Fiber

What makes flaxseed stand out above other whole grains is its mix of fiber. Rather than containing large amounts of one type of fiber, flaxseed contains generous quantities of both soluble and insoluble fiber. Researchers are particularly interested in the cancer-fighting ability of lignans. Flaxseed is one of the richest sources of lignans in the plant kingdom.

Soluble fiber - Most of the soluble fiber in flaxseed is mucilage, a thick, sticky substance. Few studies have looked at the direct effects of flaxseed mucilage on health. But studies show that eating flaxseed (baked into muffins and breads) can lower blood cholesterol levels.

Insoluble fiber - Not surprisingly, studies show that the insoluble fiber in flaxseed, like that in wheat bran, is helpful for regulating bowel movements and preventing constipation. Because flaxseed's insoluble fiber components have the capacity to hold water, they help soften the stool and allow it to move through the colon more quickly.

Eating 50 grams of flaxseed per day may help increase the frequency of bowel movements and the number of consecutive days with bowel movements in adults.

For more info on fiber check out Fiber 101 Written by: Gloria Tsang, RD