Flax Meal: A Natural Laxative Remedy?

Flaxseed, also known as linseed, is a functional food that has been used as a traditional medicine for centuries to treat constipation. It is a rich source of dietary fibre, particularly soluble fibre, which can add bulk to stool and make it easier to pass through the digestive tract. Flaxseed also contains omega-3 fatty acids and alphalinolenic acid, which can reduce the risk of cardiovascular disease and fight inflammation, respectively.

There is some evidence to suggest that flaxseed can be used to treat and prevent constipation. A 2018 study found that participants who added flaxseed to their diet experienced an increased frequency of bowel movements. Another study, which involved participants with constipation and type 2 diabetes, found that flaxseed cookies improved constipation symptoms when compared to a placebo.

However, it is important to note that consuming too much flaxseed can worsen constipation, and it should be avoided by certain people or taken with caution. It is also important to drink plenty of water when consuming flaxseed to avoid intestinal blockage.

Flaxseed is a functional food that can help treat constipation

Flaxseed, also known as linseed, is a functional food that can help treat constipation. It has been used as a traditional medicine to treat constipation for centuries. Flaxseed is a good source of soluble and insoluble fibres, which can add bulk to stools and make them easier to pass.

Flaxseed is also a rich source of omega-3 fatty acids, alphalinolenic acid, protein, potassium, and magnesium. It has been shown to improve blood sugar, cholesterol, blood pressure, and weight. It may also help treat ulcerative colitis, diverticular disease, and irritable bowel syndrome.

To relieve constipation, it is recommended to consume 1 to 4 tablespoons of ground flaxseed per day. It can be added to oatmeal, soup, cereal, yoghurt, smoothies, or water. However, it is important to drink plenty of water when consuming flaxseed, as consuming large amounts of fibre without enough water may lead to intestinal obstruction.

There have been several studies supporting the efficacy of flaxseed for constipation. In one study, participants with constipation and type 2 diabetes who consumed flaxseed cookies experienced improvements in their constipation symptoms, as well as their cholesterol, triglyceride, and weight. Another study found that flaxseed outperformed the fibre psyllium in relieving constipation symptoms.

In conclusion, flaxseed is a functional food that can help treat constipation. It is a good source of fibre and has various other nutritional benefits. When consumed in the recommended amount and with adequate hydration, flaxseed can be an effective natural remedy for constipation.

Flaxseed is a rich source of soluble fibre

Flaxseed contains 20-40% soluble fibre (mucilage gums) and 60-80% insoluble fibre (cellulose and lignin). Soluble fibre helps regulate blood sugar and cholesterol levels, and promotes digestive health by feeding beneficial gut bacteria. When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fibre content, this makes flax seeds a natural laxative. Consuming flax seeds can help promote regularity, prevent constipation, and reduce the risk of diabetes.

Flaxseed is a good source of several vitamins and minerals, including thiamine, copper, molybdenum, magnesium, and phosphorus. It also contains several beneficial plant compounds, including p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.

Flaxseed has been linked to health benefits such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer. It is easily incorporated into the diet and can be ground, making it easier to digest than whole seeds, which may pass intact through the intestines.

Flaxseed can be added to food or taken as a supplement

Flaxseed, also known as linseed, is a popular health food due to its high levels of omega-3 fatty acids and fibre. It can be purchased in a few different forms, each with different properties and applications.

Whole Flaxseed

Whole flaxseed has a longer shelf life and can be used in more applications than other forms. However, the body may not fully digest the seed, meaning the nutritional components may pass through the body unabsorbed.

Ground Flaxseed

Ground flaxseed, or flax meal, is milled seeds with a nutty smell and flavour. Ground flaxseed allows for complete absorption of the nutritional components by the body. However, it has a short shelf life and should be stored in a cool, dark place.

Flaxseed Oil

Flaxseed oil is a good way to get many of the health benefits of flaxseed, but it does not contain phytoestrogens.

How to Add Flaxseed to Your Diet

Flaxseed can be added to yoghurt or smoothies, baked goods, condiments, drinks, or purchased as a ready-made ingredient in foods like cereal, muffins, and bread.

