Introduction
Linseed, known as the flax seed, is popularly known for its various health benefits. Constipation is when a person may have difficulty with bowel movements and is caused due to various factors like dehydration, an inactive lifestyle, and improper intake of dietary fiber. Various research studies are exploring the effects of flaxseeds on relieving the symptoms of constipation and other bowel conditions. This article will discuss whether flaxseed is good for relieving constipation or not.
What Is Flaxseed?
Flaxseed belongs to the world’s oldest crops. They come in two colors, brown and golden. They are highly nutritious and have a unique nutty flavor and crispiness.
They contain abundant dietary fiber and omega-3 fatty acids (polyunsaturated fat essential for various important functions of the body)). They are derived from the flax plant called the Linum usitatissimum. In the previous days, from 3000 B.C., they are used to produce clothes and linen. They have long been regarded as versatile ingredients that are added to cereals and breakfasts. Based on the nutritional information provided by the United States Department of Agriculture (USDA), the nutritional value of 100 grams of flaxseeds is:
-
Protein: 18 g (grams).
-
Fat: 42 g.
-
Calcium: 255 mg (milligrams).
-
Iron: 5 mg.
-
Sodium: 30 mg.
-
Fiber: 27 g.
-
Sugars: 1.5 g.
-
Energy: 534 kcal (kilocalories).
-
Water: 6.9 g.
Flaxseed is loaded with abundant minerals and vitamins essential for a balanced diet. They are a rich source of fiber and are also shown to reduce body weight and glycemic profile.
What Are the Common Health Benefits of Flaxseeds?
Flaxseeds contain various health benefits, such as:
-
They are rich in antioxidants that help in removing toxins from the body.
-
It is well-known that omega-3 fatty acids are essential for improved cardiac health and are mostly found only in plant-based sources. Flaxseeds are loaded with omega-3 fatty acids that prevent the deposition of rich contents in the blood vessels and prevent cardiovascular diseases.
-
They have high contents of alpha-linolenic acids (one of the essential fatty acids) that is shown to lower the risk of stroke in many patients.
-
One of the plant compounds called lignans is highly known for its anti-cancerous property. Flax seeds are shown to have more lignans than any other plant-based compounds. Studies and research have shown that flax seeds lower the risk of breast, lung, blood, and skin cancer.
-
Due to their high dietary fiber content, consuming them regularly can aid in meeting the daily fiber intake requirement.
-
Recent studies have shown that consuming 30 grams of flaxseeds daily may decrease the levels of bad cholesterol in the body by 15 percent. Hence they can reduce cholesterol levels in the body.
-
Due to their dietary fiber content, consuming flax seeds gives a feeling of fullness for a very long time. This property of flax seeds may help with weight reduction.
Do Flaxseeds Help With Constipation?
Constipation is a condition with slower or no bowel movements, and persons affected with this condition have difficulty passing stools. It is one of the common conditions faced by people throughout the globe. They are commonly caused due to dietary changes, sedentary lifestyles, or improper dietary fiber intake. The affected individuals have hard or dry stools, severe pain during passing stools, and difficulty passing feces. Most often, they are treated with medication, whereas in some cases, consuming flaxseeds have shown to be effective in treating constipation. However, this is still controversial.
A research study was conducted on 90 patients with constipation. Some participants received 50 grams of flaxseed powder daily for a month. And some received 15 milliliters of lactulose solution daily for the same time. Both showed significant outcomes with increased bowel movements. However, the patients who were on flax seed powder showed improved results.
These seeds contain two varieties of fiber such as soluble and insoluble dietary fiber. These fibers are usually fermented by the intestinal microbes, which helps maintain gut health and improve bowel activity. The body’s blood sugar levels are supported by the soluble fiber, which absorbs water in the intestine and decelerates digestion. And the soluble fiber in the flaxseeds softens the stools making them easier to pass. The insoluble dietary fiber adds bulk to the stool, which helps prevent the associated symptoms of constipation.
How to Consume Flax Seeds to Relieve Constipation?
To prevent and alleviate constipation, consuming one to two tablespoons of flaxseed daily is advised. Flaxseeds are available in the markets in various forms, such as ground seeds, whole seeds, and flaxseed oil. It is advised to use solely ground flaxseeds rather than whole grains and oil, which are less efficient. It is considered a versatile ingredient and can be incorporated into various recipes. Ground flax seeds can be added to baked foods and smoothies or sprinkled on cereals or yogurt. Starting with small amounts of flaxseed consumption is recommended initially and gradually increasing to two tablespoons.
They can be brought as a pre-ground flax seed mix or grind them at home using a coffee grinder. They can be stored in the refrigerator in an airtight container for a few months. However, it is advised to store whole seeds and grind them as needed for each day. One should be able to see the loosening of stools within one or two days after consuming flaxseeds. Drinking plenty of water and flax seeds is recommended to relieve symptoms of constipation completely.
Some side effects of flax seeds need to be considered before incorporating them into the daily diet. Consuming in excess above the recommended amount, along with a low intake of fluids, may aggravate the symptoms of constipation and even cause intestinal blockage. There is still conflicting evidence on the safe dose of flax seed during pregnancy. Therefore, it is advised to consult with a doctor before ingesting them while pregnant.
Conclusion
Constipation is one of the most common gastrointestinal problems complained about worldwide. Patients with mild to moderate severity of constipation are treated with over-the-counter medication and natural remedies like flaxseeds can be used to treat constipation. However, a fiber-rich diet and exercise in a normal lifestyle better prevent and treat constipation. Even though various studies show the effectiveness of flaxseeds in constipation, it is recommended to consult the concerned physician before consuming them.
