Guest blog by: Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH If you’ve made the decision to have metabolic and bariatric surgery (MBS), you already know it’s a serious commitment—one that likely took years of careful thought. But surgery is only part of the equation. Your health journey continues long after your procedure, and one of the smartest, most effective things you can do for yourself is to clean up your diet. You’ve heard about the bariatric diet, but not enough people talk about what it means to eat clean after surgery. It’s time to change that. With more attention than ever on removing preservatives, dyes, and artificial ingredients from our food supply, now is the perfect time for you to take control of what you put into your body—for your health, your results, and your quality of life. What Does It Mean to “Eat Clean?” Let’s be clear: Eating clean isn’t a trend; it’s a strategy. It means choosing foods in their most natural, whole, unprocessed forms—foods that are packed with vitamins, minerals, fiber, and essential nutrients your body needs, especially after surgery. A simple example? Pick up an orange instead of pouring a glass of orange juice. The orange gives you more nutrients, less sugar, and added fiber—all for fewer calories. It’s a smarter, cleaner choice. How to Eat Clean After Surgery Follow these 10 simple steps and you’ll be eating cleaner, feeling better, and supporting your results: Eat whole foods. Try fresh fruits, vegetables, lean proteins, and whole grains. Cut out processed foods. If it’s loaded with artificial ingredients or preservatives, leave it on the shelf. Ditch refined sugars. Use natural sweeteners like pure maple syrup or honey in moderation. Cook at home. You control the ingredients and the portions. Balance your plate. Every meal should have protein, carbs, and healthy fats. Check labels. Know what you’re eating—avoid hidden sugars, sodium, and trans fats. Limit saturated fats and avoid trans fats altogether. Saturated fat should be less than 10% of your calories. Fill your plate with plants. Fruits, vegetables, legumes, and whole grains should be your go-to. Cut back on sodium. Keep it under 2,300mg a day for heart and blood pressure health. Drink more water. Aim for at least 1.5 liters every single day. Clean Eating Also Means Cleaner Choices Another important part of “eating clean” is choosing 100% organic foods when possible. Organic produce is grown without GMOs, synthetic pesticides, herbicides, fungicides, or petroleum-based preservatives, and is farmed in ways that are safer for the environment. After bariatric surgery, your body can be more sensitive to artificial additives and pesticide residues. Clean, organic foods help reduce exposure to these chemicals while providing nutrient-dense options your body needs for healing and long-term wellness. To help guide your choices, the Environmental Working Group releases an annual Dirty Dozen and Clean Fifteen list. The Dirty Dozen highlights produce with the highest pesticide levels, while the Clean Fifteen includes items with the lowest residues when grown conventionally.1 Use these lists to make cleaner, smarter choices at the store—and remember, eating well to feel well is entirely possible after bariatric surgery. Dirty Dozen 2025 Spinach Nectarines Strawberries Pears Kale, collard, and mustard greens Apples Grapes Blackberries Peaches Blueberries Cherries Potatoes Clean Fifteen 2025 Pineapples Watermelon Sweet corn (fresh and frozen) Cauliflower Avocadoes Bananas Papaya Mangoes Onions Carrots Sweet peas (frozen) Mushrooms Asparagus Kiwi Cabbage Reference 1. Environmental Working Group. 2025. Accessed on July 14, 2025. Access from https://www.ewg.org/foodnews/summary.php.