Adding flaxseed to your diet provides numerous health benefits. Flaxseed is a rich source of alpha-linolenic acid, a type of omega-3 fatty acid, essential to heart health and brain development. The fiber and fatty acids in flaxseed can also help you have a healthier digestive tract. However, when starting any new treatments, consult your doctor first.
Composition
Flaxseed is about 20 percent protein and 35 percent oil. Fiber and other carbohydrates make up the remaining 45 percent. In 1 tbsp., you get 37 calories, 2 g of fiber and 3 g of fat.
Benefits to Digestion
The combination of a high-fiber and a high-oil content makes flaxseed an effective laxative, as noted on AskDrSears.com. Flaxseed combines with water to create a thick, slimy substance that helps bulk up your stool and allows it to slide more readily through your digestive tract. The German Commission E, an official regulatory agency composed of a group of toxicologists, scientists, physicians and pharmacists, endorses the use of flaxseed to treat chronic constipation. This agency also approves flaxseed as a treatment for irritable colon and diverticulitis as well as healing therapy for an inflamed stomach lining. The fatty acids in flaxseed may be responsible for its palliative effect on these conditions.
Colon Health
Consuming flaxseeds may contribute to colon health. A study in the 2006 issue of "Nutrition and Cancer" found that consuming flaxseeds is effective in preventing the development of colon tumors, when compared with the consumption of corn meal. Another study published in the January 2007 issue of "Food and Chemical Toxicology" found that rats fed a feed rich in flaxseed developed fewer pre-cancerous lesions in the colon. More research is needed to draw a direct correlation between flaxseed consumption and colon cancer prevention, however.
Dosage
About 2 tbsp. per day is an effective laxative dose of flaxseed for adults. Toddlers and young children may need just 1 tbsp. per day. While flaxseed may be unappealing on its own, add it to cereal, yogurt or a smoothie. Drink plenty of water with your flaxseed to maximize digestion.
Considerations
Whole flaxseeds pass through your digestive tract undigested. You must first grind flaxseed before consuming it to benefit from its fiber and nutrient content. Flaxseed is prone to turning rancid, so store whole flaxseed in the freezer and grind just before you intend to use it. If you take blood-thinning medications, diabetic medications, oral contraceptives or hormone replacement therapy, check with your health care provider before adding flaxseed as it may cause undesirable side effects. Try to take flaxseed at least an hour before or after other medications and supplements as it may slow absorption of these substances.
References
- AskDrSears.com: Constipation
- AskDrSears.com: Flax Seeds and Flax Oil
- Mayo Clinic; Flaxseed and Flaxseed Oil; July 2011
- "Nutrition and Cancer"; Chemopreventive effects of dietary Flaxseed on Colon Tumor Development; A. Bomareddy et al.; 2006
- "Food and Chemical Toxicology"; Flax Seed Oil and Flax Seed Meal Reduce the Formation of Aberrant Crypt Foci (ACF) in Azoxymethane-Induced Colon Cancer in Fisher 344 Male Rats; D. Williams et al.; January 2007
- University of Maryland Medical Center: Flaxseed
