Flaxseed against constipation

Flaxseed has important medicinal properties, as research has shown evidence that it can help reduce the risk of heart disease or diabetes, but specifically, flaxseed can be a great ally against constipation.Currently, flaxseed is considered a superfood, but it has been used for a long time due to its health benefits. In fact, Charlemagne ordered his subjects to eat flax seeds for their health, and even its name Linum usitatissimum means the most useful.The medicinal properties of flaxseed in digestionFlax seeds or flaxseed are one of the oldest crops, and there are two types: brown and golden, both equally nutritious. Although flaxseed can be eaten whole, grinding it allows the body to fully benefit from its nutritional benefits, which mainly include: protein, omega-3 fatty acids, dietary fiber (particularly soluble fiber), vitamins, minerals, and phyto-lignans.Since they are seeds or ground seeds, flaxseed is consumed in small portions, with a typical size of 1 tablespoon, which is about 7 grams of ground flaxseed. If you were wondering how many calories flaxseed has, this small portion contains only 37 calories, along with 2 grams of carbohydrates and 1.9 grams of fiber.Among the vitamins and minerals it provides are vitamin B1 (with 8% of the recommended daily intake or RDI), vitamin B6 (2% of the RDI), folate (2% of the RDI), calcium (2% of the RDI), iron (2% of the RDI), magnesium (7% of the RDI), phosphorus (4% of the RDI), and potassium (2% of the RDI).The omega-3 fatty acids, lignans, and fiber contained in flaxseed are the components most related to its medicinal properties. The first are associated with controlling cholesterol and reducing inflammation in the arteries; the second are plant compounds that have antioxidant and estrogenic properties, which can help reduce the risk of cancer and improve health.Photo by Wesual Click, on Unsplash.Flaxseed against constipationFinally, the fiber found in flaxseed has special benefits because it is not just any fiber. Flax seeds contain two types of dietary fiber: soluble (20–40%) and insoluble (60–80%). Both are good, and on one hand, soluble fiber increases the consistency of intestinal content and slows the rate of digestion.On the other hand, insoluble fiber allows feces to contain more water, which increases their volume and results in softer stools. This is what flaxseed does to prevent constipation and helps those with irritable bowel syndrome, colitis, or diverticular disease.Although whole seeds can be eaten, it is recommended to consume ground flaxseed because it is easier to digest, and whole flaxseed can pass through the intestine undigested, which means you wouldn't take full advantage of all the benefits.A very popular way to integrate these seeds into your diet is flaxseed tea, which many say helps with weight loss, as a study found that adding 2.5 grams of ground flaxseed fiber extract to a drink reduced feelings of hunger and overall appetite, probably due to the soluble fiber it contains.When you drink flaxseed tea or water, there is a feeling of less hunger because the fiber slows down digestion in the stomach, triggering a series of hormones that control appetite and provide a feeling of fullness, so definitely, the dietary fiber content in flax seeds can help you control weight by suppressing hunger and increasing the sensation of satiety.Other ways to add ground flaxseed to your meals include sprinkling it over your yogurt or cereal, adding it to your breads and baked cookies, including it in your smoothies to take advantage of all its benefits and avoid getting constipated too often.Our best flaxseed recipes:Mamey and flaxseed smoothieBreaded fish sticks in oats and flaxseedPapaya and flaxseed smoothiePeanut butter with chia and flaxseed