I enjoy writing about experiences from my own life so that my tips may help others.
Flax seeds (also known as linseeds) are a great source of soluble fiber, which can help reduce tummy bloating. Incorporating this super seed in your diet can help eliminate the bloating feeling from water retention and constipation. Both symptoms are common signs of not getting enough soluble fiber into your diet. There are also many other health benefits to flax seeds and they can be consumed in so many different forms. They are delicious when eaten whole, ground or pressed into the form of oil. I have found some clever ways to sneak flax seeds into my daily diet and get tummy bloating under control.
Why Lack of Fiber Causes Tummy Bloating
You may be intrigued by why some people get bloated due to the lack of fiber. The most common reason for tummy bloating is the presence of a lot of gas in your stomach. Stomach gas can simply be a result of consuming a diet lacking fiber. Therefore it’s important to make sure you are consuming the correct amount of fiber on a daily basis. Tummy bloating can also lead to complications such as constipation and irritable bowel syndrome (IBS).
Why Flax Seeds Reduce Tummy Bloating
There are several reasons why flax is beneficial to the digestive system. One reason is that they are a great source of dietary fiber. It is important to consume the correct amount of dietary fiber on a regular basis to make sure our bowels are working properly and reduce inflammation.
In addition flax seeds contain healthy oils that help contribute to a healthy gut. These oils help the digestive system run more smoothly and are also an effective constipation remedy.
Finally, flax seeds contain Omega 3 fatty acids which help maintain cholesterol levels and can also help improve digestive complaints. Omega 3 can aid the digestive process by making your stools easier to pass.
Clever Ways to Enjoy Flax Seeds
Here are ten of my favorite ways to incorporate flax seeds into my diet:
- Add flax seeds to your morning smoothie or oatmeal for a fiber boost. This is a simple way to incorporate flaxseed into your diet, and give your healthy smoothies an extra dose of stomach-healing properties. You can choose to use whole or ground seeds for this as they will get blended into the smoothie either way. I usually use about 1 teaspoon per smoothie. Because of all the other flavors and textures in a smoothie, you wouldn't even know it was in there so it's a clever way to sneak it into your morning breakfast.
- Make a flaxseed “pudding” by soaking the seeds in almond milk overnight. Soaking flax seeds overnight can help enhance their properties and improve their texture. I prepare for the next day by soaking the seeds the night before and then leaving the pudding in the fridge to do its magic while I sleep. You can also add a little bit of honey to the pudding for sweetness if you like.
- Use ground flaxseed in place of breadcrumbs in recipes. This is a simple and effective way of incorporating flaxseed into your diet and it’s an excellent substitute! Some of my favorite ways to do this are in meatloaf recipes or burgers when a binding agent such as breadcrumbs is called for.
- Sprinkle flaxseed on top of salads or soups for a crunchy topping. This is a simple and effective way to get your daily dose of flaxseed without sacrificing flavor. Soups and salads can be very nurturing for our tummies anyway because of the high amounts of nutritional foods in them. Accompanied by a large glass of water, this combination moves through the digestive system more easily without producing the excess gas that causes tummy bloating.
- Add whole flax seeds to energy bars or homemade granola for an extra boost of nutrition. This is a great way to get some extra fiber and gives your energy bars an extra boost.
- Make flaxseed “milk” by blending soaked seeds with water and strain through a cheesecloth. This method takes a little extra preparation, but can be an effective way to get your daily flaxseed kick.
- Use ground flax to make an egg substitution in baking! Simply take 1 Tbsp of ground flax and mix it with 2 1/2 Tbsp water in a small bowl. Let it rest for a few minutes to thicken and then use it in recipes to replace 1 egg. This method is very easy to incorporate into recipes such as muffins or cakes.
- Make a flaxseed-based salad dressing by combining ground flaxseed with vinegar and oil. This is a simple and quick way to add some flaxseed to your diet.
- Roast flax seeds in the oven for a crunchy snack. Preparing flax seeds in this manner will ensure you always have some extra flaxseed to hand whenever you need it.
- Add whole flax seeds to homemade trail mix for a nutritious treat. This method is a great “go-to” snack whenever you get hungry.
Tummy bloating can sometimes be a bothersome side effect of not getting enough fiber in our diets. But finding clever ways to enjoy fiber without eating uninteresting meals can be time-consuming. With a busy lifestyle, I am always looking for quick and easy solutions to do this, and for this reason, I find flax seeds to be such a simple solution. These tiny seeds are not only beneficial to the digestive system, but you can literally add them to almost every food! Try some of these clever ways to add flax into your daily diet and get some relief from constipation and tummy bloating.
Sources and Further Reading
- Flaxseed: 9 Health Benefits and How to Eat
Flaxseed is packed with beneficial nutrients, omega-3 fatty acids, and fiber. This article explores 9 science-backed benefits of eating flaxseed.
- How to Make a Flax Egg | Minimalist Baker Resources
A step by step tutorial on how to make a flax egg to use as an egg substitute in baking.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2022 Louise