Struggling With Frequent Constipation? Let’s See How Flaxseeds Can Be Your Ultimate Solution!

Hello, readers! Whether you are working or just chilling at home, that lingering feeling in the gut can be a day killer for sure! If you are struggling with constipation, don’t worry cause you are not alone! In India, around 22% of the adult population suffers from constipation, with nearly 13% requiring hospitalisation each year due to severe symptoms. Constipation predominantly affects adults aged 40-60, with women being more susceptible than men due to hormonal fluctuations and lifestyle factors. But what if there was a natural remedy sitting right on your kitchen shelf?

We are talking about using flaxseeds for constipation! Yup, this superfood has taken social media by storm due to its beneficial effects in relieving constipation. Flaxseeds obtained from the Linum usitatissimum plant can increase the frequency of defecation and decrease abdominal distension in patients with chronic constipation. They are packed with fibre, omega-3 fatty acids, and lignans. These nutritional powerhouses are known to promote regular bowel movements, reduce bloating, and improve gut health.

So, it’s not hard to say that maintaining a balanced and healthful lifestyle can be achieved by including flaxseed in your regular diet. It provides additional nutritional benefits and is a quick and easy way to relieve constipation. Read ahead to learn about flaxseed's nutritional value, its benefits in constipation, and how much to consume.

Table Of Contents

1. Understanding Constipation

2. What Is Flaxseed?

3. How Flaxseeds Help With Constipation?

4. How Much Flaxseed Should I Take For Constipation?

5. Which Flaxseeds Are Better For Constipation, Ground Flaxseed Or Whole Flaxseed?

6. How To Incorporate Flaxseed Into Your Diet?

7. Dietitian’s Recommendation

8. The Final Say

9. FAQs

10. References

Understanding Constipation

Before discussing flaxseed's benefits, it is important to understand constipation and its causes. Constipation usually involves fewer than three weekly bowel movements and hard, dry, difficult-to-pass stools. Symptoms may include abdominal pain, indigestion, and a feeling of incomplete evacuation.

Several factors can contribute to constipation, including:

• Diet: The digestive system slows down due to highly processed foods and a low-fibre diet.
• Dehydration: Insufficient regular water intake can cause dehydration and difficulty passing stools.
• Lack of Exercise: Exercise boosts intestinal function, and low physical activity can become a hindrance and cause constipation.
• Medications: Some medications, such as antacids, painkillers, and antidepressants, can cause constipation.
• Medical Conditions: Conditions like diabetes, irritable bowel syndrome (IBS), and thyroid disorders can impact bowel movements.
• Lifestyle Changes: Changes in routine, such as stress or travel, can affect regular bowel habits.
  
   

Also Read: Magnesium For Constipation: Benefits, Efficacy And Side Effects! 

What Is Flaxseed?

Flaxseed, or linseed, comes from the flax plant (Linum usitatissimum). It has been cultivated for thousands of years for its nutritional and medicinal properties. Flaxseeds are rich in dietary fibre, omega-3 fatty acids and various bioactive compounds. 

Flaxseeds come in many forms, including whole, ground, and flaxseed oil. While flaxseed oil has health benefits, the high fibre content in whole and ground flaxseeds makes them especially effective at relieving constipation.

Also Read: Top 10 Potential Benefits Of Flax Seeds As A Superfood

How Flaxseeds Help With Constipation?

You will be surprised to know that for centuries, flaxseeds have been regarded as one of the best at-home Ayurvedic treatments for constipation. Why? Let’s have a look at the benefits of flaxseeds for constipation: 

1. Improved Bowel Regularity

Flaxseed supplementation increases stool frequency and enhances bowel movements in adults with constipation. People who consumed flaxseed experienced fewer symptoms of constipation than those who did not.

2. Enhanced Digestive Health

Flaxseed's high fibre content helps reduce constipation and supports overall health. Frequent flaxseed ingestion contributes to the regulation of the gut flora, which is essential for proper digestion.

3. Comparison With Psyllium

Psyllium husk (Isabgol) is another well-known remedy for constipation. Effects of flaxseed and psyllium on constipation. Results show that flaxseed is as effective as isabgol for constipation in improving bowel movements and stool consistency, making it useful for those looking for natural remedies.

