Keeping up with hydration is crucial after weight loss surgery, as dehydration is the leading cause of re-hospitalization after bariatric procedures. However, your new diet and anatomy can make hydrating a challenge. Your new stomach holds significantly less than it used to and drinking too much water while eating may make you feel too full.
Drinking plenty of water is the most reliable method to stay hydrated; however, you can make strategic food choices to help. The following are several water-rich foods to add to your plate:
- Lettuce. While the bariatric diet is by no means limited to salads, lettuce is an excellent source of hydration. At 96% water, lettuce is also rich in vitamin A and is a decent source of folate.
- Cucumbers. Cucumbers’ water content comes in at a whopping 95%. Its calorie density is very low, meaning it has few calories compared to its serving size. Half a cup of cucumber is only 8 calories. You can add them to turkey and cheese roll ups or use them as a garnish on your salad.
- Celery. Celery is 95% water and contains only 16 calories per one-cup serving. It’s high in fiber, potassium, and vitamin K as well. You can add celery to salads or eat them raw with peanut butter or hummus.
- Tomatoes. Tomatoes are a powerhouse food that provide several health benefits. At 95% water, one tomato yields about half a cup of water. It’s also high in fiber, antioxidants, vitamin A, and vitamin C. Its nutrients can also boost your immune system. You have a multitude of options for adding tomatoes to your diet, including in salads, diced in salsa, in egg scrambles, and more.
- Zucchini. Zucchini is as nutritious as it is hydrating. Its water content is 94%, and it’s an excellent source of vitamin C. Zucchini is easy to incorporate into your diet as a side dish, a stir fry component, or spiralized into zucchini noodles as a pasta substitute.
- Watermelon. As water is in its name, it shouldn’t come as a surprise that watermelon has a high water content. However, you may not be aware that this fruit is over 90% water! As a member of the cucumber family, watermelon is another food with a low calorie density. One cup of diced watermelon yields half a cup of water and only has 46 calories.
- Strawberries are another fruit whose water content is over 90%. Strawberries are also fiber-rich and packed full of antioxidants and vitamins. Strawberries are a versatile food as you can add them to Greek yogurt, a salad, or a smoothie.
- Cantaloupe is another food that belongs to the cucumber family, so it’s no surprise that this melon clocks in at 90% water. It yields about as much water per serving as watermelon as well. Cantaloupe is also a good source of fiber and meets your daily need for vitamin A.
- Peaches. Falling just shy of 90% water, this fruit hydrates you without consuming a lot of calories. A standard peach only has around 60 calories. They’re also rich in antioxidants and vitamins, including vitamin A, B vitamins, and vitamin C.
- Oranges. At 88% water, oranges yield as much water as watermelon and cantaloupe. They’re also rich in antioxidants that help fight inflammation. They can boost your immune system as well due to their vitamin C and potassium content.
While water should be your go-to source for hydration, your food choices can help you meet your hydration needs. Other water-rich foods include bell peppers, cabbage, grapefruit, and cottage cheese. Contact us to learn more about the health-boosting benefits of weight loss surgery.