Since you're preparing for inguinal hernia surgery and want to avoid constipation while also losing weight, focus on high-fiber, easy-to-digest foods with adequate protein for healing. Here's a pre- and post-surgery meal plan to help:
Before Surgery (Prep Phase)
Start eating fiber-rich, hydrating foods to promote soft stools and regular bowel movements:
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High-fiber carbs: Oatmeal, quinoa, brown rice, whole wheat toast, sweet potatoes
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Lean protein: Chicken breast, fish, eggs, tofu
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Healthy fats: Avocados, flaxseeds, chia seeds, olive oil
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Fruits & veggies: Bananas, apples (with skin), pears, berries, spinach, carrots, zucchini, cucumbers
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Hydration: Drink plenty of water + herbal teas (ginger or peppermint help digestion)
Avoid: Processed foods, fried foods, excessive dairy, red meat, alcohol, and caffeine (as they can cause bloating and constipation).
After Surgery (Recovery Phase)
For the first few days, stick to soft, easily digestible foods:
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Soups & broths: Bone broth, vegetable soup, lentil soup
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Soft carbs: Mashed sweet potatoes, oatmeal, soft rice
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Proteins: Scrambled eggs, soft tofu, poached chicken, yogurt
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Fruits & fiber: Applesauce, mashed bananas, cooked veggies (avoid gassy ones like broccoli)
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Hydration: Water, coconut water, herbal teas
To prevent constipation:
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Eat small, frequent meals
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Keep fiber intake high but gradually increase to avoid bloating
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Take prune juice or warm lemon water in the morning to help digestion
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Walk lightly as soon as possible after surgery to promote bowel movements
Once you're feeling better, you can return to your high-fiber weight loss plan while keeping it balanced for healing.
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MEAL PLAN
🟢 Prep Phase (Before Surgery) - 3 Days Prior
Focus: High-fiber, hydrating foods to prevent constipation and ease digestion.
Day 1-3 (Before Surgery)
| Meal | Food Choices |
|---|---|
| Breakfast | Oatmeal with chia seeds, flaxseeds, and berries + herbal tea |
| Snack | Apple with almond butter |
| Lunch | Grilled chicken with quinoa and steamed carrots |
| Snack | Greek yogurt with honey and walnuts |
| Dinner | Baked salmon with mashed sweet potatoes and sautéed spinach |
| Hydration | Water, coconut water, warm lemon water |
🚫 Avoid: Processed foods, red meat, dairy, fried foods, caffeine, alcohol, and carbonated drinks.
🟡 Recovery Phase (After Surgery) - First 4 Days
Focus: Soft, nutrient-rich foods to aid digestion and healing. Stick to small portions and eat frequently.
Day 1-2 (Liquid & Soft Foods)
| Meal | Food Choices |
|---|---|
| Breakfast | Warm bone broth + soft scrambled eggs |
| Snack | Applesauce or mashed banana |
| Lunch | Blended vegetable soup (carrots, zucchini) + soft tofu |
| Snack | Warm herbal tea with honey |
| Dinner | Mashed sweet potatoes with poached chicken |
| Hydration | Water, herbal teas, warm prune juice (if needed) |
🚫 Avoid: Spicy foods, high-fat foods, raw vegetables, and too much fiber at once (can cause bloating).
Day 3-4 (Gradually Adding More Solids)
| Meal | Food Choices |
|---|---|
| Breakfast | Soft oatmeal with almond milk and mashed banana |
| Snack | Cottage cheese with honey |
| Lunch | Grilled white fish with steamed zucchini |
| Snack | Smoothie (banana, flaxseed, almond milk) |
| Dinner | Soft brown rice with shredded chicken and steamed carrots |
| Hydration | Plenty of water, herbal tea, coconut water |
🟢 Recovery Phase (Day 5-7) – Returning to Regular Eating
Focus: Slowly increasing fiber while keeping meals soft and easy to digest.
Day 5-7 (More Fiber, But Gentle)
| Meal | Food Choices |
|---|---|
| Breakfast | Chia pudding with berries and almond milk |
| Snack | Soft-boiled egg with whole wheat toast |
| Lunch | Quinoa salad with shredded chicken and avocado |
| Snack | Greek yogurt with flaxseeds |
| Dinner | Lentil soup with grilled salmon |
| Hydration | Water, herbal teas, fresh fruit-infused water |
🔹 Tip: Continue eating small meals every 3-4 hours and drinking plenty of fluids.