Plant-Based Diet: Post-Bariatric Surgery Guide To Success

Bariatric surgery is a safe and effective treatment for obesity, resulting in drastic weight loss in a short amount of time. However, patients often wonder if they can continue with a plant-based diet post-surgery, as it is often discouraged by healthcare professionals. While it is possible to remain vegan or vegetarian after bariatric surgery, careful planning and consultation with a dietitian are necessary to ensure adequate nutrition and prevent complications. This is because plant-based diets may decrease protein intake, which is crucial for recovery and weight loss, and increase the risk of nutrient deficiencies. Nevertheless, a plant-based diet offers many health benefits, including reduced body fat and a lower risk of chronic diseases. Thus, with proper supplementation and a balanced nutrition plan, a plant-based diet can be a healthy option after bariatric surgery.

How to meet protein requirements with plant-based foods

After bariatric surgery, adequate protein intake is essential to maintain lean body mass and support optimal health and weight loss. While it is entirely possible to meet your protein requirements through a plant-based diet, it requires careful planning and preparation. Here are some tips to help you meet your protein needs with plant-based foods:

Choose High-Protein Plant Sources:

Firstly, it is important to incorporate a variety of plant-based foods that are rich in protein. Some excellent sources include tofu, tempeh, edamame, beans, lentils, chickpeas, nuts and seeds. For example, soybeans and tofu provide about 10 grams of protein per 1/2 cup, while lentils and chickpeas offer approximately 8-9 grams of protein per 1/2 cup cooked.

Include Complete Proteins:

Aim to include plant-based complete proteins in your diet, which means they contain all the essential amino acids your body needs. Examples include soy products like tofu, tempeh, and edamame, as well as quinoa, a grain that provides about 8 grams of protein per cooked cup.

Fortified Foods and Supplements:

Consider incorporating fortified plant-based foods or supplements to boost your protein intake. For example, nutritional yeast is a complete protein source, providing 8 grams of protein per 1/2 ounce, along with other essential vitamins and minerals.

Combine Plant Proteins:

Not all plant proteins are complete, so combining certain plant-based foods can help ensure you get all the essential amino acids. For instance, rice and beans together provide a complete protein profile and offer about 7 grams of protein per cup when combined.

Plan Your Meals:

To ensure you're meeting your protein goals, plan your meals carefully. Each meal should include adequate portions of protein-rich plant foods. Consider starting your day with a high-protein breakfast option like oatmeal, which provides about 5 grams of protein per 1/2 cup, or a tofu scramble.

Monitor Your Progress:

Finally, it is important to monitor your progress and overall health. Consult with a dietitian or nutritionist to ensure you're meeting your protein requirements and getting adequate nutrition. They can help tailor a plant-based diet plan to your specific needs post-bariatric surgery.

Incorporating a plant-based diet after bariatric surgery can be a healthy choice, but it requires careful consideration of your protein intake to ensure optimal recovery and weight management.

The health benefits of a plant-based diet

Breaking the protein myth

After bariatric surgery, adequate protein intake is essential to maintain lean body mass and support optimal health and weight loss. However, this does not mean that a plant-based diet is inadequate. In fact, research shows that a plant-based diet can lead to additional health benefits and support weight loss.

Reduced risk of chronic diseases

Studies have shown that a plant-based diet can help decrease the risk of developing chronic diseases. Replacing animal-based proteins with plant-based sources can reduce the likelihood of heart disease, diabetes, and certain types of cancer. This is due to the important antioxidants, vitamins, and minerals that are abundant in plant-based foods.

Improved gut health and weight loss

The high fiber content in plant-based proteins leads to improved gut health and a feeling of fullness, which can aid in weight loss. Additionally, plant-based diets are often lower in fat and calories, contributing to a reduced body fat percentage.

Environmental benefits

Plant-based proteins also have a lower environmental impact, so adopting this diet can not only improve your health but also benefit the planet.

A balanced approach

While a plant-based diet offers numerous health benefits, it is important to ensure a balanced approach. A flexitarian diet that includes some animal products can provide variety and help you reach your protein goals more easily. This can be particularly important after bariatric surgery, as adequate protein intake is crucial for recovery and weight loss.

Nutritional considerations

When following a plant-based diet after bariatric surgery, it is essential to be mindful of potential nutrient deficiencies. Vitamin B12, vitamin D, zinc, iron, calcium, iodine, and omega-3 fatty acids are among the nutrients that may require supplementation. Consulting with a dietitian or nutritionist can help ensure that you are meeting your nutritional needs.

