Flaxseed is a great source of fiber and it can help with your constipation. Flaxseed, also known as linseed, comes from a plant called flax (Linum usitatissimum). There are two types of flaxseeds available on the market, brown and golden flaxseeds.
Flaxseed for constipation
Constipation is a common bowel problem that affects people of all ages. The main reason for constipation is not enough fiber in your diet. The dietary fiber gives bulk and softness to the stools by absorbing water in the large bowel.
There are many laxatives available on the market to help with constipation. However, many people prefer to take some home remedies such as flaxseed, prunes, and apple juice. Some home remedies are great, and others are not.
Flaxseed is an excellent source of fiber. So, it will help relieve your constipation. One cup of flaxseeds contains 46 g of dietary fiber. That is a huge amount. You don’t need to eat that much. One to two tablespoons is enough if you are having a balanced diet.
There are many flax products available on the market such as seeds, oil, and meal. Flaxseed meals contain broken seeds that remain after the extraction of oil. One tablespoon of whole flaxseed will give you 2.8 g of fiber. If you can’t eat the whole seeds, you need to finely grind them. Alternately, you can buy ground seeds or flaxseed meal.
Does flaxseed oil help with constipation?
Flaxseed oil is available in liquid form or as capsules. They don’t have fiber, so they are not suitable for constipation. The oil is mainly marketed as an omega 3 supplement.
Flaxseed for IBS
There are two types of irritable bowel syndrome. The first type is diarrhea-predominant IBS. That means, people with this type of IBS will have loose motions as their main symptom. The second type is the constipation-predominant IBS. Constipation is the main symptom in people with this type of IBS.
If you have IBS with constipation, you can use flaxseed and other fiber-rich foods. They will help regulate bowel movements and reduce your symptoms.
I have celiac disease, can I eat flaxseeds?
Celiac disease is due to sensitivity to gluten, a protein found in wheat, rye, and barley. Flaxseeds don’t have gluten. So, you can eat flaxseed products without any problems.
Other health benefits of flaxseeds
- Flaxseed is an excellent source of omega 3 fatty acids that help lower cholesterol and blood pressure.
- It can help regulate blood glucose levels in people with type 2 diabetes.
- It can help lose weight.
- Flaxseed is a good source of B vitamins.
- It has good amounts of iron, calcium, and manganese.
- Flaxseeds have anti-inflammatory properties.
How to eat flaxseeds?
Flaxseed has an earthy flavor and nutty taste. In the beginning, you should add a little amount to your diet. You can increase the amount gradually if you like the taste. Nutritionists recommend a tablespoon of flaxseeds a day to meet your essential, daily nutritional requirement.
However, you need to be watchful of the way you eat flaxseeds. If not chewed properly, the hard covering of flaxseed can cause problems. This is one of the reasons why people like to soak it before consuming or simply have it in the ground or powdered form.
You can add ground flaxseeds to yogurt, breakfast cereal, or smoothies.
What are the side effects of flaxseeds?
Ground flaxseeds are usually well-tolerated by adults. However, some people may get the following side effects.
- Bloating and excessive gas formation
- Abdominal pain
- Nausea and vomiting
- Diarrhea (if you eat too much)
- Constipation (if you eat too much and don’t drink enough water)
Bottom line:
Flaxseed is a very good source of fiber that helps regulate bowel movements. If you are suffering from chronic simple constipation, eating flax products can help relieve your symptoms.