While whole flaxseeds offer numerous digestive benefits, flaxseed oil, derived from these seeds, provides its unique advantages for digestive wellness. Understanding how flaxseed oil can positively impact your digestive system is essential when evaluating its effectiveness in comparison to whole flaxseeds.

The choice you make will depend on your dietary preferences, nutritional needs, and specific digestive health goals. Macronutrients are the fundamental components of our diet, and their proportions can significantly impact your health and digestive system:.

The decision ultimately depends on your individual preferences and specific digestive health goals. This lubrication can reduce friction in the digestive tract, potentially easing discomfort and promoting smoother digestion.

Flaxseed oil is a potent source of alpha-linolenic acid ALA , an omega-3 fatty acid with recognized anti-inflammatory properties. Whole flaxseeds provide essential vitamins and minerals, such as magnesium, manganese, and various B vitamins.

These micronutrients contribute to overall health and play roles in enzymatic reactions within the digestive system. Flaxseeds contain lignans, which are polyphenolic compounds with antioxidant properties.

These antioxidants may help reduce oxidative stress in the gastrointestinal tract, potentially protecting against cellular damage. In the decision-making process between flaxseed oil and whole flaxseeds for digestive wellness [ 5 ], there are several additional factors to take into account to ensure your choice aligns perfectly with your needs and preferences:.

In the quest for digestive wellness, the choice between flaxseed oil and whole flaxseeds is a nuanced decision, hinging on your unique preferences and health goals.

Both options offer valuable benefits that can contribute to a healthier digestive system, but understanding their distinctions is key to making an informed choice.

Flaxseed oil stands out for its lubricating properties and potent anti-inflammatory effects, potentially benefiting those with specific digestive conditions.

On the other hand, whole flaxseeds offer a more diverse nutritional profile, abundant in fiber, micronutrients, and antioxidants, making them an excellent choice for overall digestive health. What aligns with your personal preferences and fits seamlessly into your daily routine is likely the choice that will yield the greatest success in maintaining digestive wellness.

Whole flaxseeds are more effective in promoting regular bowel movements due to their high dietary fiber content, which includes both soluble and insoluble fiber.

This fiber adds bulk to stool and prevents constipation. Flaxseed oil has a low smoke point, which means it can break down and produce a bitter taste when exposed to high heat. Flaxseed oil contains alpha-linolenic acid ALA , a type of omega-3 fatty acid. The Ultimate NMN Guide Discover the groundbreaking secrets to longevity and vitality in our brand new NMN guide.

Whole, ground, or cold-pressed in the form of flaxseed oil, you can add flax to various dishes and recipes to enhance their nutritional value. Ultimately, both are nutritious. However, one type takes the cake. Ground flax, baby. That said, the process of grinding—in a blender, coffee grinder, or food processor—breaks up the seed, making it easier for your body to digest.

At the end of the day, ground flaxseed provides more nutritional benefits. Want to grind your flaxseeds at home? We have a tutorial for you! Properly storing flaxseeds is essential to maintaining their freshness and nutritional value.

Light and heat are not their friends! When possible, buy whole flaxseeds they have a longer shelf life and grind your flaxseeds at home. Simply grind your flaxseeds as needed, ideally as part of your weekly meal prep.

In turn, this prevents the seeds from going rancid. When it comes to gut health, flaxseeds pack a punch. Loaded with dietary fiber almost six grams for two tablespoons!

Additionally, their high fiber content acts as a prebiotic, providing nourishment for the bacteria in your gut. Furthermore, flaxseeds contain lignans , which have antioxidant and anti-inflammatory properties.

These compounds can also help balance hormones! Enhance digestion, support a diverse microbial community, and foster a healthier gut environment with these tiny but mighty seeds.

Not sure how to incorporate flaxseed into your daily diet? We have you covered. From oatmeal and smoothies to salads and energy bites, a dash of flax does the body good. Almost half of this fiber content is soluble, which means when it interacts with water, it creates a gel in our digestive system that is an extremely efficient laxative," Voss says.

Insoluble fiber is composed of cellulose and a compound called lignan, and travels directly to your colon. There, the gut bacteria digest a portion of the insoluble fiber and transform it into a new compound that is absorbed into our bloodstream.

Why does this matter? Voss says, "Gut bacteria use the lignin to produce lignans, a class of important bioactive molecules that have anti-inflammatory properties.

It's generally accepted that ground flaxseeds are easier to digest than whole. A study of flax consumption in cows proved this , and, although you are not a cow, the findings extrapolate.

Whole flaxseed has a thick outer hull which is challenging for your body to digest. Voss explains: "[Flaxseeds] contain more lignan-producing fibers lignin than other plant fibers. However, the hard, indigestible hull of the seed must be cracked open to free the bioactive molecules so they can be absorbed.

Grinding does this. What about crackers, chips and breads that contain whole flaxseeds? And when well-chewed, I am sure some fatty acids and lignins are released," Voss says. But for the most efficient nutrient absorption, grinding is the way to go.

In the case of fiber, there is definitely the potential for too much of a good thing. Eating more fiber than your body can realistically process will likely cause gas, bloating, abdominal pain and distention and, ironically… constipation. According to the Mayo Clinic , women under 50 require 25 grams of fiber a day, and women over 50 require For men under 50, it's 38 grams daily, and 30 for the 50 crew.

Most Americans don't get enough fiber in their diet. If you're trying to eat more fiber-rich foods like flaxseed, it's smart to slowly increase the amount you're ingesting to give your body time to properly adjust.

