Stay Energized with These High Protein, High Fiber Snacks

Article By: Whittany Gibson, RDN

Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).

Are you still hungry post-weight loss surgery (WLS) even when you feel like you’ve eaten enough? Are you struggling with energy? Chances are, you may be cutting it too short in the protein or fiber department when choosing your meals and snack options. We totally get it — it’s challenging to “get it all right” after surgery. But with a little information and education that you can easily apply, you’ll feel more satisfied and sustain your energy levels. That's why choosing the right post-WLS snacks is crucial. Nourishing, high-fiber snacks packed with protein can help promote feelings of fullness and provide the energy patients need to power through the day. In this blog post, we'll discuss some delicious, high-fiber, high-protein snacks that can help you stay energized and satisfied post-WLS.

The importance of protein & fiber.

After WLS, protein becomes even more essential as it helps the body heal and recover. It also aids in maintaining muscle mass and preventing muscle loss. Protein can also keep you full and satisfied, helping you stick to your healthy eating plan. Aim for protein-rich foods such as lean meats, fish, eggs, dairy, and plant-based sources like beans and nuts.

Incorporating fiber into your diet after WLS is crucial for maintaining a healthy digestive system. Not only does it promote regular bowel movements, but it also helps control blood sugar levels and lowers the risk of heart disease. Aim for at least 25 grams of fiber per day from whole foods like fruits, vegetables, and whole grains to reap these benefits and keep your body running smoothly. By prioritizing fiber, you'll feel fuller for longer, making it easier to resist unhealthy snacking and maintain your weight loss.

Ready for some simple, go-to options? Try these!

1) Greek yogurt bowl. Yogurt bowls are absolutely amazing! They are versatile and allow you to create a heavenly combination of flavors and textures. Not only is yogurt packed with protein and calcium, but it's also great for gut health. Elevate your yogurt bowl with fresh fruits, nuts, and seeds that serve as your fiber. And don't forget the low-sugar granola for that satisfying crunch! For an added energy boost, sprinkle in a tablespoon of chia seeds loaded with protein and fiber.

2) Cottage cheese. Cottage cheese is a fantastic snack choice post-WLS! Packed with protein and low in calories (opt for the low-fat version), it's guaranteed to keep you feeling satisfied. Jazz it up by adding fresh berries, nuts, or ground flaxseed for extra fiber. For an extra protein boost, mix cottage cheese into scrambled eggs!

3) Apple & nut butter. Apples are a great source of fiber and antioxidants, while nut butter is a great source of protein and healthy fats. Together, they form a delicious snack that's easy to pack and take on-the-go. Be sure to choose a nut butter with no added sugars and enjoy the perfect balance of sweet and savory. Be sure to also try different types of apples, as you may prefer one type over the other when pairing with your nut butter.

4) Edamame. This is an all-in-one snack option, guys! Full of protein, fiber, and healthy fats, edamame may be on its way to being your new favorite snack. These little powerhouses can be steamed, roasted, or tossed into a salad, adding a whole new level of dimension and deliciousness to any meal. And the best part? You can find ready-to-eat roasted versions in various flavors, making them super convenient to carry in your bag and enjoy on the go!

5) Boiled eggs & veggies. When it comes to high-protein snacks, hard-boiled eggs are a classic choice that never disappoints. Not only are they a great source of protein and healthy fats, but they are also incredibly convenient to pack and carry around. However, to make your snack or meal more well-rounded and nutritious, you can add some fiber-rich fruits and veggies like carrots, cucumbers, and apple slices. This will not only contribute to your daily fiber needs but also add more variety and color to your lunch pack!

PS - Do you struggle with post-WLS heartburn symptoms and digestive discomfort? We developed a product specifically for bariatric patients to promote a calm, comfortable stomach after surgery. Be sure to check out our BariMelts Gastro Zen® chewable tablets.

Choosing high-fiber, high-protein snacks post-WLS can help improve energy levels and promote feelings of fullness. Greek yogurt bowls, cottage cheese and fruit, apple slices and nut butter, edamame, and boiled eggs and veggies are just a few examples of delicious, nourishing snacks that can power you through the day. As always, remember to listen to your body and its hunger cues. When you’re not feeling satisfied after a meal, ask yourself what you may have been missing to create balance within that meal. With the right snacks, you can maintain balance with your diet and overall WLS success.

BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.