Whole Grain Matzo: A Nourishing Passover Tradition

Every year, as Passover approaches, many people find themselves facing the same issues: bloating, stomachaches, fatigue, headaches, and blood sugar crashes, often triggered by eating conventional matzo made from processed white flour. So why do we keep eating something that clearly makes us feel unwell? Did Hashem really intend for the mitzvah of eating matzo to damage our health?

Nutritionist R.L. Pelts, author of Secrets of Nutrition, offers a refreshing answer: "Absolutely not. The harm came later, when food manufacturers stripped away the natural, nourishing parts of the wheat and left us with just the most processed, least beneficial parts."

To understand this better, we need to look at the five grains mentioned in halachah (Jewish law): wheat, barley, oats, spelt, and rye.

How Hashem Designed Grains And What We Did to Them

Grains, as created by Hashem, are incredibly complete. Each grain contains four key parts:

• The germ

• The endosperm

• The inner shell

• The outer bran

But modern processing usually removes everything except the endosperm. That’s how we get white flour, the base for most commercial bread, cookies, cereal, and yes, standard Passover matzo. Thankfully, there’s a growing awareness and return to healthier food choices, and today it’s possible to find delicious matzos made from whole grains that nourish rather than harm.

Why Whole Grain Matzo Makes a Difference

Pelts explains that whole grains are far more nutritious than processed ones for several reasons:

• They're full of fiber, which supports digestion and prevents constipation

• They contain antioxidants that help the body fight off damage and stress

• They include essential amino acids like lysine, which helps prevent cold sores

• They’re rich in minerals like magnesium, manganese, phosphorus, and selenium

• And they offer important vitamins, including B3 (niacin), B6, and vitamin E

How Fiber Supports Your Health on Passover and Beyond

Fiber may not have calories, but it plays a powerful role in how we feel and function. It:

• Speeds up digestion and helps prevent constipation

• Provides long-lasting fullness, which helps reduce overeating

• Helps clean the digestive system

• Can lower blood sugar levels, which is especially helpful for those with diabetes

• Reduces the risk of hemorrhoids and supports overall gut health

When we eat only the “empty” part of the grain, our bodies have to draw from their own stores of vitamins and minerals just to digest the food. Over time, this depletion leads to all sorts of problems such as cravings, fatigue, migraines, blood sugar spikes, dry skin, hair loss, irritability, trouble concentrating, eczema, allergies, and more.

That’s why it’s worth thinking ahead this Passover. Instead of buying cheap, white-flour matzos that may leave you feeling sick or sluggish, consider investing in matzos made from whole grains. You’ll not only feel better and you’ll actually be honoring the spirit of the holiday more deeply.

Which Grains Are Best?

If you’re looking for a healthier option this year, try matzos made from:

• Whole spelt flour

• Rye flour

• Oats (which are naturally gluten-free and ideal for people with celiac disease)

Unlike wheat, many of these grains haven’t been genetically modified or engineered to contain high levels of gluten. That’s one reason so many people experience digestive issues from today’s wheat products, it’s not the gluten alone, but how much has been added to it. Switching to other, unprocessed grains often brings quick relief.

A Smart Investment in Your Health

As Pelts puts it: "Cheap becomes expensive." The money we save buying basic matzo often ends up being spent after the holiday on doctors, health treatments, or remedies to recover from the physical toll. Why not take care of yourself from the start?

Choosing whole grain matzo doesn’t mean giving up tradition. It means celebrating freedom with clarity, comfort, and well-being. As we prepare for the redemption of our people, let’s also redeem our health. Taste and see the difference for yourself.