I’m a dietitian and these are 7 easy ways I add flax seeds to my diet for better digestion

Don’t overlook this tiny but mighty food.

Key Points

• Rich in fiber and healthy fats, flaxseeds are a nutrient-rich addition to a balanced diet.
• Research suggests that flaxseeds may support a healthy gut microbiome and prevent constipation.
• A dietitian recommends seven different ways to enjoy flaxseeds in your diet.

If you’re looking to get things moving in the bathroom department (hey, we’ve all been there), boost your fiber intake or add more plant-based omega-3s to your diet, there’s a teeny tiny food you may be neglecting: flaxseed.

Flaxseed offers a whole lot more than just a subtle nutty flavor and nutritional boost. Research suggests that it may help support regular bowel movements, promote a healthy gut microbiome, improve LDL (“bad”) cholesterol levels and reduce inflammation.

The beauty of flaxseed is that it’s incredibly easy to add to everyday meals. As a dietitian, these are my favorite seven ways to incorporate flaxseeds into my diet to support better digestion. 

1. Blend Them Into Smoothies

We all need an easy way to dip our toes into trying something new, and adding a spoonful or two of flaxseeds to a smoothie is one of the simplest ways to do it. Once blended, you honestly won’t even taste it–great news if flaxseeds have been a hard pass for you in the past or if you’re trying to sneak more nutrients into a picky eater’s diet.

Plus, if you’re a fan of thicker smoothies, flaxseeds can help give your drink a creamier texture. Just let your smoothie sit for a few minutes before drinking to allow the seeds to absorb some of the liquid and thicken things up. 

Flaxseed also provides healthy fats, fiber and plant-based omega-3 fatty acids, making it an easy way to add more nutrition to your favorite smoothie combination.

2. Whisk Them Into Batters

If weekend mornings in your house always involve a stack of flapjacks, try whisking a spoonful or two of ground flaxseed into your batter for an easy boost of fiber and nutrients. Flaxseeds blend seamlessly into batters for pancakes, waffles, muffins and quick breads. 

3. Swap Them In for Eggs

Ever get excited to bake something, only to open your fridge and realize you’re out of eggs–the one ingredient you needed? Flaxseed can come to the rescue as an egg substitute in many recipes, including banana bread.

To make a flax egg, simply mix ground flaxseed with water and let it sit for a few minutes. The flaxseed absorbs the water and creates a gel-like texture that can help bind ingredients together, similar to an egg. To replace one egg, whisk together 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for about 5 minutes before adding it to your recipe. 

A flax egg is also a great plant-based swap if you’re making a vegan-friendly baked good. Just keep in mind that it works best in recipes where eggs provide structure and binding. For recipes where eggs are responsible for creating volume and lift–like meringues, soufflés or sponge cakes–a flax egg won’t create the same results. 

4. Sprinkle Them on Breakfast Bowls

My breakfast usually starts with a base of Greek yogurt, chia pudding or oats, then I pile on toppings like fresh berries, a scoop of nut butter and, of course, a sprinkle of flaxseeds. 

Flaxseed is an easy way to add extra fiber, plant-based omega-3s and a little nutty flavor to your morning meal. It also works well in make-ahead breakfast bowls like overnight oats. 

5. Mix Them Into Savory Recipes

Flaxseeds work in savory meals, too. I like mixing them into burgers, falafel, veggie burgers, meatballs and even fish patties. Ground flaxseed helps bind ingredients together, keeping your recipes from falling apart while also adding fiber to support digestive health. 

6. Use Them as a Crunchy Topping

I love to add crunch and nutrition to whatever I’m eating, whether it’s a salad, grain bowl, soup or taco. The more toppings, the better–and flaxseed is an easy one to keep on hand and sprinkle onto all kinds of meals.

7. Roll Them Into Energy Bites

I love creating healthy sweet treats, and whipping up a batch of energy bites or bars is a weekly staple for me. Flaxseed shines in these types of recipes, helping bind ingredients together while adding fiber, plant-based omega-3s and other nutrients. 

Other Strategies to Support Digestion

While flaxseed is a wonderful way to add fiber and support better digestion, there are plenty of other foods, drinks and habits that can help keep your gut happy, too.  

• Add fermented foods like yogurt and kefir. Yogurt and kefir are both rich in probiotics, beneficial bacteria that research suggests may support a healthy gut microbiome and digestive health.,
• Focus on fiber: Fiber-rich foods like fruits, veggies, whole grains, nuts, seeds, lentils and beans are true all-stars for supporting digestion and preventing constipation. Try simple swaps like adding lentils or beans in place of some meat, choosing whole-wheat bread instead of white bread, or pairing hummus with veggies instead of chips for a snack.
• Drink enough water. Our bodies are made mostly of water, so staying hydrated is essential and helps keep digestion on track.
• Keep meal times consistent. Your gut benefits from routine, and eating meals around the same time each day can help support overall gut health and better digestion.
• Take a walk after meals. Going for a short post-meal walk can help your body move food through your digestive tract thus supporting smoother digestion. Even going for a short 5-10 minute walk can help.

Our Expert Take

If you’re looking to support better digestion, flaxseed is a simple, versatile ingredient to keep in your pantry. With its nutty flavor and impressive fiber content, it’s easy to add to everyday meals, whether you blend it into smoothies, stir it into batters, sprinkle it over breakfast bowls or mix it into savory dishes. But flaxseed is just one piece of the digestion puzzle. Eating a variety of fiber-rich foods, incorporating fermented foods like yogurt and kefir, staying hydrated, keeping consistent meal times and adding movement throughout the day can all help support a healthy digestive system.

Read the original article on EatingWell