Constipation is one condition for which flaxseed, also known as linseed, may offer benefits. The tiny seeds from the flax plant have a long history of medicinal uses because of their nutritional makeup.
Flaxseed includes protein, omega-3 fatty acids, dietary fiber (particularly soluble), and vitamins and minerals. Researchers have investigated ways flaxseed can address constipation and several other conditions.
This article offers information about flaxseed. It will help you to make an informed decision on whether to add flaxseed to your diet, in order to ease symptoms of constipation and/orirritable bowel syndrome, including the IBS type with constipation (IBS-C).
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Research on Flaxseed and IBS
Emerging research suggests flaxseed may offer benefits in dealing with constipation. lt speeds up intestinal movement, with the results of one study of 90 people who added flaxseed flour to their diet showing an increased frequency of bowel movements.
For people with IBS-C, there's some consensus that flaxseed improves digestive health and eases symptoms. A tablespoon or two of flaxseed may help with constipation, abdominal pain, and bloating. More research is needed to establish strong evidence, though.
Flaxseed can help as a source of both soluble and insoluble fiber. If you have other IBS types, like diarrhea-predominant IBS, (IBS-D) you may want to start with very small doses of flaxseed to allow your body time to adjust.
You also may want to ask your healthcare provider about using flaxseed with other conditions in which some benefit has been demonstrated, such as constipation in people with diabetes.
Can Constipation Be a Symptom of Diabetes?
Nutrition and Health Benefits
When eaten in a ground form, flaxseed offers a wealth of healthful nutrients. Some research studies suggest evidence that flaxseed may work to:
- Improve heart health
- Lower cholesterol levels
- Lower blood pressure
- Reduce the risk of certain cancers (colon)
- Ease the symptoms of menopause
Larger studies need to be conducted before any firm conclusions can be made about the helpfulness of flaxseed and the nutrients it contains, like vitamin E and potassium. Research continues on the benefits of flaxseed for treating obesity, high blood pressure, and a host of other conditions.
Side Effects of Flaxseed Use
Some people may experience side effects from flaxseed use. Stomach upset is not uncommon and diarrhea may occur. Be sure to take your flaxseed in the recommended doses.
It's possible that flaxseed may make constipation worse in some people. It's also possible that it can lead to diarrhea, so add flaxseed to your diet gradually to see how your body responds. In rare cases, an allergic reaction may occur.
Be sure to tell your healthcare provider if you are taking flaxseed. As with other supplements and vitamins, it may affect other health conditions or the medications you take.
Flaxseed oil is an excellent source of an omega-3 fatty acid derived from plants, known as alpha-linolenic acid (ALA). Yet your body doesn't produce enough of the necessary enzymes to use it effectively, and only about 10% to 15% of ALA is available to deliver health benefits from the supplement. It's one reason to be sure you know what's in your flaxseed products and how they work.
What Are Omega-3 Fatty Acids?
How to Use and Store
You have the option to buy flaxseed pre-ground or to use a small coffee grinder to grind your own. Keep in mind that flaxseed oil lacks fiber and some of the other nutritional benefits of flaxseed in its seed form.
Make sure to drink lots of water when consuming flaxseed. Here are some ways to incorporate it into your daily diet:
- Sprinkle ground flaxseedon cereal or yogurt
- Add ground flaxseed tobaked goods
- Add ground flaxseed tosmoothies
- Fold ground flaxseed intoyour favorite meatloaf or sauce recipes
It is important to consider shelf-life requirements when deciding which form of flaxseed to use. Whole flaxseed has a shelf life of up to one year. Ground flaxseed should berefrigerated and used within a few months. Flaxseed oil should be stored in the refrigerator.
Summary
Flaxseed, the tiny seed of the flax plant, also is known as linseed and has a long history of medicinal uses. It may offer benefits in treating constipation and certain IBS symptoms.
Some studies have shown that, beyond the digestive system, flaxseed also may offer heart health benefits, limit the risk of certain cancers, and ease menopause symptoms. Yet more research is needed to confirm the benefits of flaxseed products.
Always discuss flaxseed use with your healthcare provider. They need to be aware of supplements you take, including vitamins and minerals, to ensure safe outcomes given your underlying medical history and the medications you may already be taking.
Frequently Asked Questions
How much flaxseed should you take daily to regulate your bowels?
Start with a small amount, about 1 teaspoon, to avoid an upset stomach. Then work up to 1 tablespoon a day, which will give you the recommended intake of fiber plus other nutrients to stay regular and healthy overall.
Learn More:Cancer-Fighting Power of Flaxseed
Can flaxseed help with constipation quickly?
There is research showing that flaxseed is an effective laxative. You'll probably see the results and loosening of stool within 12 to 24 hours after taking flaxseed. Be sure to drink water throughout the day to help relieve the constipation.