I know that I'm more likely to eat my flax if I make it taste too. On its own, flax has a faintly "fishy" taste. It's not overwhelming, but it's best when paired with something else.

Some folks swear by smoothies. I like adding it to my a. breakfast bowls, and I'll admit: Tempering it with honey or maple does make the whole thing more enjoyable. A little sugar does help the medicine go down.

Here are my top five favorite ways to eat flax in the morning:. As with all dietary changes, you'll see the best, and most sustainable positive results if you work with a registered dietitian.

This professional can help you navigate your unique situation, working with your lifestyle, preferences, budget and individual body needs, coming up with a meal plan and movement routine that's just right for you.

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Lignan is a type of fibre found in high amounts in flaxseed. This interesting ingredient has benefits for digestive health, female hormone balance, insulin sensitivity and cardiovascular health.

One study in people with type 2 diabetes and constipation found that milled flaxseed not only helps with the relief of constipation, but also reduces fasting blood glucose levels, triglycerides and cholesterol as well as helping with weight control.

Flaxseed may help support a healthy balance of bacteria in our gut microbiome. The soluble, mucilage fibre in flaxseed is thought to act as a prebiotic to change the abundance of these beneficial probiotic bacteria, which in turn has health benefits throughout the body.

Regular flaxseed consumption has been linked with reduced risk of breast cancer as well as supporting a protective effective for colon, prostate, gut and lung cancer.

It is thought that this is because of the fibre content, alongside the omega 3 fats and probably the antioxidant effects too. Fibre in the form of lignan found in flaxseed has phytoestrogen properties, which have a gentle hormone balancing effect on the body and are known to protect against menopausal symptoms , most notably hot flushes.

Although the research is limited, there are potential benefits of adding flaxseed to the diet for pelvic floor symptoms in postmenopausal women, including urinary incontinence.

It is thought that this may be due in part to the phytoestrogen effects of flaxseed, however more research is required. Flaxseed is one of the richest plant sources of the omega 3 fat ALA in our diet. Omega 3 are essential fats that help to support a healthy cholesterol balance, have anti-inflammatory properties and reduce the risk of certain cancers.

With more people turning to a plant based diet, flaxseed can be an important source of these omega 3 fats. ALA has been shown to have health benefits for inflammatory conditions and cardiovascular health, but remember to use the milled form to get these benefits.

Back to our lovely lignans again. These polyphenols have antioxidant properties and are thought to protect cells against damage, which may be one of the reasons why they have been shown to have protective effects against certain types of cancer.

Lignans are associated with a reduced risk of incontinence symptoms in women and this is an area of ongoing research. Polyphenols are also important for the healthy balance of our gut microbiome and for immune support.

It is impossible to highlight any one nutrient in flaxseed that is the key driver for its health properties. The nutrients work synergistically to provide us with a powerful punch of nourishment. One month study found that flax seeds caused an additional 8.

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract. This reduces cholesterol levels in your body Omega-3 fatty acids are essential.

They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA. They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease.

In one study, people with heart disease were given 2. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.

People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.

Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.

This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 , These seeds have also been shown to protect against prostate cancer 80 , Flax seeds may improve digestion by relieving diarrhea and constipation.

They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers. Dry flax seeds are usually well tolerated, and allergy is rare Flax seeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in your body to form thiocyanates.

Excessive amounts of thiocyanates may impair the function of your thyroid gland Moderate portions are highly unlikely to cause any adverse effects in healthy individuals. However, those with thyroid problems should consider avoiding high amounts of flax seeds Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons 50 grams per day is safe and beneficial for most healthy people Similar to other seeds, flax seeds contain phytic acid.

Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating , gas, abdominal pain, and nausea.

Adding flax seeds to your diet may also increase bowel movement frequency, as flax seeds are a natural laxative. Though human studies are limited, many health professionals fear that consuming flax seeds during pregnancy may have undesirable effects.

This is due to the phytoestrogens in the seeds, which may act similarly to the female sex hormone estrogen. This also includes some soy products.

Large doses of omega-3 fatty acids may have blood-thinning effects If you have a bleeding disorder or are taking blood thinners or other medications, consult with your healthcare professional before incorporating large amounts of flax seeds into your diet 89 , Flax seeds may cause mild digestive issues.

They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy. If you want to boost your health with these tiny powerhouses, you can buy them locally or online.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Flaxseed oil is an oil made from pressed, ground flaxseeds.

This article explores 6 potential health benefits of flaxseed oil, plus how to use it. Flax is an extremely hot topic right now, as there is much research and media focused on this functional food. Flaxseed provides many essential nutrients; specifically, it is rich in fibre, omega 3-fatty acids, and lignans.

Flaxseeds are the richest sources of lignans, a type of phytoestrogen which may protect against cancer, specifically breast and prostate, both of which are hormone sensitive cancers. The DRI Dietary Reference Intake states the adequate intake for alpha-linolenic acid ALA , the omega 3-fatty acid found in flaxseeds, is 1.

One tablespoon of flaxseed is generally enough to obtain these levels. Many people question whether to buy organic or non-organic flaxseeds. According to the Flax Council of Canada, all flax that is clean and that comes from a reputable supplier is considered to be safe for consumption.

Whole flaxseeds — When the flaxseed is eaten whole, you will receive the benefits of the fibre and the lignans. In order to get the omega 3-fatty acid benefit of the flaxseeds, you must chew the seeds very well or grind them.

In terms of storage, whole flax seeds can be kept at room temperature for up to 10 months.