How Not to Get Sick Over Passover
Written by Miryam Levine, CRN, CCM
Whether you choose Shmura hand matzah, machine matzah, gluten-free oat, whole wheat, or spelt, you are most likely not used to eating Pesach (Passover) style all year round, and this change in your diet can have some unwanted consequences for your digestive system.
Here is a different set of four pre-seder questions and answers on how to keep your GI tract happy(er) this Pesach.
1. Why is this week different from all other weeks?
This week we do not eat leavened bread or other leavened products. Additionally, Ashkenazim do not eat grains, legumes (include beans, soybeans, peas, chickpeas, peanuts, lentils, carob, tamarind, alfalfa), rice and pastas. Most Sefardim eat Kitnyot, which includes some of these foods.
The matzah represents the bread prepared in haste at the time of our exodus from Mitzrayim (Egypt), which had no time to rise. The only ingredients in kosher for passover matzah are flour and water and it must be prepared from beginning to end within 18 minutes, regardless of the type of flour used. Because matzah is made in this manner (without yeast, sugar, eggs), our digestive tract must work much harder to break down the dense refined flour. Our Passover diet is lacking two key nutritional elements: fiber and yeast.
2. Why is matzah so difficult to digest?
Without both elements working together, our body struggles to digest and pass a cement-like, most uncomfortable stool.
The first key nutritional element, fiber, helps absorb fluids in the stomach. The fiber content eases the bulky mass of our former meal down the gastrointestinal tract until we have an easy evacuation.
The second element, yeast, reacts with stomach acid to break down the fiber. One works with the other to maintain balance in the GI tract.
3. Doesn’t oil lubricate?
Yes, but… Oil is a fat, also known as a lipid. There are three categories of fat: unsaturated,
saturated and trans, with unsaturated being the healthiest. Although your diet may include plenty of healthy fat, even consuming large amounts will not give the desired result.
Fats are used for energy and other functions along with carbohydrates. Unused fats are stored for future need. Unneeded stored fat deposits can lead to health issues such as weight gain, plaque in vital organs and arteries, and can lead to kidney, liver or heart disease. Fats do not break down the same way as fiber does (nutrients are pulled and utilized by different cells for different uses). Fat molecules are thicker and metabolized as needed from stored reserves.
4. What can we eat to make sure we don’t get “sick” over Pesach?
So, matzah turns to cement and grains and legumes are off-limits. Potatoes are a staple but unless you are eating the skins they lack the much needed fiber. Still, there are many foods you can have that will help your body stay happy during the week and beyond.
- Increase water intake – plain water, tea, coffee, soups, and pure fruit juices (avoid or limit sodas as they cause an increase in salt intake and could lead to dehydration and harder stools) help the fiber do its job more efficiently (and comfortably).
- Eat the matzah sparingly – at the seder, we are required to eat a certain amount of matzah (a kezayit – the size of an ancient olive, today about the size of an egg when matzah is stacked vertically). The remainder of the week we abstain from leavened bread. Meaning, if we want to eat a “bread”, it must be in the form of matzah but we do not have to eat
matzah at all, except at the seder and the first and last day(s) of chag for hamotzi.
- Eat more fresh produce – fresh unpeeled vegetables and fruit served raw, sauteed or baked are all good options for increasing both fiber and water intake. Try adding leafy greens in a salad, as well as cucumbers which have a high water content.
- Include fruit – plums, canned peaches, prunes, etc., in a compote or tzimmes. Canned peaches are particularly good as the high pectin content aids in loosening stools – just don’t get the peaches in heavy syrup as the added sugar does more harm than good.
- Add Quinoa – as a breakfast cereal or side dish. (Many Rabbinic leaders have deemed this is not kitniyot and ok for Ashkenazim)
- Menu plan for the week as much as possible – incorporate the suggestions above to help keep you regular and healthy.
- Don’t overeat at the seder meal – when it’s late, you’re tired and very hungry, it is quite easy to overdo it. Try to eat a few small power-packed meals/snacks during the day to keep you from feeling starved later on. Try to avoid foods with high sugar/carb content as that could cause a severe drop in blood sugar at the seder, making you more likely to overeat when dinner finally arrives.
Have a wonderful, healthy and easy-moving Pesach!
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