Constipation is one condition for which flaxseed, also known as linseed, may offer benefits. The tiny seeds from the flax plant have a long history of medicinal uses because of their nutritional makeup.
Flaxseed includes protein, omega-3 fatty acids, dietary fiber (particularly soluble), and vitamins and minerals. Researchers have investigated ways flaxseed can address constipation and several other conditions.
This article offers information about flaxseed. It will help you to make an informed decision on whether to add flaxseed to your diet, in order to ease symptoms of constipation and/or irritable bowel syndrome, including the IBS type with constipation (IBS-C).
Research on Flaxseed and IBS
Emerging research suggests flaxseed may offer benefits in dealing with constipation. lt speeds up intestinal movement, with the results of one study of 90 people who added flaxseed flour to their diet showing an increased frequency of bowel movements.
For people with IBS-C, there's some consensus that flaxseed improves digestive health and eases symptoms. A tablespoon or two of flaxseed may help with constipation, abdominal pain, and bloating. More research is needed to establish strong evidence, though.
Flaxseed can help as a source of both soluble and insoluble fiber. If you have other IBS types, like diarrhea-predominant IBS, (IBS-D) you may want to start with very small doses of flaxseed to allow your body time to adjust.
You also may want to ask your healthcare provider about using flaxseed with other conditions in which some benefit has been demonstrated, such as constipation in people with diabetes.
Nutrition and Health Benefits
When eaten in a ground form, flaxseed offers a wealth of healthful nutrients. Some research studies suggest evidence that flaxseed may work to:
- Improve heart health
- Lower cholesterol levels
- Lower blood pressure
- Reduce the risk of certain cancers (colon)
- Ease the symptoms of menopause
Larger studies need to be conducted before any firm conclusions can be made about the helpfulness of flaxseed and the nutrients it contains, like vitamin E and potassium. Research continues on the benefits of flaxseed for treating obesity, high blood pressure, and a host of other conditions.
Side Effects of Flaxseed Use
Some people may experience side effects from flaxseed use. Stomach upset is not uncommon and diarrhea may occur. Be sure to take your flaxseed in the recommended doses.
It's possible that flaxseed may make constipation worse in some people. It's also possible that it can lead to diarrhea, so add flaxseed to your diet gradually to see how your body responds. In rare cases, an allergic reaction may occur.
Be sure to tell your healthcare provider if you are taking flaxseed. As with other supplements and vitamins, it may affect other health conditions or the medications you take.
Flaxseed oil is an excellent source of an omega-3 fatty acid derived from plants, known as alpha-linolenic acid (ALA). Yet your body doesn't produce enough of the necessary enzymes to use it effectively, and only about 10% to 15% of ALA is available to deliver health benefits from the supplement. It's one reason to be sure you know what's in your flaxseed products and how they work.
How to Use and Store
You have the option to buy flaxseed pre-ground or to use a small coffee grinder to grind your own. Keep in mind that flaxseed oil lacks fiber and some of the other nutritional benefits of flaxseed in its seed form.
Make sure to drink lots of water when consuming flaxseed. Here are some ways to incorporate it into your daily diet:
- Sprinkle ground flaxseed on cereal or yogurt
- Add ground flaxseed to baked goods
- Add ground flaxseed to smoothies
- Fold ground flaxseed into your favorite meatloaf or sauce recipes
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 should be refrigerated and used within a few months. Flaxseed oil should be stored in the refrigerator.
Summary
Flaxseed, the tiny seed of the flax plant, also is known as linseed and has a long history of medicinal uses. It may offer benefits in treating constipation and certain IBS symptoms.
Some studies have shown that, beyond the digestive system, flaxseed also may offer heart health benefits, limit the risk of certain cancers, and ease menopause symptoms. Yet more research is needed to confirm the benefits of flaxseed products.
Always discuss flaxseed use with your healthcare provider. They need to be aware of supplements you take, including vitamins and minerals, to ensure safe outcomes given your underlying medical history and the medications you may already be taking.