Flaxseed and psyllium for constipation: Essential tips to avoid setbacks

When dealing with constipation, one must act comprehensively. An often-recommended method for finding relief is the use of flaxseed or psyllium. These products are rich in fibre, which speeds up bowel transit. However, it is crucial to remember one extremely important point to avoid worsening the problem.

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.

Both psyllium and flaxseed contain large amounts of dietary fibre, which helps regulate digestion. However, it is essential to know that consuming fibre does not speed up metabolism, as it is often misunderstood. This frequently repeated myth causes many people to be unable to help themselves. A fast metabolism does not mean someone uses the toilet more regularly or burns calories faster. Consuming fibre-containing products can speed up bowel transit, but this has little to do with metabolism.

The critical point is that consuming flaxseed, psyllium, and other fibre-rich products requires adequate water intake. This is very important. It should be noted that fibre swells in the intestines by absorbing water. If we do not provide it sufficiently, 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 2 litres 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.

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 it will help if you go to the bathroom. An excess of fibre can, among other things, exacerbate the problem of constipation, and 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 can psyllium be used for constipation? First, psyllium contains almost three times more dietary fibre, so increasing water intake is necessary. In the case of constipation, psyllium husk should be used in a dose of 15 grams per day (5 grams three times a day) for at least four weeks.