Flaxseed – A Great Source of Fiber

. . .  flaxseed supplies both soluble and insoluble fiber, and more Another outstanding source of fiber is the fabulous flaxseed. All nuts and seeds provide fiber, but none compare to flax, which supplies 9 grams an ounce. That’s almost 3 times as much fiber as the next highest nut/seed, almonds, at 3.3 grams an ounce. There are two kinds of fiber, and flaxseed supplies generous amounts of each. Insoluble fiber doesn’t dissolve in water, while soluble fiber does.  Both slow down glucose absorption, which keeps blood sugar and insulin levels low (and helps to prevent diabetes). Both, but especially insoluble fiber, add bulk and softness to the stool, helping to move it along and making elimination easier. Both dilute carcinogens and other toxins so they have less contact with the intestinal mucosa and less chance of being reabsorbed. Both provide a feeling of fullness and satisfaction that may prevent obesity and help weight loss. Soluble fiber has been shown to lower cholesterol; it becomes food for beneficial flora in the gut; and, as demonstrated by the University of Illinois scientists above, it has both immune-enhancing and anti-inflammatory effects. Flaxseed supplies 6-7 grams of insoluble and 2-3 grams of soluble fiber per ounce. But flaxseeds have additional health benefits as well. They are an excellent source of omega 3 fatty acids, essential fats that are anti-inflammatory and deficient in most American diets. One tablespoon of flaxseed supplies 3 grams of Linolenic Acid, the “mother” Omega 3 fatty acid out of which all other forms of Omega 3, like DHA and EPA, are made. Flaxseeds are also a prime source of the phytoestrogens, lignans. Studies link lignans with reduced risk of heart disease, osteoporosis and hormone-related cancers. Lignans have also been shown to balance hormones, to act as antioxidants, and to have antibacterial, antiviral and antifungal effects.  Although other foods have tiny amounts of lignans, (usually less than a milligram per serving), flaxseeds provide a whopping 85.5 milligrams an ounce! Since flaxseeds are so little and slippery, they generally pass through the digestive system intact. To get their benefits, you need to grind them up into flax meal. This can be done in a small coffee grinder. The flax meal can then be sprinkled on salads or mixed into beverages.  Because it is quite perishable, it should be used immediately. One to three tablespoons duplicate the amounts used in most studies to produce positive health effects. Another delicious way to integrate flaxseed into your diet is with Raymond’s Roasted Salted Flaxseeds.  This crunchy treat allows you to eat the whole seeds because the roasting process makes them chewable. Although cooking can destroy the precious oils in flaxseeds, our special roasting process, using low heat, preserves all their natural goodness.