A low fiber diet, poor diet, stress, changes in schedules, alterations in the daily routine, medications and some pathologies can negatively influence the rhythm of your bowel movements causing constipation. A person is considered to have this condition when they have a bowel movement three or less times a week, their stools are painful, and their stools are hard and dry. Fighting constipation is essential for proper intestinal health and to help the body eliminate waste and toxins accumulated in the body.
Food is essential to treat constipation, since through it we can offer the body the fiber that it does not produce and that allows to stimulate intestinal transit while softening the stool and making bowel movements less painful. However, sometimes food is not enough and it is important to look for a natural alternative that serves as an adjuvant treatment, and it is at this point where it is important to know the properties of flax seeds to combat constipation .
These seeds, better known by the name of flaxseed, have a high content of mucilage, soluble fiber, and omega 3 fatty acids, ideal for lubricating the walls of the intestine and facilitating bowel movements. In this FastlyHealarticle you will learn how to use flax seeds to combat constipation and how they act in the body.
Properties of flax seeds for astriction
Flaxseed is rich in mucilage, a type of soluble fiber. To understand the importance of mucilages to combat constipation, it is necessary that you know that soluble fiber acts in the body by increasing fecal matter and intestinal movements to expel feces to the outside of the body. For its part, soluble fiber such as mucilages, allow the stool to not be of a hard consistency, that is, they soften them so that their elimination is much easier and painless at the time of evacuation.
When flax seeds come into contact with water, they release all their mucilage content, resulting in a thick substance rich in soluble fiber. To treat constipation it is important to consume soluble fiber and insoluble fiber, however, the latter is much easier to obtain through food, for this reason flaxseed fiber is so valued to treat the symptoms of constipation.
The mucilages also make it possible for the water we drink to become a kind of thick gel, which facilitates the dragging of feces into the intestine, an effect that differentiates the action of flaxseed from any commercial laxative.
Flax seed is 75% composed of omega 3 fatty acids, which are essential for the body to function and the body does not produce them naturally, which is why we must guarantee its consumption through food. Omega 3 plays a fundamental role in combating constipation, as it helps to detoxify and lubricate the walls of the intestine , which facilitates the expulsion of waste and feces from the body, in turn allowing stools to be less painful and stools softer .
Other properties of flaxseed:
- It is rich in sulfur and lignin, substances that act in the body, exerting a laxative effect that helps to stimulate bowel movements.
- Flax seeds help to regenerate the intestinal flora and help to facilitate the digestion of food.
- Flaxseed helps the intestine not absorb accumulated toxins and fats.
In addition to helping to fight constipation naturally, flax seeds prevent the accumulation of cholesterol in the blood and reduce its concentration, help burn fat and lose weight, increase vitality and energy in the body, are rich in vitamins B and are considered a natural protector against the formation of malignant tumors.
How to take flax seeds
To take advantage of the properties of flax seeds and reduce the symptoms of constipation, we can consume flaxseed in different ways, the most recommended are the following:
Flax seed maceration for constipation
Maceration consists of letting a significant amount of seeds rest in water for a certain time so that they drain all their composition into mucilage and we obtain a thick water that preserves all the benefits of flaxseed in a concentrated way. Learn how to marinate flax seeds below:
- Add a tablespoon of flaxseed to a cup of water.
- Let the seeds rest for at least eight hours. If you wish, you can leave them to marinate overnight.
- Once the time has passed, the mixture will be ready to be taken.
The ideal is to consume a tablespoon of the mixture every day on an empty stomach. If constipation is chronic then it is advisable to consume a tablespoon on an empty stomach and others before sleeping. For this preparation to have the expected and important effect, consume the whole flax seeds, so avoid removing or crushing them to extract the contents of their interior.
Flax seeds in food
Many people do not enjoy the texture and taste of flaxseed water, if this is your case, you can also obtain the properties of these seeds by adding them to your favorite foods. For example, in the morning, you can add a tablespoon of flaxseed to your cereal or scrambled eggs, at lunch, add the seeds to salad or stews and at night, you can add them to your favorite fruit juice.
Milk with flaxseed and oats
A very effective home remedy for constipation is milk with flaxseed and oatmeal, as a mixture is a double composition drink in soluble fiber. To prepare it, follow the following instructions:
- Add a tablespoon of flax seeds and a tablespoon of oat flakes to a glass of milk.
- Let it rest in the fridge overnight.
- The next day, drink on an empty stomach. You can take this drink for constipation three times a week.
Tips to combat constipation
While flax seeds are a natural alternative that helps improve symptoms of constipation, it is important to consider other habits that will help treat this condition considerably:
- Adequate hydration helps the transit of stool within the intestine. Remember to consume at least two liters of water a day.
- Increase your intake of foods rich in fiber, such as watercress, whole grains and pasta, broccoli, squash, asparagus, plums, oranges, lentils, chickpeas, oats, and other whole grains.
- Avoid the consumption of foods that stimulate constipation: rice, banana, apple, fatty foods, simple carbohydrates.
- Try to always evacuate at the same time so that your body’s biological clock gets used to this routine.
- Exercise stimulates the bowel movement, 30 minutes a day is enough.
- Avoid skipping any meal.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.