The perfect food for your digestive system: What are the benefits of flaxseed?
Flaxseed is not only rich in fiber, but also rich in omega-3 fatty acids. According to Eating Well, omega-3 fatty acids are also found in other foods such as walnuts and salmon, and have many benefits, such as fighting inflammation in the body and relieving depression. So, is flaxseed good for the gut? Here's what you need to know about the subject...
How to eat flaxseed?
Consume With Plenty of Water: Flaxseeds are made up of both soluble and insoluble fiber. “ Flaxseeds are 95% fiber, and almost half of that is soluble fiber,” says Dr. Voss. This soluble fiber interacts with water to form a gel in your digestive tract, softening stool and making it easier to move. Insoluble fiber goes straight to your colon, where it’s digested by gut bacteria. This process helps produce anti-inflammatory molecules, as well as preventing digestive issues like constipation.
Opt for Ground Flaxseed: Whole flaxseeds have a hard-to-digest outer shell, so ground flaxseed is better absorbed. “Flaxseed contains more lignans than plant fibers, but the outer shell needs to be broken down and absorbed in order for these lignans to be released, which is done through the milling process,” says Dr. Voss. Consuming foods containing whole flaxseeds is beneficial, but for the best nutrient absorption, ground flaxseed is best.
Be Careful in Consumption: Fiber is very important for digestive health, but overdoing it can lead to some problems. High fiber intake can cause problems such as gas, bloating, abdominal pain and sometimes constipation.
According to the Mayo Clinic, the recommended daily fiber intake is 25 grams for women and 38 grams for men under 50. When adding fiber-rich foods like flaxseed to your diet, it's best to increase the amount slowly to allow your body to adjust.
↪ Flaxseed supports digestive health, fights inflammation and contributes to your overall body health when used correctly. You can take a big step towards health by adding this simple but effective food to your diet.
Takvim
