Ground flaxseeds for gut, hormone and metabolic health

Flaxseeds are a quick and easy way to add a powerful nutrition punch to your diet. It is best to have flaxseeds ground because when eaten whole, they tend to go through your system intact due to their hard outer shell.

To maximize their benefit, purchase ground flaxseed meal or grind your own flaxseeds in a coffee grinder. Store the flaxseed meal in an airtight container in the refrigerator to prevent them from going rancid.

Flaxseeds are rich in dietary fiber, protein, omega 3 fatty acids and many vitamins and minerals. A good rule of thumb is to workup to having 2 Tablespoons of ground flaxseeds per day. Easing them into your diet will help prevent any potential gut upset that may occur by going from zero to 100.

To begin, they are fabulous at promoting healthy gut motility. A winning combination for promoting healthy bowel movements is combining ground flaxseed with unsweetened applesauce. The soluble fiber in the applesauce will provide added weight and hydration to the stool preventing constipation. They can also be mixed into a probiotic-rich yogurt for added gut-health properties.

Second, they are rich in a plant compound called lignans. These are low-grade phytoestrogens that in some ways can act the same way our own estrogen does. This can be beneficial in regulating mood and coping with hormone fluctuations which can aggravate pre-menstrual or menopausal symptoms. For example, studies show that phytoestrogens also help reduce the severity and intensity of hot flashes. Because estrogen plays a role in maintaining bone density, the phytoestrogens can also help preserve bone mass. Likewise, phytoestrogens may be impactful in treating acne as the phytoestrogens can block the male androgen hormones that can sometimes be at the cause of acne.

Third, because they are rich in fiber, protein, and healthy fat, they tend to promote a feeling of fullness and may help with overall weight management efforts. In addition, because of this nutrient profile, they help to slow the absorption of sugar into the blood stream and reduce the risk of type 2 diabetes and undesirable blood glucose swings that can negatively impact mood and weight control efforts. The fiber and omega 3 fatty acids in the flaxseeds also acts to help reduce cholesterol and blood pressure which lead to a lower risk for stroke and heart disease.

Finally, flaxseeds have a mild, nutty flavor and can be easily incorporated into your daily diet. In addition to mixing them into applesauce or yogurt, try them in smoothies, overnight oats or as a salad topper. You can even use them as an egg replacer in baked goods by mixing one tablespoon of ground flaxseeds into two and a half tablespoons of water and letting it thicken for five minutes.