How Much Fiber In Ground Flax Seed?

Flax seed comes in many forms, can be used in many ways, and can provide many nutritional benefits to your health. A 2 tablespoon serving of ground flax seed can provide 4g of fiber, which is nearly one quarter of the recommended 20g to 35g daily intake for fiber. Flax seed is an easy way to add fiber to your diet to help to promote heart health and bowel regularity and to reduce cancer risk.

History

Flax seeds have been used since the times of ancient Greece and Rome. They have many uses including medicinal, culinary and even use in the textile industry as weaving fibers. Flax seed contains healthy fiber, omega 3 fatty acids and phytochemicals called lignans which can provide many health benefits to your diet, says the World's Healthiest Foods website.

Types

"The Reader's Digest Guide to Drugs and Supplements" explains that flax seeds come in four forms.

As whole seeds, flax seeds are small, reddish brown and shiny. Flax seeds can be eaten whole. If eaten whole, seeds may pass right through your body without being digested, meaning that you won't get all of the nutritional benefits that they contain. Whole seeds can also be found that are golden in color. They contain the same nutritients, but with a slight variation in taste. Golden flax has a milder flavor when compared to brown flax.

Ground flax seeds can be found prepackaged or can be milled or ground in the store. You can also grind your own flax seed using a coffee grinder, blender, or even a food processor. If you buy flax seed that has been ground in store, be sure to pay attention to the shelf life and type of container used for storage. Because of its high fat content, flax seed can go rancid quickly if not stored properly. Look for opaque containers, refrigerated or vacuum sealed when possible. Avoid purchasing any variety of flax seed from open barrels or bins. Fresh ground flax seed should have a slightly nutty aroma; avoid if the product smells bitter. If you grind your own, be sure to seal it and store it in the refrigerator if you do not plan to use it immediately.

There also is flax seed oil. Also called linseed oil, flaxseed oil has a nutty, buttery taste. Cooking with the oil is generally not advised, as heat can break down many of the oil's nutrients. It can be added to foods after cooking or used to make salad dressings or sauces. Try to consume the oil with food to increase it' absorption in the body. Much like ground flax seed, flax seed oil can spoil quickly if not stored properly. Be sure to keep the oil refrigerated and do not use oil that has a strong, pungent odor.

Much like flax seed oil and ground flax seed, look for capsules that are dark brown in color or are stored in dark-colored containers to extend their shelf life. Keep them away from excess heat. The medicine cabinet in your bathroom may not be a wise choice due to daily steam and heat from the shower. Due to their smaller size, capsules offer the nutritional benefits of flax seed, but in a much smaller dose. You would have to take quite a few capsules to get the same nutritional benefits that you would find in 1 tablespoon of flax seed oil or ground flax seed. This can also equate to more cost as well, due to the fact that capsules generally cost more than whole or ground flax seed.

Nutrient Analysis

According to the nutrition labels on popular brands, two tablespoons of ground flax seed provide 4g of fiber, including 2g soluble and 2g insoluble fiber. Soluble fiber binds with water in the stomach, helping to delay stomach emptying time to make you feel full longer, and lowers cholesterol levels. Insoluble fiber helps to promote bowel regularity and keep waste moving through the body to prevent constipation, says the American Heart Association.

Also, a 2 tablespoon serving of flax seed can provide about 3.5g of heart-healthy omega-3 fatty acids; 90 to 100 calories; 4g to 5g fat; 3g of protein; and lignans, phytochemicals shown to have antioxidant capabilities that which can help to lower your risk for cancers and heart disease.

Benefits

Flaxseed is a great source of dietary fiber, omega 3 fatty acids and phytochemicals, which all can have beneficial effects on your health. Its high fiber helps to relieve and prevent constipation. The high fiber content can also act as a cholesterol magnet, helping to lower cholesterol levels as it moves through the body. The phytochemicals called lignans contained in flaxseed act as antioxidants, also helping to lower cholesterol and reduce damage to cells from free radicals, which may help to slow or prevent the development of cancers. Flax seed is considered a good source of omega 3 fatty acids, which reduce inflammation and may help to lower your risk for diseases such as heart disease, cancer, and arthritis.

Ways to Add Flax Seed to Your Diet

To benefit from the fiber in flax seed, try adding one or two tablespoons of ground flax seed to hot cereal at breakfast, yogurt, cottage cheese, applesauce, pudding, mashed potatoes, bread, muffin and cake mixes, salad dressings and condiments and smoothies and breakfast shakes.

For a nutty flavor, flax seed oil can be drizzled over cooked vegetables, mixed in salad dressings, or even in soups.

In recipes, ground flaxseed can be used as a fat substitute. 3 tablespoons of ground flaxseed can be used to replace fat or oil. If a recipe calls for eggs and you are out, try using 1 tablespoon ground flaxseed mixed with 3 tablespoons of water to replace each egg.

When you increase your flax seed intake, remember that you are increasing fiber intake, as well. It is important to drink adequate fluids to avoid constipation. Start out trying small doses to avoid bloating and gas which can come with increased fiber intake.

If you are interested in adding flaxseed to your diet, be sure to discuss it with your doctor first to ensure you are consuming the appropriate amount for you and your needs.