The risks of a plant-based diet after bariatric surgery

While a plant-based diet can be beneficial for weight loss and overall health, there are some potential risks and challenges to consider when incorporating it after bariatric surgery. Here are some key points to be aware of:

Nutritional Deficiencies

One of the biggest challenges of a plant-based diet after bariatric surgery is meeting the increased protein requirements during the recovery and weight loss process. Bariatric patients are already at a higher risk of nutrient deficiencies, and this risk is even greater for those following a plant-based diet. In addition to protein, deficiencies in iron, zinc, vitamins A and D, calcium, iodine, selenium, and omega-3 are more likely in plant-based eaters. Careful meal planning and supplementation, guided by a dietitian, are crucial to avoid these deficiencies.

Limited Food Choices

Plant-based eaters have more limited options during the pre-op and post-op diet stages. The very low energy diet often recommended before surgery may be challenging as many meal replacement products are not vegan-friendly. Additionally, the portion sizes after bariatric surgery are reduced, and plant-based protein sources may need to be consumed in larger volumes to meet protein requirements. This can be difficult as patients have to adjust to dramatically reduced portion sizes.

Fibre Intake

While fibre is essential for a healthy digestive system, it can cause bloating and discomfort after bariatric surgery. Plant-based diets tend to be much higher in fibre, and this increased fibre intake may be challenging for some individuals. Finding a balance between meeting protein requirements and managing fibre intake is crucial.

Iron Deficiency

Iron is a nutrient that can be particularly difficult to obtain on a plant-based diet, as the iron in plant-based foods is not as well absorbed by the body. Iron supplements may be an option, but they can cause constipation in some individuals.

Vitamin B12

Vitamin B12 is another nutrient of concern, as there are no reliable vegan food sources of B12. Absorption of B12 from fortified foods may be limited, so additional supplementation is often necessary.

In conclusion, while a plant-based diet can be followed after bariatric surgery, it requires careful planning and guidance from a dietitian to ensure adequate nutrient intake and avoid potential deficiencies. It is important to be mindful of the increased risk of nutritional deficiencies and make informed choices to support a healthy recovery and weight loss journey.

Tips for eating plant-based protein

• Eat a wide variety of plant-based foods: Eating a variety of plant-based foods will ensure you get all the essential nutrients your body needs.
• Choose plant-based milk with added calcium and vitamin D: Calcium and vitamin D are important for bone health and can be found in fortified plant-based milk.
• Sample different kinds of whole grains, beans, and lentils: Whole grains, beans, and lentils are good sources of plant-based protein and fibre.
• Sprinkle nutritional yeast on your meals: Nutritional yeast is a complete protein and a good source of vitamin B12, which can be lacking in a plant-based diet.
• Mix in nuts and seeds: Nuts and seeds are a good source of plant-based protein and healthy fats.
• Choose soy-based foods: Soy is a complete protein, meaning it contains all the essential amino acids your body needs. Tofu, tempeh, and soy milk are good soy-based protein sources.

It is important to note that a plant-based diet after bariatric surgery requires careful planning and guidance from a dietitian to ensure you are meeting your protein and nutrient needs.

Sample plant-based meal plans and recipes

Breakfast

• One egg and a couple of slices of fruit or some oatmeal (no sugar added) with cinnamon and walnuts.
• A smoothie with tofu, fruit, and plant-based milk.
• A slice of whole-grain toast with nut butter and fruit.

Lunch

• 1.5 ounces of grilled chicken or tofu and some asparagus tips.
• A large salad with quinoa, beans, vegetables, and a vinaigrette dressing.
• A sandwich with whole-grain bread, hummus, vegetables, and avocado.

Dinner

• Veggie stir-fry with tempeh and brown rice.
• Grilled portobello mushroom caps with roasted vegetables and quinoa.
• Veggie burger with a side salad.

Snacks

• Low-fat cottage cheese with peach slices.
• Hummus with cucumbers or carrots.
• Nutritional yeast popcorn.
• Fruit with nut butter.
• Whole-grain crackers with plant-based cheese.

Tips

• It is important to ensure you are getting adequate protein, so consider adding a plant-based protein powder to your smoothies or meals.
• Plant-based milk can be used in place of water when cooking to add protein.
• Tofu, tempeh, seitan, and beans are good plant-based sources of protein.
• Nutritional yeast is another plant-based protein source and can be sprinkled on meals.
• Whole grains such as quinoa, barley, and farro can provide fibre and nutrient variety.

Frequently asked questions