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How to Avoid Constipation During Passover

Too Much Matzo? How to Stay Regular During Passover

Bread, pasta, and whole grains are excellent sources of fiber, but when observing Passover, eating leavened bread (and also certain grains as well as legumes) is prohibited. The limited diet can mean less trips to the ladies' room. To ensure you stay regular during Passover, follow these tips.

  • Don't overdo it on the matzos: Giving up breads and other baked goods is tough, but it's a little easier to manage when you can eat matzos and make foods using matzo meal. Don't go overboard and eat matzo for every meal, since this cracker-like food isn't very high in fiber. When you do eat it, go for whole wheat since one sheet contains 3.3 grams of fiber.
  • Eat allowed grains: Wheat, barley, rye, oats, and spelt may be off limits, but unless you follow a strict Passover diet, quinoa, millet, and rice have the green light. Enjoy these fiber-filled grains for breakfast, lunch, or dinner.
  • Eat beans and nuts (if they're allowed): If you're a conservative Jew who eats legumes during Passover, get your fill — beans and nuts are a wonderful source of fiber to keep your digestive system happy. If you're not used to eating beans, start off with small amounts to avoid bloating.
  • Load up on fruits and veggies: Snack on apples, pears, and berries, and enjoy roasted veggies and green salads for lunch and dinner. Strict Jews have to steer clear of peas and corn, but potatoes are allowed; just be sure to enjoy them with the skin for extra fiber.
  • Limit meat, eggs, and dairy: These foods may be allowed, but eating too much of these high-fat, low-fiber foods can also cause things to slow down so go easy on the hamburgers, omelets, and cheese.
  • Drink water: Staying hydrated is key to lubricating your body and keeping things flowing. Have a reusable bottle on hand to encourage you to sip throughout the day.
  • Exercise: To keep the digestive system happy, you've got to get moving. Regular exercise during the eight days of Passover is key to preventing constipation, so aim for at least 30 minutes a day, even if it's just a walk around your neighborhood.
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