Healthy Bariatric Snacks

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This article has been medically reviewed by Dr Deborah Brunt: BHB, MBCNB, MHSC, FRNZCGP, ASLM, IBLM.

Navigating the world of snacks post-bariatric surgery can be a tricky journey. It’s a well-known fact that snacking might not be the ideal eating pattern, especially for those who have undergone bariatric procedures. However, we understand that life happens, and sometimes a snack is just what you need. In this guide to healthier Bariatric Snacks, we’ll explore alternatives that align with your dietary needs.

Rather than focusing solely on satisfying cravings, we’ll delve into snacks that strike a balance between being satisfying and nutritious. We acknowledge that snacking should be approached with mindfulness, considering the unique dietary restrictions that come with bariatric surgery.

Whether you’re seeking a nibble between meals or a little something to bridge the gap, these healthier bariatric snack ideas are designed with your well-being in mind.

Greek Yogurt | Bariatric Snacks

What Are Bariatric Snacks?

Bariatric snacks are low-calorie, high-protein and high-fibre snacks that can be eaten between meals to help maintain a healthy bariatric diet. Bariatric-friendly snacks such as cottage cheese and veggie sticks can be delicious for you at the same time.

Before we start, it’s important to know that research shows that people who eat snacks after bariatric surgery have the lowest amount of weight loss.

If you can have 3 meals per day, this is the most ideal eating pattern that produces the optimal amount of weight loss after bariatric surgery. 

If you do need to snack, you should aim for high-protein, healthy fats, and high fibre snacks to fill you for longer. Regular snacking will reduce you reaching your weight loss goals, but we get it, sometimes you are hungry, so here are some solutions to your post-bariatric surgery snack questions. 

Bariatric Snack Ideas

Bariatric-friendly snacks are designed to provide essential nutrients without adding unnecessary calories to your daily intake. Some examples of bariatric snacks are a great source of protein and include the following:

Be sure to check this list of Soft Food Meal Ideas following bariatric surgery.

Healthy Snacking After Weight Loss Surgery

Healthy protein or fiber based snacks following bariatric surgery will help stabilize blood sugar levels and fuel your body with the essential vitamins and minerals that are necessary to stay healthy.

The general guidelines for snacking post-bariatric surgery is to consume snacks with 200 or fewer calories and that are low in fat, sugar and carbohydrates.

Choosing Light Snacks: Nutrition Tips

When selecting a healthy and high protein snack, make sure to include protein in the form of lean meats like turkey, chicken, fish and eggs as well as healthy fats such as olive oil and nuts. Additionally, adding high-fibre fruits and vegetables to your snacks can help keep you satisfied for longer.

High Protein Low Carb Snacks

It’s important to remember that snacking should be done in moderation. Eating too much or eating unhealthy snacks can lead to weight gain, which is the opposite of what bariatric surgery is meant to achieve.

Choosing high protein low carb snacks or high protein low-calorie snacks will help to keep hunger at bay and help your lean muscle to get the nutrition they need.

Choosing high protein low carb snacks or high protein low-calorie snacks will help to keep hunger at bay and help your lean muscle to get the nutrition they need.

What Snacks Are High In Protein?

Examples of high protein low carb snacks include hard-boiled eggs, nuts, yogurt and celery with peanut butter. These are easy meal prep snacks and can be pre-made and stored in the fridge for whenever hunger strikes.

Is Snacking Okay After Weight Loss Surgery?

It depends on why you are snacking?

If it is out of habit or emotional eating then this will work against your weight loss goals of bariatric surgery.

Most bariatric surgeons advocate for not snacking between meals.

If you are snacking after a decent protein and fiber containing meal, it is important to make sure you are listening to your hunger cues, rather than eating for emotions, boredom or tiredness.

If you do need to eat a snack before your next meal.

Be sure to have small portions and choose healthy bariatric-friendly snacks whenever possible. Try these super cute meal prep containers. I find they are perfect for storing my bariatric snacks and love the different compartments.

