Constipation got you down? You’re not alone—and there’s a tiny seed that might just be your gut’s new best friend. Flaxseed is gaining major attention as a natural remedy for constipation. But does it really work? Let’s dig into the science behind why flaxseed helps you poop, how to use it safely, and what to watch out for.
Why Flaxseed Works for Constipation
Flaxseed isn't just trendy—it's a scientifically backed solution to one of the most frustrating digestive problems: constipation. Here's how it works:
- Rich in dietary fiber: Just one tablespoon of ground flaxseed contains about 2 grams of fiber, a crucial nutrient most people aren’t getting enough of. The combination of soluble and insoluble fiber is what gives flaxseed its constipation-fighting power.
- Soluble fiber forms a gel-like substance in the gut, absorbing water and softening stools, making them easier to pass.
- Insoluble fiber adds bulk to the stool, stimulating the intestinal walls and helping keep things moving regularly.
- Natural laxative effect: Flaxseed mucilage (a type of soluble fiber) has been shown in studies to mimic the effects of mild laxatives, increasing stool frequency and improving consistency without harsh side effects.
- Gentle and well-tolerated: Unlike synthetic laxatives, flaxseed supports your body's natural elimination process, reducing the risk of dependency.
Research shows that flaxseed not only helps you poop more often—it can also make your poops more comfortable, less painful, and easier to pass. Whether you're occasionally backed up or dealing with chronic constipation, flaxseed offers a gentle and effective way to get things moving.
Bonus: Ground flaxseed contains nearly 2 grams of fiber per tablespoon—an easy way to boost your daily intake!
How to Use Flaxseed for Constipation Relief
Here’s how to do it right:
- Start small: 1–2 tablespoons of ground flaxseed per day.
- Mix it into: smoothies, yogurt, oatmeal, or baked goods.
- Hydrate: Always drink a full glass of water (at least 150 mL) with each serving.
- Go slow: Increase gradually to avoid gas or bloating.
The NHS recommends 10–15 g of flaxseed with water, two or three times daily. Most people notice results within 12 hours to a few days.
Need help tracking fiber intake? Balloon is an iOS app that helps you log your poop, food, and symptoms - and gives you personalized tips to improve digestion.
What the Research Says
Several studies back flaxseed’s constipation-fighting powers:
- 2018 study (PMC): 10 g of flaxseed in cookies improved constipation in people with type 2 diabetes.
- 2020 study (PubMed): Flaxseed flour worked better than lactulose (a common laxative), increasing bowel movements from 2 to 7 per week.
- 2015 study (ScienceDirect): Flaxseed oil and mucilage showed laxative effects via cholinergic pathways (in animal models).
In short: flaxseed works. And it may even be more effective than psyllium or over-the-counter laxatives for some people.
Is Flaxseed Safe?
Generally, yes—but a few caveats:
- Too much = trouble. Overdoing it without enough water can cause bloating, gas, or even intestinal blockages.
- Check with your doc if you’re under 12, pregnant, breastfeeding, have GI issues, or take medications.
- Avoid raw flaxseed, which may contain toxic compounds. Use ground or meal from reputable brands.
Flaxseed vs. Other Remedies
Compared to other natural options like chia seeds, flaxseed offers a balanced mix of soluble and insoluble fiber. While chia also works, flaxseed may be better tolerated by some users and works particularly well when ground.
Not sure which one works for you? Track your symptoms and poop habits with Balloon, the app designed to help you decode your digestion.
Final Thoughts
Flaxseed is a science-backed, natural solution for constipation. Its fiber content helps add bulk and moisture to stools, making bathroom trips less of a struggle. But like all things gut health, what works best varies by person.
To get started:
- Use ground flaxseed.
- Start with 1–2 tablespoons daily.
- Drink plenty of water.
- Track your gut health with Balloon.
Your gut deserves better. Start small. Stay consistent. And let flaxseed do its thing.