Slider Foods: what the heck are they?
If you’re reading this, there’s a good chance you’ve had bariatric surgery, or you’re considering it. I know how overwhelming and challenging this journey can feel, especially in the early stages. I’ve been there. I’ve lost almost 200 pounds since my vertical sleeve gastrectomy (VSG), and let me tell you—this journey has not been easy. It’s been emotional, exhausting, and transformative in ways I didn’t expect. But I want you to know, you’re not alone.
One of the hardest lessons I’ve learned through this process is about slider foods—those foods that go down easy, don’t fill you up, and can sabotage your progress if you’re not careful. They can feel like a “quick fix” when you’re hungry, but they don’t do anything to support your long-term health or weight loss. And, for someone like me who’s in recovery from Binge Eating Disorder (BED), managing slider foods can feel like a constant challenge—every day, every meal. But I’ve learned how to navigate this, and I want to share what’s helped me. If I can do it, you can too.
What Are Slider Foods?
Slider foods are exactly what they sound like: foods that slide through your stomach without making you feel full. They’re soft, easy to eat, and don’t trigger those fullness cues that help you stop eating. Think of foods like:
- Chips
- Crackers
- Soft bread
- Ice cream
- Sugary treats
- Pasta
Now, I’m not saying you can never have these foods. But if you lean too heavily on them, you’ll notice that they can make you feel like you’re eating more than you should, and still feel hungry soon after. This can be a trap, especially in the early stages after surgery when you’re still getting used to your smaller stomach.
For me, slider foods were like an easy escape. As someone recovering from Binge Eating Disorder, I’ve spent a lot of time trying to change how I approach food. These foods can feel comforting when things get tough. But the truth is, they don’t nourish my body in the way I need to heal and thrive post-surgery. So, how do you incorporate them without sabotaging your progress?
How to Incorporate Slider Foods in a Healthy Way
I won’t sugarcoat it: It’s not always easy. When you’ve been using food to cope for as long as I have, it can be difficult to break old habits. But here’s what I’ve learned through almost 200 pounds of weight loss, and still working through recovery every single day:
1. Protein First: Always, Always, Always
I can’t stress this enough: Protein needs to be the focus of every single meal. You’ve worked so hard to shrink your stomach, and now it’s about fueling your body with foods that will keep you full, satisfied, and nourished.
When I started focusing on protein first, I began to notice how much it filled me up and kept me from snacking on slider foods. Lean protein—like chicken, turkey, fish, eggs, or even plant-based options like tofu or legumes—should be the cornerstone of your meals. It’s about building a solid foundation of nutrients, and only then should you consider adding slider foods in small, controlled amounts.
For me, I make it a rule: Protein first. If I’m still hungry after my protein, I’ll allow myself a small portion of slider foods, but only after I’ve made sure my body is properly fueled.
2. Portion Control is Your Best Friend
You know as well as I do that portion control is crucial after bariatric surgery, and it’s just as important with slider foods. It’s easy to let a handful of chips turn into a whole bag, or to mindlessly snack on crackers throughout the day. But being intentional with your portion sizes can keep you in check.
I’ve learned to measure out small portions of foods like chips or cookies and put them in a bowl—never eating directly from the bag. This simple act helps me stay aware of what I’m eating, and how much. And, when I pair those slider foods with protein, I’m not as likely to overeat them because I’m already feeling satisfied from my protein intake.
3. Healthy Slider Food Swaps
If you’re going to indulge, make the healthier choice. If I want something crunchy, I’ll choose whole-grain crackers or baked chips instead of the fried, processed versions. If I’m craving something sweet, I’ll go for a small piece of dark chocolate or fruit instead of sugary ice cream or cookies. These alternatives still satisfy cravings, but they don’t slide through my stomach as easily. They provide more nutrients and keep me full longer.
By swapping out some of the less nutritious slider foods for healthier options, I’m making progress toward my goals without feeling deprived.
4. Listen to Your Body and Fullness Cues
The key to long-term success is really listening to your body. After VSG, the biggest adjustment for me was recognizing when I was truly full versus when I was just eating out of habit or emotion. I still battle with disordered eating patterns from time to time, but when I listen closely to my body, I can stop before I get to the point of feeling stuffed or overly full.
If you’re like me, you might struggle with recognizing fullness cues at first, but they will come. It might feel like it takes time, but I promise you, as you continue on your journey, these cues will become clearer. The feeling of being satisfied—not stuffed—is something that will become second nature the more you practice it. For me, hiccups are my signal that I’ve had enough—once I start feeling that little twitch in my chest, I know it’s time to stop.
5. Make Peace with Occasional Treats
The road to recovery from BED and post-surgery life is a daily practice. Some days are harder than others, and I’m learning that it’s okay to have an occasional slider food, as long as it’s in moderation. I don’t have to be perfect. And I’ve had to come to terms with the fact that balance is key.
Having a treat now and then doesn’t undo the hard work I’ve put in. What matters is that I’m being intentional, staying mindful of my choices, and giving myself grace when I need it.
You’ve Got This—Every Step, Every Day
I know it’s not easy. Some days, it feels like a constant battle between old habits and the new, healthier life you’re building. But let me remind you: you are strong, capable, and worthy of success. I’ve lost almost 200 pounds, and I’m still working on my journey every day—recovering from BED, managing my emotions around food, and learning to nourish my body in a way that supports my health, not my old coping mechanisms. This is a process, not a destination.
You don’t have to be perfect. Just take it one meal at a time, focus on protein first, and allow yourself the occasional slider food in moderation. You’re doing this—every step of the way.
I’m rooting for you. Keep going. You’ve got this.