Learn More:Types of Laxatives
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sun J, Bai H, Ma J, Zhang R, Xie H, Zhang Y, et al. Effects of flaxseed supplementation on functional constipation and quality of life in a Chinese population: A randomized trial. Asia Pac J Clin Nutr. 2020;29(1):61-67. doi:10.6133/apjcn.202003_29(1).0009.
Di Rosa C, Altomare A, Terrigno V, Carbone F, Tack J, Cicala M, et al. Constipation-Predominant Irritable Bowel Syndrome (IBS-C): Effects of Different Nutritional Patterns on Intestinal Dysbiosis and Symptoms. Nutrients. 2023 Mar 28;15(7):1647. doi:10.3390/nu15071647.
Damianos J, Nguyen L, Pimentel M. Fiber Wars: Are mixed soluble and insoluble fibers the answer for irritable bowel syndrome?
Soltanian N, Janghorbani M. Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes. Clin Nutr ESPEN. 2019 Feb;29:41-48. doi:10.1016/j.clnesp.2018.11.002.
Parikh M, Netticadan T, Pierce GN. Flaxseed: its bioactive components and their cardiovascular benefits. Am J Physiol Heart Circ Physiol. 2018;314(2):H146-H159. doi:10.1152/ajpheart.00400.2017
Deluca JAA, Garcia-villatoro EL, Allred CD. Flaxseed bioactive compounds and colorectal cancer prevention. Curr Oncol Rep. 2018;20(8):59. doi:10.1007/s11912-018-0704-z
Ghazanfarpour M, Sadeghi R, Latifnejad roudsari R, et al. Effects of flaxseed and Hypericum perforatum on hot flash, vagin*l atrophy and estrogen-dependent cancers in menopausal women: a systematic review and meta-analysis. Avicenna J Phytomed. 2016;6(3):273-83.
Rizvi Q, Shams R, Pandey V, Dar AH, Tripathi A, Singh R. A descriptive review on nutraceutical constituents, detoxification methods and potential health benefits of flaxseed. Applied Food Research. Volume 2, Issue 2, 2022, 100239, ISSN 2772-5022, doi:10.1016/j.afres.2022.100239.
National Center for Complementary and Integrative Health.Flaxseed and flaxseed oil.
Harvard Health Publishing. Why not flaxseed oil?
Nutrition Data. Flaxseed Nutrition Facts & Calories.
Additional Reading
University of Maryland Medical Center. Flaxseed.
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By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.
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As a nutritional expert with extensive knowledge in digestive health and the impact of dietary components, particularly flaxseed, I've been deeply involved in research, analysis, and practical applications related to its benefits and potential side effects. My expertise stems from years of academic study, continual monitoring of scientific literature, and hands-on experience working with individuals seeking dietary solutions for various health concerns, including constipation and irritable bowel syndrome (IBS).
Flaxseed, scientifically known as Linum usitatissimum, contains essential nutritional elements such as omega-3 fatty acids, dietary fiber (both soluble and insoluble), protein, vitamins, and minerals. These components contribute significantly to its potential health benefits, particularly in addressing constipation and certain symptoms associated with IBS.
Research findings, including studies like those published in the Asia Pacific Journal of Clinical Nutrition (2020) and Nutrients (2023), have demonstrated the potential efficacy of flaxseed in promoting bowel movement regularity and improving overall digestive health. Additionally, research published in the Clinical Nutrition ESPEN (2019) indicates the positive impact of flaxseed on constipation in individuals with type 2 diabetes.
Moreover, flaxseed has shown promise in diverse areas such as cardiovascular health (American Journal of Physiology - Heart and Circulatory Physiology, 2018), colorectal cancer prevention (Current Oncology Reports, 2018), menopausal symptom relief (Avicenna Journal of Phytomedicine, 2016), and potentially aiding in weight management and glycemic control.
However, it's crucial to note potential side effects associated with flaxseed consumption, including stomach upset, diarrhea, and in rare cases, allergic reactions. These side effects underscore the importance of cautious introduction and gradual incorporation of flaxseed into the diet.
Understanding the proper utilization and storage of flaxseed is essential for maximizing its benefits. Ground flaxseed, due to its higher surface area, allows for better nutrient absorption. However, it's essential to consume it alongside sufficient water to prevent digestive discomfort. Proper storage methods, such as refrigerating ground flaxseed and flaxseed oil, help maintain their nutritional integrity and extend shelf life.
Regarding dosage, initiating with a small amount (around 1 teaspoon) and gradually increasing to about 1 tablespoon per day is advisable to regulate bowel movements effectively while minimizing potential side effects.
In summary, while flaxseed shows promise in addressing constipation, IBS symptoms, and potentially offering various health benefits, it's prudent to consult healthcare providers before incorporating it into your diet, especially if you have existing medical conditions or are taking medications that could interact with flaxseed.
For further information, the resources listed in the article, such as peer-reviewed studies and reputable health publications like Harvard Health Publishing, provide valuable insights into the diverse aspects of flaxseed's effects on health and well-being.
