Is it possible that one simple lifestyle change cannot only help to ease your constipation, but also help to improve your heart health, reduce your risk of cancer, calm inflammation
and fight a variety of other health problems? There is a good amount of research evidence to suggest that ingesting flaxseed on a regular basis can accomplish all of those things. Here is what you need to know before you decide to try flaxseed to relieve your symptom of constipation.
What is flaxseed?
Flax is a plant, whose leaves, stems and seeds have been used throughout history in cooking, medicine and clothing as well as other manufactured goods worldwide. Flaxseed are the tiny, sesame seed-size seeds from the plant. Although flaxseed can be eaten whole, grinding the seeds allows the body to fully benefit from flaxseed’s many nutritional benefits.
What are the nutritional benefits of flaxseed?
Flaxseed offers a wealth of healthful nutrients:
- Protein
- Omega-3 fatty acids
- Fiber
- Vitamins, minerals and phytoestrogens
Is there research backing its use for constipation?
Research regarding the benefits of flaxseed for constipation is limited but promising. In a study of healthy adults, a four-week trial of flaxseed ingestion resulted in bowel movements increasing by about one third. A direct comparison of ground flaxseed and psyllium in patients who suffer from constipation predominant irritable bowel syndrome (IBS-C) was conducted over a three-month period. The patients who ingested flaxseed showed a significant reduction in constipation, bloating and pain. Continued symptom improvement was seen over a six-month period with continued use of flaxseed.
Who should not use flaxseed?
Before using any new substance on a regular basis, you should get clearance from your doctor. Individuals who suffer from diverticulosis, a condition in which a person has small pockets in their intestine lining, need to be extremely cautious not to have seed fragments become trapped in those pockets and, thus, should only use finely ground flaxseed or flaxseed oil.
Are there any other precautions?
It is important to consider shelf-life requirements when deciding which form of flaxseed to use. Whole flaxseed has a shelf life of up to one year. Ground flaxseed is best refrigerated and used within a few months. Flaxseed oil must be refrigerated to keep it from going rancid and should be used within a few weeks. It is also important to bear in mind that flaxseed oil lacks fiber and some of the other major-nutritional benefits of flaxseed in its seed form.
How do I use flaxseed?
Flaxseed has a pleasant nutty taste. Start introducing it gradually in to your diet, then work your way up to 2 Tbsp. per day. Make sure to drink lots of water!
- Sprinkle it on cereal or yogurt
- Add to baked goods
- Add to smoothies
- Fold into your favorite meatloaf and sauce recipes
Sources
Cunnane, S.; Hamadeh, M.; Liede, A.; Thompson, L.; Wolever, T.; and Jenkins, D. Nutritional attributes of traditional flaxseed in healthy young adults American Journal of Clinical Nutrition 1995 61:62-68.
Reinhardt-Martin, J. Flax Your Way to Better Health TSA Press: 2001.
Tarpila, S.; Tarpila, A.; Gr..hn, T.; Silvennonoinen, T.; and Lindberg, L. Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome Current Topics in Nutraceutical Research 2004 2:119-125.
