Deputy Editor Anna Evdokimou investigates whether we should be eating flaxseed every day for optimum health.
Gut health is a hot topic right now, and if you regularly suffer from digestive problems, we bet you’re dying to find a natural remedy.
While there are plenty of supplement brands out there that claim to solve such issues, experts across the nutrition industry have recently pointed to flaxseed as being the underdog holistic solution to digestive problems. But what’s more, they’ve also highlighted the small and mighty seed as being beneficial for relieving symptoms of menopause, supporting the gut microbiome, reducing cholesterol and improving the skin barrier. Is this a magic seed? We did some digging to find out.
What is flaxseed?
“Flaxseed, sometimes called linseed, are small, brown or golden-coloured seeds and one of the most nutrient-dense plant foods,” says Ann Garry, nutritionist and CEO of Health Coaches Academy.
“These seeds are a great source of dietary fibre, while also containing minerals like manganese, thiamine and magnesium. Flax is also special because it’s one of the richest sources of omega-3 fatty acids called alpha-linolenic acid — or ALA.”
Flax has played a role in ayurvedic medicine for thousands of years. According to the National Library of Medicine, flaxseed is one of the world’s oldest crops, having been cultivated since the beginning of civilisation.
Why is flaxseed beneficial for digestion?
“One of the most well-researched benefits of flaxseed is its ability to promote digestive health,” explains Ann. “The ALA in flax can help reduce inflammation and protect the lining of the gastrointestinal tract.
“Its fibre content makes it useful for maintaining normal bowel movements because it can help bulk up stool and flush waste from the GI tract due to its gel-like quality. Flax is one of the best natural remedies for constipation.”
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Eating flaxseed can help ease digestive issues and constipationA 2018 trial revealed that flaxseed baked into cookies alleviated the constipation symptoms experienced by those with type 2 diabetes. A further study found that linseed (found in flax) may be useful in offering relief to sufferers of irritable bowel syndrome (IBS).
Meanwhile, Jane McClenaghan, one of Northern Ireland’s best-known nutritionists, points to flaxseed as containing “a lovely balance of soluble and insoluble fibre”.
“A portion size of flaxseed can contribute over four grams to your daily fibre intake, which is recommended to be 30 grams a day,” she tells me. In other words, incorporating flaxseed into your diet can be a great way to promote a healthier bowel and better gut health.
Can flaxseed improve appearance?
One study did find that flaxseed oil led to significant decreases in skin sensitivity, roughness and scaling, while smoothness and hydration were increased.
There isn’t a lot of research out there on whether flaxseed can improve the skin’s appearance, but its omega-3 fatty acids content can help to boost collagen production, which is essential for keeping skin looking youthful and hydrated.
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Can flaxseed help with menopause?
Modifying your diet at perimenopause can make a big difference to the symptoms you experience, and flaxseed has been proven to be an important part of the menopause toolkit.
“Flaxseed is a good source of protein and magnesium, which can help support energy levels and reduce tiredness and fatigue” says Jane. “The lignans in flaxseed may also help women manage some symptoms like hot flushes, while the omega-3 fatty acids can be beneficial in reducing skin inflammation.”
A study of 140 postmenopausal women also found that menopausal symptoms decreased and quality of life increased in those who ingested a flaxseed-supplemented diet.
How can I incorporate flaxseed into my diet?
Flaxseed is available in the form of seeds, oils, powder, tablets, capsules and flour.
For optimum digestive benefits, it’s a good idea to choose a form of milled flaxseed, as whole seeds can pass through the digestive tract undigested, meaning they won’t have the same beneficial effects.
Penny Weston, director of Moddershall Oaks Country Spa Retreat and founder of MADE, recommends having one to two tablespoons of flaxseed a day. “I add mine to a smoothie or include them in my porridge or yoghurt,” she says.
<subhead> Flaxseed comes with risks if you eat too much
Ann warns against over-consuming flaxseed, as its high-fibre content can lead to bloating, gas or diarrhoea when eaten in excess.
“Other important things to note are that flaxseed contains phytoestrogens, which may affect hormone-sensitive conditions, and they may interact with blood-thinning medications, so they should be used in moderation and introduced slowly.”
So, while adding flaxseed to an already healthy diet is likely to have a positive impact on your overall health, be sure to avoid overindulging on the multifaceted seed, as it’s not, in fact, magic.
