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Nutrition | Health
Benefits | Flaxseed
as a Fiber Source
Flax as a Fiber Source
All available literature tends to support
that dietary fiber is important to digestion and laxation
and has been a factor in preventing cancer, especially colon
cancer. One ounce of flaxseed provides nearly 30 percent
of the USDA's Reference Daily Intake (RDI) of fiber.
Total
Dietary Fiber Content of Certain Plant Seeds*
Fiber Component |
Flax
Seed |
Oat
Bran |
Oat
Meal |
Wheat
Bran |
Corn Bran |
Rice
Bran |
| Total Dietary Fiber |
40% |
17% |
11% |
49% |
78% |
75% |
| Soluble Fiber |
10% |
8% |
5% |
5% |
3% |
4% |
Insoluble
Fiber |
30% |
8% |
6% |
43% |
76% |
71% |
*All data are from Dietary Fiber Guide, and/or Cereal Foods
World 38(10):755-59.1993
Since 500 B.C.E. flaxseed has been used as a
laxative. (Vaisey-Genser and Morris,
2003) Flaxseed promotes laxation because it contains both
soluble fiber, which absorbs water from the gastrointestinal tract
and increases stool bulk, and insoluble fiber which increases
stool in transit time.
The fiber in flaxseed oil cleans the colon of
toxic material, metobolic waste, and dried mucus. A 1995 study
reported a 30 percent increase in bowel movements among young,
healthy adults who ate 50 grams of flaxseed a day for four weeks.
(Vaisey-Genser and Morris, 2003)
Flax and diabetes control
According to Magee
(2002), the soluble fiber in flaxseed may benefit people with
diabetes by reducing their blood glucose response to carbohydrates.
This would help normalize blood sugars and might help discourage
obesity as well.
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