How to Get Fiber during Passover

It’s Passover and during these 8 days, Jews do not eat any fermented grain products: wheat, spelt, barley, oats, and rye.  Many Jews also eliminate: legumes (beans, lentils, peanuts), rice, corn, soybeans, millet and other grains.

Without whole grains and legumes, how are you supposed to get in your fiber for the day?

Fruits and Vegetables need to be the base of all your meals, this will help fill you up for less calories, especially around all of the calorie dense Passover foods.

Sweet Potatoes (and white potatoes too) are a good source of fiber and are a common ingredient in Passover meals.  Now that the Seders are over, try a simply baked sweet potato with your lunch or dinner.

Quinoa is one of the only permissible grains, since it’s actually a seed.  Quinoa is a great source of fiber, so don’t skip it this Passover!  Read my old post about why quinoa is so great here.

Whole Wheat Matzah is a great alternative to traditional matzah and has the added benefit of a few grams of fiber per slice.  Try it for lunch topped with some low fat cream cheese and smoked salmon or low fat tuna salad.  Or make it into matzah pizza for lunch or dinner!

Nuts and Seeds (note: some are not kosher for passover) in particular almonds are a good source of fiber.  Yes they are high in fat, but it’s healthy fat.  Want to know how many nuts are in one serving?  Then don’t miss my post on overdoing nuts.Try a small handful of almonds with a piece of fruit for an afternoon snack, or a bowl of plain yogurt with fruit and nuts for breakfast.  Also try adding flaxseed to your breakfast.

How do you get your fiber in during Passover?

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One Response

  1. Prunes! Thanks for the tips.

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