Passover and Acid Reflux: How to Celebrate Without the Burn

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Passover is a time of deep tradition, meaningful reflection, and of course, food. But if you struggle with acid reflux, the holiday table can sometimes feel more like a battlefield than a celebration. From dense matzah to spicy horseradish and rich meats, many symbolic foods are also known triggers for reflux.

The good news? You can still honor the traditions of Passover while making gentle choices that support your digestive health.

Why Passover Foods Can Trigger Reflux

The Passover diet, while rich in meaning, also changes our normal eating habits—often replacing leavened breads with dry, dense matzah and introducing heavier meals than we may be used to. Common Seder dishes can be tough on sensitive stomachs.

Here are a few typical culprits:

• Matzah: Dry and low in fiber, which can slow digestion and sit heavy.

• Horseradish: A traditional bitter herb, but harsh on the esophagus.

• Brisket or Lamb: High in fat, which can trigger reflux.

• Wine or Grape Juice: Acidic and potentially irritating to the stomach lining.

• Egg-heavy dishes: Often used in matzah balls or kugels.

• Chocolate desserts: A known reflux trigger.

Reflux-Friendly Ways to Celebrate

You don’t need to skip the Seder to feel good during Passover. A few mindful choices and small modifications can help you enjoy the spirit and flavor of the holiday—without the discomfort.

Hydrate Wisely

Drink water throughout the day, but not in large amounts during meals. Too much liquid with food can expand the stomach and worsen reflux symptoms.

Choose Lean Proteins

Instead of brisket, opt for baked or roasted chicken or turkey breast without rich sauces.

Modify Matzah

Eat smaller amounts, chew thoroughly, and pair it with reflux-friendly spreads like hummus or avocado. Avoid spicy or oily toppings.

Go Easy on Horseradish

Use only a small amount, or substitute with romaine lettuce to represent the bitter herb without the burn.

Limit Acidic and Sugary Beverages

If your tradition includes wine or grape juice, try sipping slowly, choose a less acidic variety, or dilute it with water.

Pace Yourself

Don’t overload your plate. Spread out your eating over the course of the evening, and listen to your body.

Stay Upright After Eating

Avoid reclining or lying down for at least 2–3 hours after the meal to keep stomach acid where it belongs.

Sample Reflux-Friendly Passover Menu

Appetizer

• Romaine lettuce

• Charoset made with cooked apples, cinnamon, and a touch of honey (no nuts if they’re a trigger)

Main Course

• Herb-roasted chicken or turkey

• Steamed carrots or zucchini

• Mashed sweet potatoes or quinoa pilaf (if your tradition allows it)

Dessert

• Baked apple with cinnamon

• Herbal tea like chamomile or ginger

Medication Reminders

If you take acid reflux medication such as a proton pump inhibitor (PPI) or an H2 blocker, don’t skip your dose—especially on a night when you’re eating more or later than usual. Taking your medication on schedule can go a long way toward preventing discomfort.

Timing Tips for the Seder

Passover Seders often stretch into the evening, which can be tricky for those with reflux. If possible, consider:

• Starting earlier to allow more time for digestion.

• Breaking up the meal with the natural pauses in the storytelling.

• Taking a short walk after dinner to help your body digest.

Personal Note

As someone who lives with acid reflux, I understand how challenging holidays can feel. But Passover is about freedom—freedom from discomfort can be part of that too. This year, may your celebration nourish not just your body, but your spirit as well.

Final Thought

Your health doesn’t have to take a backseat during Passover. With a few simple adjustments, you can fully participate in the rituals and flavors of the holiday without sacrificing your comfort. Thoughtful preparation, smaller portions, and gentle alternatives make all the difference.