Meals and Food Prep

Food is personal, and comfort food looks different for each of us. I thought soup would be my go-to recovery meal and stocked up on several kinds, then realized it was not very satisfying. Post-op bloating is common, and pain medicine can slow digestion, so big meals felt uncomfortable. What helped was small meals built around light, fiber-rich foods and plenty of fluids. You might want something warm and soft, or you might feel better with a little more substance.

Below are the foods and meals I reached for most in early recovery. They are simple on purpose. Easy to prep and easy to digest.

Drinks

Ginger and

Turmeric Tea

Ginger and Turmeric Tea were a gentle helper for my bloated stomach after surgery. Ginger is linked to calming an upset stomach, while Turmeric is an anti-inflammatory. Here's my go-to brand: Organic India Tulsi Turmeric Ginger Herbal Tea.

Electrolyte Drink Mix

I love a cold Gatorade, just not the sugar crash. Cure Electrolyte Drink Mix Packets became my go-to after I first bought them for hiking. Berry Pomegranate, and Lemonade are my favorite flavors.

Protein Drinks

Vega Protein Powder has been my go-to protein shake for years. The chocolate flavor is smooth and not chalky. Depending on how I feel, I add a banana or a spoonful of peanut butter. Vanilla Protein Powder is gross. Period. For a pre-made shake, check out OWYN options.

Smoothies

Smoothies sound perfect in theory, but daily chopping and measuring turned them into a chore. When I have the energy, I make freezer packs and add yogurt or oat milk to the blender. If prepping is not your thing, delivery services are handy. A neighborhood smoothie place works too. I have one close by, and the walk there doubled as gentle movement while I healed.

Prune Juice

Constipation after surgery is real. I tried prune juice, and I am not one hundred percent sold, though plenty of people swear by it. The texture is thick, so cutting it with a little water can help. I am including it here because it might be useful for you, even if it was not my favorite.

Light Meals

Overnight Oats

Overnight oats are a mainstay in my house. This is the combo I reach for most: 1⁄2 cup rolled oats, 2 tbsp steel cut oats, 1 tbsp honey, 1 tbsp chia seeds, 1 tbsp sliced almonds, 1 tbsp unsweetened coconut, 3⁄4 to 1 cup milk (soy, oat, or 2%). Stir in a jar, refrigerate overnight. If it feels thick in the morning, add a splash of milk. Switch it up with berries or a banana, peanut butter, or maple syrup. Anything you like!

If you prefer ready-made, I like MUSH Overnight Oats.

Avocado Toast

Another staple at my house is avocado toast. For extra flavor, I add hemp seeds, a spoon of cottage cheese, and sometimes a hard-boiled egg. If the garden is thriving, I top it with tomato slices, cucumber, or arugula.

Baked Potato

A great starting point, you can make your own. It is filling, gentle, and fiber-friendly. Add what you like and skip what you do not: Jacket Potatoes and Beans.

Snacks

Yogurt and Granola

For digestion, yogurt is an easy win. I go for plain Greek with live cultures and add honey with berries and granola.

Protein Bars

There are a million protein bars out there. If you already have a favorite, stock up. My pick was Mini Perfect Bars. They were my go-to snack because the smaller size felt just right. Once I started feeling better, Pure Protein chocolate bars joined the rotation.

Hummus and

Peta Chips

I ate a lot of hummus and pita chips in the first couple of weeks. Not all hummus is the same. The refrigerated marketplace brands usually have fresher ingredients and fewer preservatives, which means better flavor. Try the 365 brand from Whole Foods or choose the freshest option at your local store.