Flaxseeds, your allies against constipation
Seeds rich in fiber, but not only!
Flaxseeds are often recommended as a natural remedy to combat constipation. They are rich in dietary fiber and contain both soluble and insoluble fibers.
The role of soluble and insoluble fibers
Insoluble fibers are typically found in the plant's outer layer. They absorb water in the intestine like sponges, which increases stool volume. Through a mechanical action, they stimulate intestinal peristalsis and facilitate stool evacuation.
Soluble fibers, on the other hand, are found more in the core of the plants and are capable of dissolving in water. By absorbing water, they can form a gel-like texture in the digestive tract, mechanically promoting the consistency and passage of stools.
Flaxseeds and mucilage
Flaxseeds also contain plant compounds called "mucilage," which form a viscous gel when mixed with water. They facilitate the movement of stools.
This gel plays several roles:
- Lubricates the intestinal tract
- Reduces inflammation and associated symptoms (bloating, abdominal pain, etc.)
- Promotes regular bowel movements
- Naturally combats constipation
How to consume flaxseeds?
It is recommended to consume ground flaxseeds or flaxseed milk to allow better nutrient absorption.
To consume them ground, it is advised to buy whole flaxseeds and then grind them. You can use a coffee grinder or a powerful blender to obtain a fine powder consistency. The ground flaxseeds should be stored in the refrigerator to preserve freshness and prevent them from becoming rancid.
Once ground, flaxseeds should be consumed within 3 days.
Focus on flaxseed milk
To combat constipation, it is recommended to consume at least 2 glasses of flaxseed milk per day.
To prepare 2 glasses of flaxseed milk, you will need:
- 3 heaping tablespoons of flaxseeds
- 400 ml of water
- Optional, according to your preferences: unsweetened fermented cranberry or pomegranate juice.
Steps to prepare flaxseed milk:
- Pour the seeds and water into a blender or mixer.
- Blend on high speed for about a minute until you obtain a creamy and homogeneous consistency.
- Pour the flaxseed milk into a clean container using a fine strainer or a nut milk bag to filter out the solid residue. Gently squeeze to extract all the liquid.
- Transfer the filtered flaxseed milk into a bottle or airtight container.
- Store it in the refrigerator for a maximum of 24 hours.
If desired, you can add a little cranberry or pomegranate juice (unsweetened) at the time of consumption according to your preferences.
Naturally, you can also make flaxseed milk with a plant milk maker, which can be found in stores.
Make sure to shake the flaxseed milk well before using, as it may naturally separate when stored. You can use it as a plant-based alternative to milk (e.g., cow's milk) in smoothies.
Note: It is recommended not to heat flaxseed milk due to the presence of heat-sensitive omega-3 fatty acids.
Other benefits of flaxseeds
Flaxseeds are also known for their many other health benefits:
- They are a source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are essential for heart health, brain function, and reducing inflammation.
- They contain dietary fibers that promote digestion, prevent constipation (as we have just seen), and promote satiety. Fibers also help stabilize blood sugar levels and reduce cholesterol levels.
- They are rich in antioxidants such as lignans, which help protect cells against damage caused by free radicals. Antioxidants play a key role in preventing chronic diseases, including heart diseases, and certain types of cancer.
- They assist in hormonal regulation due to lignans, which are considered phytoestrogens. This means they can help regulate hormone levels in the body. This can be beneficial for women going through menopause or those experiencing hormonal imbalances.
Flaxseeds and additional recommendations
It is important to note that each individual reacts differently to foods, and some people may be more sensitive to fibers than others.
If you decide to add flaxseeds to your diet to treat constipation, it is best to start with small amounts and gradually increase while monitoring your body's reaction.
Also, make sure to drink enough water to help the fibers swell and facilitate intestinal transit.
If constipation persists despite adding ground flaxseeds or flaxseed milk to your daily diet, please feel free to contact me for an appropriate and personalized treatment plan.