A Passover-friendly blog – with clinical dietitian Lee Sambrano

Passover is a holiday of renewal, spring, cleaning… and quite a lot of matzah. The table changes, the kitchen gets reorganised, and our diet changes with them – sometimes without us noticing. But do we really have to feel bloated, heavy or just low on energy all holiday? Absolutely not. Here's everything you need to know about eating over Passover – and how to stay feeling light, even without bread.

This month on the blog, our amazing dietitian Lee Sambrano helps us get through Passover in peace, with a comfortable tummy, lots of delicious food and zero guilt!

On Passover we avoid chametz – grains that have risen in water (wheat, barley, rye, oats and spelt) – which means we eat more "unleavened" food: matzah, matzah meal, potatoes, lots of eggs and oil. Sound familiar?

Over the holiday, meals get heavier, our routine changes and we move less – and that directly affects digestion. So it's not unusual to feel bloated, constipated, tired, heavy and all those other wonderful feelings.

But there's good news – it doesn't have to be this way!

So how do you get through a whole week of Passover eating?

Add vegetables, and lots of them – at the festive meal and day to day. Fresh, steamed, roasted or cooked vegetables help bring dietary fibre back to your digestive system.

Drink water! Matzah and fibre without enough fluids? A recipe for constipation. Water is your digestive system's best friend, especially on Passover.

Vary your carbohydrates – matzah isn't the only carb on Passover. Try sweet potato, beetroot, almond flour, and even rice or quinoa if you eat kitniyot.

Make room for movement too! The holiday is full of meals, but it's also a perfect time for hikes, workouts or walks on the beach. It'll help you feel lighter and bring your energy back after the festive meals. Use the time off to move more – it's a great opportunity! Rumour has it that an easy walk, a calming yoga practice or a Pilates class improve digestion and get the blood flowing, which helps us feel lighter.

And what about Seder night?

Don't forget that before the Seder is a meal, it's a joyful, festive family gathering – a whole evening of reading the Haggadah, singing together, drinking four cups and cherishing family time. Still, like good Jews, we have to talk about the food too.

So how can you leave the festive meal full and happy?

First and foremost – don't arrive at the Seder starving

On Seder night we're all waiting for the food, but if you arrive starving, you'll eat with your eyes rather than your stomach. During the day, have regular, satisfying, filling meals so you stay full and arrive pleasantly hungry – that way you control the portions, not your eyes.

Use your plate as an anchor

Festive meals are loaded with good things, so use your plate as an anchor. Put a little of every dish you love on your plate, fill it up and enjoy every bite! That way you enjoy yourself in an amount that suits you.

Have an inner conversation – ask yourself: "Do I really want this?"

Before you take another piece of chocolate matzah or another spoonful of charoset, ask yourself: am I still hungry, or is it just because it's here in front of me? If you really want it, take it and enjoy every bite – and don't eat "on the side". If not, wait for something that will really satisfy you.

You don't have to clear your plate – the food isn't going anywhere

Seder night (and every festive meal) can turn into a food marathon. But remember – there's no rule that says you have to finish everything. Eat until you feel comfortable, not stuffed. Ending the evening pleasantly full is the real win!

And most importantly – enjoy your food, without guilt!

There's no "forbidden" and no "allowed" – the holiday comes once a year, so enjoy it! If you choose to treat yourself to something delicious, do it with full enjoyment, not with thoughts of "I shouldn't". When you eat by choice, food is more satisfying too.

So this Passover, enjoy the spring, the family atmosphere and the togetherness. We wish you a happy festival of freedom, full of good news!

Interested in long-term nutrition guidance, or a short consultation?

Contact Lee, our dietitian – 054-2058850