It can also be used as an egg replacement in vegan baking. For any recipe that calls for eggs, try using "2 tablespoons of flax with 2 tablespoons of water to replace one egg".

Flaxseed may also help with other conditions, such as diabetes

Flaxseed has been shown to have a positive effect on diabetes, as it may improve many of its risk factors.

Flaxseed may promote blood sugar control

Flaxseed is considered a low-glycemic food due to its high fibre content. Consuming it won't spike your blood sugar levels but instead cause them to rise steadily, promoting blood sugar control. This effect can be attributed to its soluble fibre content, specifically mucilage gums, which slow food digestion and decrease the absorption of certain nutrients like sugar.

One 4-week study in 29 people with type 2 diabetes found that consuming 10 grams of flaxseed powder per day reduced fasting blood sugar by 19.7%, compared with the control group. Similarly, in a 3-month study in 120 people with type 2 diabetes, those who consumed 5 grams of flaxseed gum daily with their food experienced a fasting blood sugar reduction of about 12%, compared with a control group.

Flaxseed may improve insulin sensitivity

Insulin is the hormone that regulates blood sugar. Flaxseed contains high amounts of lignan, which acts as a powerful antioxidant. Antioxidants are believed to improve insulin sensitivity and slow the development of diabetes. The lignans in flax seeds predominantly consist of secoisolariciresinol diglucoside (SDG). Animal studies suggest that SDG has the potential to improve insulin sensitivity and delay the development of both type 1 and 2 diabetes.

Flaxseed may reduce the risk of heart disease

Diabetes is a risk factor for heart disease and stroke, and both flax seeds and flaxseed oil have been shown to help protect against these conditions for multiple reasons, including their fibre, SDG, and ALA contents. Soluble fibres like the mucilage gum in flax seeds have cholesterol-lowering properties. That’s because their capacity to form a gel-like substance affects fat metabolism, thus decreasing cholesterol’s absorption.

One 7-day study in 17 people found that flaxseed fibre lowered total cholesterol by 12% and LDL (bad) cholesterol by 15%, compared with the control group. Additionally, flax seeds’ main lignan SDG acts as both an antioxidant and a phytoestrogen — a plant-based compound that imitates the hormone estrogen. While antioxidants have cholesterol-lowering properties, phytoestrogens play an important role in blood pressure reduction.

Potential downsides of eating flax seeds and flaxseed oil

Flax seeds and flaxseed oil may interact with some medications that are used to regulate blood sugar and cholesterol levels. This especially applies to flaxseed oil, as it has a higher omega-3 content. For example, omega-3 fatty acids have blood-thinning properties, which may increase the effect of blood-thinning drugs, such as aspirin and warfarin, which are used to prevent blood clots.

Flaxseed is generally safe to use with few side effects

Flaxseed is likely safe for most adults. It is a good source of dietary fibre and omega-3 fatty acids, including alpha-linolenic acid. Flaxseeds also contain phytoestrogens called lignans, which are similar to the hormone oestrogen.

Flaxseed is used to treat constipation, diabetes, high cholesterol, obesity, and swelling of the kidneys in people with lupus. It is also used for many other conditions, but there is no good scientific evidence to support most of these other uses.

Flaxseed is available in several different forms: whole, ground, and as flaxseed oil. If a person is taking flaxseed for constipation, they may wish to avoid taking flaxseed oil, as it is missing the fibre that can be beneficial in helping to relieve constipation. Ground flaxseed is easier to digest than whole seeds, which may pass intact through a person's intestines. Whole flaxseed has a longer shelf life but is easy to grind as needed using a small coffee grinder.

Flaxseed is likely safe for most adults. However, adding flaxseed to the diet might cause side effects such as bloating, gas, stomach ache, and nausea. Higher doses are likely to cause more side effects. Taking flaxseed extracts that contain lignans is possibly safe. Flaxseed lignan extracts can be used safely for up to six months.

Taking raw or unripe flaxseed by mouth is possibly unsafe. It might be poisonous.

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