitamin C which helps boost immunity and fight colds. Oranges also contain folic acid and flavonoids that are known to fight cancer. Oranges now available year-round are an inexpensive fruit that can be included in a healthy post-weight loss surgery diet as a snack or recipe ingredient.
- Garlic: Garlic has been used medicinally since ancient times, and modern science suggests that garlic may be effective in fighting cancer and heart disease, and in lowering blood pressure. Considered a vegetable, garlic is an inexpensive flavoring for savory protein dishes. At the market, select a full, fat head of garlic with the outer skin taut and intact. To use, separate the teeth from the head and use as directed. To tone down the pungent flavors of garlic that cause bad breath, blanch whole, unpeeled garlic cloves for a few minutes. This will also make them easier to peel.
- Mushrooms: As you try to eat a rainbow of vegetable colors, don’t overlook the humble mushroom. While they lack the vibrant color we associate with antioxidant-rich greens, these little mushrooms pack a similar antioxidant punch. Although very low in calories, mushrooms contain compounds that appear to fight cancer by inhibiting certain steps in tumor formation. Look for clean, plump, moist mushrooms and clean them by gently rubbing them with a damp paper towel or soft brush to remove dirt and debris.
- Yogurt: Yogurt is an important source of calcium and provides a good amount of protein when included in the weight loss surgery diet. The live cultures in yogurt can help prevent digestive problems like diarrhea and inflammatory bowel disease. A one-cup serving of low-fat yogurt provides 155 calories, 45% of the Daily Value for calcium and 13 grams of protein. Enjoy yogurt with fresh fruit or include nonfat Greek yogurt as an ingredient in recipes that call for sour cream, substituting equal parts Greek yogurt for sour cream.
Spinach, oranges, garlic, mushrooms and yogurt are commonly available affordable foods that can be easily included in a weight loss surgery patient’s diet. Patients who include a variety of fresh vegetables and fruits in their diet are more likely to achieve desired weight loss and maintain a healthy weight than those who rely solely on supplements for their nutritional health.