We begin our journey with herbs this year with the humble flaxseed (Linum usitatissimum).

This plant was one of the first domesticated by humans and has been used since the stone age (1). The fibers have long been spun into linen and the seeds have been used both as food and for the oil which makes up about 33% of the seed’s mass (2). Aged flaxseed oil is also known as linseed oil. One might assume that there isn’t much to write about this humble little seed, but they would be mistaken.

Flaxseed for constipation:

Flaxseeds are rich in fibers and oils making them a fantastic option for constipation. According to herbalist and Naturopathic Physician Sheryl Tilgner (3) flax is classified as a bulking laxative and stool softener. When the fibers in flaxseed come in contact with water they absorb large quantities creating a slippery gel known as mucilage. This mucilage can be very helpful in cases of constipation as it increases the volume of stool triggering intestinal movement and it moistens the stool making it softer to pass. .

Another benefit of using flaxseed as a fiber source is its low glycemic effect and low net carbohydrate count. This makes it an important and beneficial addition to a ketogenic diet. One of the most common side effects of a ketogenic diet is constipation and flaxseed can be quite helpful in reaching the daily recommended 40 grams of fiber (7).

However, there are two things to keep in mind. First, be sure to drink extra water to allow the hydration of the fibers otherwise you may make constipation a bit worse instead of better. Second, if you suspect an intestinal blockage don’t use flaxseeds.

The dose for laxative use is 1 Tbsp of crushed/ground seeds mixed into 8 oz of cold water. Allow this to sit for 5 minutes as the mucilage develops then drink it down followed by another glass of water.

Flaxseed for thorns, splinters:

Flaxseed is an amazing remedy for drawing foreign substances out of skin. Dr. Tilgner specifically mentions the superiority of a flax poultice for removing glass splinters which are particularly difficult to treat. The drawing power of flaxseed is similar to clay.

To create a drawing poultice, grind 1-2 Tbsp of flaxseeds and mix with water to form a paste. Apply directly to the area needing treatment and allow it to dry. You may need to repeat this 1-2 more times. You can also cover the area with a bit of clean cloth or gauze to keep the poultice in place and your clothes clean.

Flaxseed and Cardiovascular Disease:

In the article “Flaxseed and Diabetes” (4), flax is described as an antioxidant, hypolipidemic, and hypoglycemic. This translates into a reduction of inflammation, a lowering of cholesterol and triglycerides, and lowers blood sugar. Flaxseed has also been used to successfully lower blood pressure with or without other medications.

There has been much debate as to which parts of flaxseed hold the most potent effects: the oil or the fiber. It turns out both the fat and the fiber contribute to the health benefits of flaxseed; however, one specific fiber has been found to be the most potent blood pressure lowering agent - the lignand secoisolariciresinol diglucoside (SDG) (5). In one study, flax meal was able to reduce the development of plaque formation in patients with elevated cholesterol by 73% (6).

When it comes to affecting the biochemistry of the body, the most well studied dose is 25 grams of ground seeds daily which equates to about 3.5 Tbsp daily. The seeds can be raw or cooked making it easier to get this quantity in through food. Blood levels of ligands peak around 9 hours after ingestion and stay elevated for 24 hours, so once a day dosing can work well (3). As we will explore further in the next section, the health of your digestive system will determine how well flax ligands (fiber) is absorbed.

Two notes on flaxseed oil: While it is a potent antioxidant and an oil that contains omega 3 fatty acid, there are some issues. First, flax oil oxidizes very rapidly — usually within 5 hours; this makes it hard to store. Once your oil has oxidized, it’s basically a dirty sponge. This is why you don’t want to take fish oil that smells like fish - you’re eating a dirty sponge. Second, while alpha-linolenic acid (ALA) is an omega 3 fatty acid, it must be converted to EPA or DHA for the anti-inflammatory benefits we are seeking. Unfortunately, only 10-15% of the ALA you consume from flax gets converted into EPA or DHA making fish and algae much better omega 3 supplements (8).

Flaxseed and Hormones:

Flaxseed is a potent phytoestrogen and is also an aromatase inhibitor. This means the flax can be used to treat hormonal issues such as high or low estrogen in women and men. Flax’s estrogenic effects can help with high and low estrogen due to its amphoteric effects. If there isn’t enough estrogen, the flax lignans will bind to estrogen receptors giving a mild estrogenic boost. If estrogen levels are too high, flax lignans will bind to estrogen receptors blocking the stronger hormone from binding which will lower overall estrogenic activity.

Research has shown a dramatic reduction in breast cancer by 33-70% and a reduction in prostate cancer risk as well. Post-breast cancer treatment use of flaxseeds with Tamoxifen lowers all cause mortality by 40-53% without interfering with the drug’s activity (3).

The lignans must be metabolized by gut bacteria before they can be absorbed. This means the health of your intestinal cells, your diet, and your digestive bacteria are all important in how well flaxseeds will work for you. Healthy gut bacteria love to eat the fibers in flaxseeds, so eating a diet rich in flaxseeds can help support a healthy gut population.

Fascinating Flax and What to do Next:

I hope you appreciate this humble seed as much as I do. I frequently recommend flaxseed consumption in my practice and regularly incorporate them in my diet as well. Personally, I like the flavor of golden flax seeds more than brown ones, but use both in my home. I often will add 1/4 cup (3 Tbsp) of ground seeds to smoothies and soups.

Flaxseed’s mucilaginous properties makes it a great egg substitute in cooking when you run out or if you have an egg sensitivity. Blend 1/4 cup of warm water with 1 Tbsp ground flaxseeds and allow to sit for a minute or two to replace 1 egg in baked goods. Flaxseed can also be used as a substitute for breadcrumbs in recipes such as meatloaf.

For more recipes and information about Flaxseeds, follow me on Facebook or Instagram during the month of January.

Next month, we will dive deep with another herb. Stay tuned to find out who.

References:

1. Oplinger, E. S., Oelke, E. A., Doll, J. D., Bundy, L. G., & Schuler, R. D. (1997, November 19). Flax. Retrieved December 6, 2019, from https://www.hort.purdue.edu/newcrop/afcm/flax.html.

2. Oplinger, E. S., Oelke, E. A., Doll, J. D., Bundy, L. G., & Schuler, R. D. (1997, November 19). Flax. Retrieved December 6, 2019, from https://www.hort.purdue.edu/newcrop/afcm/flax.html.

3. Tilgner, S. (2018). Herbal ABC's. 1st ed. Wise Acres LLC.

4. A, P. (2019). Flaxseed and Diabetes. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26561065?log$=activity [Accessed 6 Dec. 2019].

5. K, P. (2019). Flaxseed and cardiovascular health. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19568181?log$=activity [Accessed 6 Dec. 2019].

6. A, P. (2019). Prevention and treatment of atherosclerosis with flaxseed-derived compound secoisolariciresinol diglucoside. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26561066?log$=activity [Accessed 6 Dec. 2019].

7. Winters, N, Kelley, J (2017). The Metabolic Approach to Cancer. 1st ed. Chelsea Green Publishing, White River Junction, Vermont.

8. Harvard Health (2019). “Why not flaxseed oil?” [online] Available at: https://www.health.harvard.edu/heart-health/why-not-flaxseed-oil [Accessed 9 Dec. 2019].