Bariatric surgery does not mean goodbye to carbs! ⠀
It amazes me how often I hear “I don’t eat carbs any more”⠀
Carbs – whole grains, cereals, rice, pasta and noodles, and the potato family all supply essential nutrition. They are good sources of B vitamins, dietary fibre, folate and resistant starch .⠀
We now have clear evidence regarding the role carbs play in maintaining a healthy gut microbiome. We know that a healthy gut biome influences may facets of our health including reducing risk of cancers, helping fight inflammation and chronic disease as well as a great positive affect on our mental health – helping manage depression and affecting our happiness hormones.
⠀ Carbs help us feel good!⠀
After Bariatric surgery the focus tends to be in on meeting protein requirements – unfortunately sometimes at the expense of carbs and too often I see diets devoid or with very limited carbs. ⠀
As I have mentioned before, Bariatric surgery should mean the end of dieting – all foods can be consumed and that includes a variety of carbs from whole grain bread and crackers to rice and pasta through to the potato family .
Initially when Portions are tiny it can be difficult to fit many carbs in – a whole grain cereal for breakfast (or as a snack – can add protein powder or ground nuts and seeds if you need a protein boost) is a great start – great for your bowels and many cereals are iron fortified as well! ⠀
⠀ Don’t avoid whole food groups- that’s dieting! ⠀
Use carbs as you would have before surgery – just in smaller proportions! Eat normally – just like you are not on a diet – because you are not!!
Time to stop the dieting and start enjoying food again!!⠀
Cereals – Oats, AllBran, Weetbix hi fibre ⠀
Great way to add extra fibre !⠀
⠀ Breads ⠀
Wraps, tortillas, breads – toasted is often better tolerated in early phases and thinner less doughy breads tend to sit better in a tiny tummy ⠀
⠀ Crackers ⠀
Whole grain if you can – they just taste better !⠀
⠀ Rice and Pastas
All varieties are great – though I find brown rice is less gluggy and does have more fibre and thin noodles that are well cooked are better tolerated than thicker styles ⠀
⠀ Potato and sweet potato⠀
Cooked any way you like – just take care they are not too dry – often better served with a wet dish ie casserole or curry in the early phases ⠀
So start enjoying some pasta with your Bolognese!!⠀
Some rice with your curry
It may only be a teaspoon or two but – It will start you eating meals as they were designed to be eaten – Not the diet versions of the dish !!
Don’t worry you will still meet your protein needs – and your food will be a whole lot more fun – and it will help your heath and wellbeing.
If you would like to learn more about nutrition after bariatric surgery book an appointment to see Sally today in our rooms and follow her on Instagram (@the_bariatric_dietitian) for constant updates.