4. Benefits For IBS Patients

Irritable bowel syndrome (IBS) is often associated with alternating bouts of constipation and diarrhoea. Flaxseed may help improve digestion and reduce the severity of symptoms in people with gastrointestinal issues, especially constipation.

How Much Flaxseed Should I Take For Constipation?

Depending on the patient's needs and tolerance, different amounts of flaxseed may be used to alleviate constipation. But here are the basics and tips for taking flaxseeds to relieve constipation:

 

• Start Small: Start with 1 tablespoon (10-15 grams) of ground flaxseeds daily. This will allow your digestive system to adjust according to increased fibre intake and help reduce digestive discomfort such as bloating or gas.
• Increase Gradually: If you tolerate 1 tablespoon well, you can gradually increase to 2-3 tablespoons per day. Some people may find relief from symptoms with just 1 tablespoon, while others may need 3 tablespoons per day to achieve desired results.
• Monitor Your Body's Response: Pay attention to how your body reacts to flaxseed. If you are uncomfortable, reduce the dose and increase it gradually. Everyone's digestive system is different, so finding the proper dosage for you is essential.
• Stay Hydrated: Drink plenty of water every day while taking flaxseeds. Fibre needs moisture to function correctly, and adequate hydration helps prevent fibre from causing further constipation.

Also Read: 7 Common Causes Of Constipation In Women | ToneOpCare 

Which Flaxseeds Are Better For Constipation, Ground Flaxseed Or Whole Flaxseed?

Ground flaxseeds are better than whole flaxseeds in treating constipation. The main reason for this is bioavailability. All flaxseeds have a hard shell that can pass through the digestive tract undigested, preventing the body from absorbing nutrients and fibre. Grinding flaxseed breaks down the outer shell of flaxseed, making it easier to digest and absorb fibre and omega-3 fatty acids.

Ground flaxseed provides more water-soluble and insoluble fibre, which helps ease bowel movements by increasing stool and water content. This combi action of fibre helps soften stool and improve digestion. In contrast, whole flaxseed will not provide the same benefits due to its shell. Therefore, ground flaxseed is more effective for constipation relief, providing the necessary fibre and nutrients that aid in digestive health and regularity.

Also Read: Looking For Ways To Reduce Weight? Explore The Hidden Features Of Flaxseed Oil For Weight Loss!

How To Incorporate Flaxseed Into Your Diet?

Adding flaxseed to your diet is relatively easy and can be done in various ways. Here are some practical tips-

• Ground Flaxseed: Ground flaxseed is more effective in relieving constipation than whole flaxseed, as it is easier for the body to digest and absorb. Using a coffee grinder, you can purchase pre-prepared flaxseeds or grind entire seeds at home.
• Smoothies: Add 1 tablespoon of ground flaxseed to your morning smoothie bowl or yoghurt. It pairs perfectly with fruits, vegetables, and yoghurt.
• Baking: Add flaxseed to baked goods such as cakes, breads, and cookies. It adds a light hazelnut flavour and increases fibre content.
• Oatmeal and Cereal: Sprinkle ground flaxseeds over oatmeal and cereal for more fibre.
• Salads and Soups: Add whole or ground flaxseeds to salads, soups, and stews for added texture and nutrition.

Dietitian's Recommendation

Constipation can be frustrating and uncomfortable, but supplements like flaxseed are safe and effective. Flaxseeds are rich in fibre, which aids digestion, softens stool, and improves overall digestion. They are a wholesome and nourishing food that goes well with many different dishes and snacks. You can choose ToneOp Care's organic flaxseeds in your diet and flax seed oil capsules as a good alternative. However, consume at most 3 spoons of flaxseeds daily, as this can cause bloating issues.

                                                                                 Dt. Akshata Gandevikar

The Final Say

Although flaxseed is generally well tolerated, it is important to start with a small dose and increase gradually to avoid adverse effects on digestion. It is advised that you speak with a healthcare provider, just like with dietary supplements, particularly if you have underlying medical issues or are on medication. Including flaxseeds in a healthy diet while staying hydrated and maintaining an active lifestyle can significantly aid in managing and preventing constipation. So, whether you're looking for a cure or simply want to improve your health, flaxseeds are an important addition to your health arsenal.