How to take flax seeds for constipation

Constipation is a much more common and worrisome disorder than is often believed. If it becomes chronic for years, constipation can be the door to other more serious intestinal disorders or even colon cancer. The way to combat it is to maintain a healthy lifestyle by doing moderate physical activity and following a balanced diet rich in fiber. Flax seeds, thanks precisely to their abundant fiber, can be of great help.

Is it advisable to take flax seeds in water without crushing?

Many people turn to flax seeds as a miracle item that helps them to evacuate, without making other changes in their habits. They usually take the whole seeds, putting a tablespoon to macerate in a glass of water for 8 hours and swallowing them in the morning on an empty stomach, or an hour after dinner, as a fast laxative formula, although, of course, very unpleasant.

It is a pity to use flax seeds for constipation in this way, because in this way the desired dragging effect is produced due to its fiber and its gel, but the excellent nutritional properties are lost of flax seeds.

If you are going to use flax seeds in water as a laxative to cleanse the intestines, better shred them.

How to take flax seeds for constipation

Flax is one of the main sources of the essential fatty acid alpha-linolenic acid, to which it gives its name, and which in the body is transformed into EPA and DHA fatty acids, their bioactive derivatives. In fact, a tablespoon of 10 grams of crushed seeds a day provides 90% of the needs of omega-3 fatty acids, essential for maintaining the health of the cardiovascular and nervous systems.

In addition, flax seeds are rich in proteins, vitamins E, B1, B6 and B9, minerals such as magnesium, phosphorus and manganese, as well as in antioxidant polyphenols.

Therefore, the ideal if you want to take flax seeds for constipation, is to use the crushed seeds by sprinkling them on various dishes throughout the day. In this way, the numerous and exclusive nutrients of flax are used and, although the laxative effect seems less immediate, it produces a permanent bowel regulation. For it:

Crush the flax seeds with a coffee grinder. You can do it just before useor crush a little more quantity and store them in an airtight container in the fridge, for a maximum of fifteen days. If you keep them for a longer time already crushed, they lose qualities and the flavor worsens because the fats become rancid.Sprinkle a teaspoon in your recipes once or twice a day.

You can sprinkle your crushed flaxseeds into a wide variety of recipes and drinks. always include them raw and at the end of cooking if the preparation is cooked.

Here is a list of examples in which they will be delicious and you will be able to maintain their properties:

In mueslis, breakfasts, milk and yogurt vegetables.In soups and creamsas a garnish.In fresh fruit juices such as orange, pear, plums, kiwi or pineapple. You can also prepare a delicious cranberry detox juice with flax. green smoothieswith chard, carrot, spinach or celery. As a condiment for salads and fruit salads. About toast and sandwiches, along with some accompanying sauce. In vegetable pateswith avocado, peppers or chickpeas. batter crudités of fruit or vegetables. As an egg substitute in proportion of one tablespoon for three of water temperate.In cookies, breads and pastriesalthough heat decreases the function of its fatty acids.

Precautions

It is not convenient to take more than one or two tablespoons of seeds a day, forks It is important that they are always accompanied by plenty of liquid. Too much fiber could lead to bloating and gas.

Taking flax regularly is incompatible with blood thinning drugs, or before surgeries, because it decreases coagulation. During pregnancy and lactation and in childhood, the health professional should be consulted.