10 Foods to Support Hormonal Changes after Bariatric Surgery

Bariatric surgery is a powerful tool for weight loss, but it also brings significant changes to your body, especially when it comes to hormones. These shifts can affect everything from your metabolism to your appetite, making it essential to fuel your body with the right foods. Choosing the best nutrient-rich options not only helps you manage these hormonal changes but also boosts your recovery and overall health. In this post, we’ll dive into ten foods that are ideal for supporting hormonal balance and helping you thrive after surgery.

1) Lean protein

Protein is crucial after bariatric surgery for muscle repair and hormone production. It also promotes satiety, helping regulate hunger hormones like ghrelin. Focus on lean sources such as chicken, turkey, fish, eggs, and plant-based proteins like tofu and lentils. Including protein in every meal can keep your energy levels stable and support weight loss.

2) Fatty fish

Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines support hormone regulation, especially those related to inflammation and insulin sensitivity. Omega-3s can help balance insulin levels, which may fluctuate after surgery, and also promote heart health. Aim for at least two servings of fatty fish per week.

3) Leafy greens

Leafy greens such as spinach, kale, and Swiss chard are packed with nutrients like magnesium, which plays a role in regulating cortisol and other stress hormones. These vegetables also provide fiber, which helps stabilize blood sugar levels and supports digestion, both of which are essential after surgery.

4) Avocados

Avocados are an excellent source of healthy fats that are essential for hormone production. They are rich in monounsaturated fats, which help absorb fat-soluble vitamins and support overall hormone balance. Avocados also provide fiber and potassium, making them a versatile addition to your post-surgery diet.

5) Greek yogurt

High in protein and probiotics, Greek yogurt aids digestion and gut health, both of which can be affected by hormonal changes. The probiotics in yogurt also support immune function and the production of gut hormones that influence hunger and metabolism. Opt for plain, unsweetened Greek yogurt to avoid added sugars.

6) Berries

Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants, which help reduce inflammation and support overall health. They also have a low glycemic index, meaning they won’t spike your blood sugar—a key factor in balancing hormones like insulin. Berries are a great option for satisfying sweet cravings without the sugar crash.

7) Nuts & seeds

Nuts and seeds, including almonds, chia seeds, and flaxseeds, provide healthy fats, fiber, and essential nutrients like zinc and magnesium. These minerals are vital for maintaining hormone balance, particularly for stress and thyroid function. Sprinkle them on salads, yogurt, or smoothies for an easy nutrient boost.

8) Cruciferous vegetables

Broccoli, cauliflower, and Brussels sprouts belong to the cruciferous vegetable family and contain compounds that help regulate estrogen levels. This is particularly important after bariatric surgery, as estrogen levels can fluctuate with rapid weight loss. These veggies also provide fiber and antioxidants that support overall health.

9) Whole grains

Whole grains like quinoa, brown rice, and oats are excellent sources of complex carbohydrates, which help keep blood sugar levels steady. After bariatric surgery, it's important to avoid spikes and crashes in blood sugar, as they can trigger hunger and fatigue. Whole grains provide sustained energy and support hormone regulation, particularly insulin.

10) Eggs

Eggs are a nutritional powerhouse, providing high-quality protein, healthy fats, and essential vitamins like B12, which is important for energy and metabolism. They also contain choline, a nutrient that supports brain function and hormone production. Include eggs as a versatile and filling option in your post-surgery meals.

Conclusion

Supporting your body after bariatric surgery involves not just focusing on weight loss, but also on balancing the hormonal changes that come with it. Incorporating these nutrient-rich foods into your diet can help regulate hunger hormones, boost energy levels, and promote overall well-being. Remember to work closely with your dietitian to create a post-surgery nutrition plan tailored to your needs. By making smart food choices, you can navigate these hormonal changes and set yourself up for long-term success in your weight loss journey.

**PS - Did you know we have a new product called BariMelts Hormonal Balance+ specially formulated for bariatric patients?

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).

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