Flaxseed contains plenty of nutritious components, including omega-3 fats, fiber and anti-cancer compounds called lignins. However, you should eat flax as part of an overall balanced diet, not in large doses all at once. Spreading your flax intake throughout the day can prevent complications such as an obstructed bowel.
Flax Seed
Flaxseed comes from the flax plant and is usable either as a dietary supplement or as an ingredient in a wide range of dishes. About 42 percent of the calories in flaxseed come from the oil, a majority of which is made up of the omega-3 fatty acid alpha-linolenic acid, or ALA. The dry portion of flaxseed is comprised of about 40 percent fiber, including both soluble and insoluble fiber. One important source of fiber in flaxseed is the shiny coating, called mucilage, that turns to a gel-like substance in the intestines.
Fiber
Fiber plays an important role in intestinal health, softening stool and preventing constipation. One tablespoon of ground flaxseed contains about 2 g of dietary fiber. Adults need between 25 and 35 g of fiber every day. Too much fiber can cause problems, however. Signs of too much fiber in the diet include gas, abdominal pain, bloating and uncomfortably large stool. In severe cases, too much fiber can lead to a blockage in the intestinal tract.
Obstructed Bowel
An obstructed bowel develops when the passage of stool through the intestines becomes blocked. Often the result of disorders such as hernias, colon tumors and diverticular disease, an obstructed bowel can also result from a buildup of fiber in the intestines. Because of the high levels of fiber in flaxseed, taking more than about 4 tbsp. at a time might lead to problems, especially in people not used to eating fiber. People with an already-existing bowel obstruction should avoid flaxseed to prevent worsening the condition.
Considerations
When adding flax to the diet, add only a small amount each day so you can gradually introduce this new fiber source to your diet. Drink plenty of water when you are taking flaxseed or any other type of fiber. Water helps soften stool and eases the passage of fiber through the intestinal tract. Flaxseed oil has no fiber so consuming it does not have the same impact on the intestines as whole or ground flaxseed.