Is Popcorn Healthy For Bariatric Patients?

Popcorn can be an excellent source of fiber for bariatric patients. However, popcorn should not be eaten in large portions. Eating too much corn can lead to gas, bloating and discomfort. Popcorn with butter, sugar, salt or other additives should be avoided as they add empty calories to your diet.

Additionally, Consuming processed foods can have detrimental effects on your body.

It is best to moderate your portion size and try to avoid adding butter or extra salt, as these ingredients provide unnecessary calories that may prevent you from achieving your ideal weight loss.

How To Eat Bariatric-Friendly Snacks

Following weight loss surgery whether eating a meal or a snack there are a few rules you should follow.

You should eat your high-protein snacks slowly. When you eat slowly, your body has time to register when it is full.

Bariatric Snacks

Drink Plenty Of Fluids After Bariatric Surgery

Additionally, be sure to drink enough water throughout the day.

Most patients should aim to drink between 64 and 96 ounces of fluids each day. I like to use a good water bottle with the motivational time markers on the outside. This helps me stay on track with my fluid intake.

By following these guidelines, you can ensure that you are eating healthy snacks that will help fuel your body with the essential vitamins and minerals needed for optimal health.

With bariatric-friendly snacks, you can maintain a balanced diet while still enjoying the foods you love.

Bariatric Snacks

What Is The 30/30 Rule For Bariatric Patients?

The 30/30 rule is 30grams of protein over a 30 minutes  meal. This helps with satiety (fullness) and means you will be less likely to need to rely on snacks. It also provides adequate protein so reduce loss of lean weight (muscle mass) rather than weight loss from excess body fat.

This gives your body time to digest the food and for hunger cues to return. It is important to listen to your body’s hunger cues and adjust your portions accordingly.

Don’t Skip Meals For Bariatric Snacks

It’s important not to skip meals to save calories for snacks. Eating adequate protein with each meal will reduce your reliance on snacks.

It is suggested that you should eat three meals and only if needed, two snacks per day.

Read this article: Foods to avoid after gastric bypass surgery.

What Sweets Can I Have After Bariatric Surgery?

Sweet treats can be enjoyed in moderation after bariatric surgery. However, you should try to limit your intake of any sweet treat or sugary snacks and opt for healthier alternatives such as low-sugar fruit or dark chocolate.

It is important to remember that high-calorie sweets add up quickly and can prevent you from achieving your weight loss goals.

Can I Have Smoothies After Bariatric Surgery?

One question bariatric patients ask is whether or not they can have smoothies following weight loss surgery. The answer depends on the type of smoothie you wish to drink and the type of weight loss surgery you have undergone.

Have High Protein Smoothies

Generally speaking, smoothies that are high in protein and low in carbohydrates are a good choice. Additionally, it is important to use a blender instead of a juicer as the blending process retains the fiber

If you’ve had a gastric bypass, you’ll want to be sure a smoothie is not too sugary and that it does not lead to dumping syndrome.

Creating Your Own Bariatric Snacks

Creating your own bariatric snacks from whole foods is a great way to ensure you are getting the nutrients your body needs without added sugars and fats. Some good whole food snack ideas include Greek yogurt and whole oats, homemade trail mix or a hard-boiled egg.

You can also check out some of our recipes for healthy bariatric snacks including these tasty shrimp devilled eggs and homemade greek yogurt recipe. fat burning food storage


In order to make the best healthy Bariatric Snacks for you and your lifestyle, it is vital to consider both the nutritional content of the snack and how well it will fit with your dietary needs. It takes effort to find the right balance, but with a little patience and perseverance, you’ll find one that works best for you.

Thankfully, there are plenty of great options here. Try out a few of these recipes and snacks next time you decide what to eat. You’ll be surprised at how delicious and nutritious they can be! For more advice on healthy eating, follow us on social media.

We look forward to helping you discover the perfect bariatric snacks ideas for your lifestyle.


For more information about eating after bariatric surgery Visit the Waitemata DHB Bariatric Resources Guide.

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