While the week of Pesach is a time of irregularity, there is one thing that remains regular. People complaining about their bowels and the like. The phrase "Let my people go" takes on a whole new meaning. Somehow the gastrointestinal system does not appreciate the change in diet and responds in a negative manner. Fear not. Here are some ways to combat this and keep those bowels happy.
#1 Feast on Fibre
Dietary fibre is the stuff found in foods like wholegrain bread, cereal, oats, brown rice, lentils, legumes and wholemeal pasta. Amongst its many benefits it helps to prevent constipation and keeps your lower intestine in tip top shape. Unfortunately, a large proportion of the foods that are high in fibre are banned during Pesach - making it a little more difficult then usual to fit it. So what are the high fibre foods that you can eat during Pesach? Fresh fruit and vegetables, cooked fruit and vegetables, dried fruit and vegetables and nuts. But not fruit juice. Try to keep the skin on the fruit and vegetables as that contains majority of the fibre. As you can see – lots of choice!
There is also wholemeal matzah which is a great option (seems to have a lot more flavour than the plain matzah) and if you’re really struggling, marry a Sephardi and then you’ll be able to eat brown rice, lentils, corn and all the good stuff.
#2 Keep your body moving:
Exercise is your digestive systems best friend. It helps by moving the food through the large intestine and can assist in the contraction of your intestinal muscles. After sitting through one or two (depending on which country you live in) Seders, go for a walk, boogy to some Pesach music, go on a Matzah hike – or do any form of physical activity that you enjoy really.
#3 Liquid fun:
Water, water, water. Drink it. Lots of it. And by lots of it, try to aim for 8 cups or 2 litres a day. If you really hate water, any fluid is ok – including tea, coffee, milk and juice. But try to stick with water. Liquid adds fluid to the colon and bulk to stools, making it all easier to pass through. Try and avoid drinking too much caffeine and alcohol as these can dehydrate you.#4 Natural laxatives:
Both pears and prunes are high in fibre, however pear juice and prune juice have also been shown to improve constipation due to some natural laxatives they contain. Pears contain something called pectin, which has a mild laxative effect while prune juice contains a natural sugar called sorbitol. Similar to fibre, it helps to soak up any water it comes across. It also contains a compound called dihydroxyphenyl isatin*, which acts as a laxative by stimulating the contraction of the intestinal wall and increasing fluid secretion.
* note – scientific jargon
#5 Medicinal action:
Real laxatives, in the tablet form. If you are still suffering after trying all these tactics, you may need to go to a more drastic form. Laxatives can help with constipation but remember to read the instructions carefully and watch out for the insides of your stomach starting to feel like a punching bag (based on anecdotal evidence).
And finally – it’s only one week. Before you know it, your stomach will be celebrating its own freedom.
