Navigating social events & eating out after bariatric surgery

So, you’ve had bariatric surgery, and you’re on your way to a healthier you—congrats! But now comes the big question: How do you handle eating out and social events without undoing your progress?

Let’s be real—food is a huge part of our social lives. Whether it’s a birthday dinner, a holiday gathering, or just grabbing lunch with friends, you’ll be faced with situations where the menu (and peer pressure) isn’t exactly “bariatric-friendly.” But don’t stress! With a little planning and confidence, you can still enjoy yourself without veering off track.

1. Check the Menu Ahead of Time

Most restaurants have their menus online, so take advantage! Look for high-protein, low-carb options and think about how you can modify a dish if needed. Grilled proteins, veggies, and broth-based soups are usually safe bets.

Tip:

Many places will let you order from the kids’ menu or request a half portion—don’t be shy about asking!

2. Speak Up & Customise Your Meal

You’re paying for your food, so don’t hesitate to make small requests. Want that burger without the bun? No problem. Need dressing on the side? They’ve got you. Most restaurants are happy to accommodate special dietary needs if you ask nicely.

Helpful Swaps:

❌ Fried chicken → ✅ Grilled chicken
❌ Pasta → ✅ Zucchini noodles or extra veggies
❌ Soda water/softdrink → ✅ Water with lemon

3. Eat Slowly & Listen to Your Body

After surgery, your stomach is much smaller, so it’s easy to overdo it if you’re not careful. Take small bites, chew well, and pause between bites. It takes time for your brain to register that you’re full, so slow and steady wins the race.

Tip:

Use a small plate if possible, or ask for a take-away box when your meal arrives and portion out what you plan to eat. Leftovers are your friend!

4. Beware of Liquid Calories & Go Easy on Alcohol

Cocktails, sugary softdrinks, and creamy coffee drinks can sneak in a ton of calories and sabotage your progress. Stick to water, unsweetened tea, or light beverages. If you do drink alcohol (and your surgeon has cleared you), go for a low-sugar option like a wine spritzer or vodka with soda water—but sip slowly and cautiously, and keep the bubbles to a minimum as they can stretch your sleeve/stomach pouch. A non-carbonated option such as red wine may be a better choice. Also be aware that after bariatric surgeon, your body metabolises alcohol differently so the usual calculations about the number of drinks you can consume in a certain amount of time before driving will be inaccurate. You can easily register over the limit on a breath test after just a couple of drinks over several hours so it’s best not to drive if you plan on having a couple of drinks.

5. Prepare for Questions (or Nosy Comments)

People love to comment on what others are eating. If someone asks why you’re eating less or skipping certain foods, you can keep it simple:

• “I’m just focusing on eating healthier.”
• “I had a small procedure and have to watch my portions.”
• “This is what makes me feel my best.”

You don’t owe anyone an explanation, but having a go-to response can make social situations easier.

6. Have a Game Plan for Buffets & Parties

Buffets and all-you-can-eats can be tricky but you’re in control! Scope out your options before loading your plate and prioritise protein and veggies first. If there’s nothing bariatric-friendly, eat a small, protein-rich snack before you go to curb hunger.

7. Enjoy the Event Beyond the Food

Food is great but social events are about more than what’s on your plate. Focus on catching up with friends, enjoying music, or participating in activities. Shift the spotlight away from food, and you’ll feel less pressure to eat just because everyone else is.

Final Thoughts

Eating out and socialising after bariatric surgery doesn’t have to be stressful. With some planning and mindful choices, you can still enjoy your favourite places and events while staying on track. Remember: It’s about balance, not perfection. You’ve got this!