Flaxseed and psyllium: Common mistakes that worsen constipation
When dealing with constipation, it's essential to act comprehensively. One frequently recommended method for finding relief is flaxseed or psyllium. These products are rich in fiber, which speeds up bowel transit. However, it’s crucial to remember an extremely important point to avoid worsening the problem.
7:11 PM EDT, July 23, 2024
Have you added flaxseed or psyllium to your diet in hopes that your constipation problems will go away, but the opposite has happened? Check if you are dosing these products correctly and are not making a common mistake.
Constipation: How to use psyllium or flaxseed to help yourself?
Both psyllium and flaxseed contain large amounts of dietary fiber, which helps regulate digestion. However, it is essential to know that consuming fiber does not speed up metabolism, as it is often misunderstood. This frequently repeated myth causes many people to be unable to help themselves. Having a fast metabolism does not mean that someone uses the toilet more frequently or, to put it simply burns calories faster. Consuming fiber-containing products can speed up bowel transit, but this has little to do with metabolism.
The extremely important point is that consuming flaxseed, psyllium, and other fiber-rich products requires adequate water intake. This is very important. It should be noted that fiber swells in the intestines by absorbing water. If we do not provide enough water, the stool will be hard and dense, which can cause constipation, i.e., the opposite effect of the intended one. To prevent this, at least half a gallon of water should be consumed daily. This is an average value; physical activity, heat, and physical work all cause our bodies to need more hydration.
Flaxseed and psyllium for constipation: How to use them?
It is also important not to overdo the amount of flaxseed or psyllium consumed. It does not work this way: the more you consume, the sooner you will need to go to the bathroom. An excess of fiber can, among other things, exacerbate the problem of constipation. A too-sudden increase in its consumption can lead to many side effects, such as bloating and gas, constipation, intestinal obstruction, and reduced absorption of some nutrients.
How to use flaxseed for constipation? It is best to consume ground seeds soaked in warm water (warm, but not hot!). After about 2 hours, the mixture will be ready. It should be consumed daily, in the morning and evening, for 2-4 weeks. The safest amount is 2-3 tablespoons of flaxseed per day.
How to use psyllium for constipation? First, psyllium contains almost three times more dietary fiber, so increasing water intake is necessary. In the case of constipation, psyllium husk should be used in a dose of 0.53 oz per day (0.18 oz three times a day) for at least 4 weeks.
