this superfood to add to yogurt is ideal for improving digestion, according to a nutritionist

Particularly rich in essential nutrientslike vitamins, minerals, antioxidants and essential fatty acids, superfoods can be real allies for improve digestion problems. This is the case, for example, with certain nuts, green leafy vegetables, spices and berries. Certain seeds, rich in protein, fiber and omega-3, can also be considered superfoods, notably chia seeds and hemp seeds.

Interviewed by the magazine US Glamor, dietician-nutritionist Jennifer Scheinman highlights the health benefits of flax seeds. Rich in fiber, antioxidants, vitamins, minerals and omega-3, they are particularly interesting for improve transit at menopause. We explain why.

Flax seeds, an ideal food to improve intestinal transit and boost weight loss

“Due to their fiber content, flax seeds can reduce cholesterol and triglyceride levels in the blood by decreasing lipid reabsorption and increasing fat excretion in the stool when consumed regularly” explains April Panitz, a dietician-nutritionist also interviewed by the media. Flax seeds have the particularity of containing several types of fiber, soluble and insoluble fiber : “These gel-forming soluble fibers may increase feelings of fullness and help with weight management” emphasizes April Panitz. Insoluble fibers, for their part, have a direct impact on intestinal transit and help avoid constipation.

Foods rich in fiber are also very interesting for the proper functioning of the microbiome intestinal by providing good food for intestinal bacteria beneficial to the body: “In addition to its high amounts of omega-3 fatty acids, it has been shown to alter the microbial composition of the gut to favor more species of health-promoting bacteria that help maintain and heal the lining intestinal, which in turn increases insulin sensitivity, slows the progression of diseases like cancer, and decreases inflammation” explains the expert.

How to consume flax seeds to improve digestion and avoid bloating?

To make the most of the nutritional virtues of flax seeds, it is recommended to consume them “one to two tablespoons per day” according to Jennifer Scheinman. Flax seeds can sometimes be difficult for the body to assimilate, which is why it is often recommended to grind them using a grain or spice grinder or simply a blender. “It can be difficult for our digestive tract to break down the outer wall of intact seeds, so they pass through the digestive tract without us being able to reap the full benefits.” confirms the expert. Finally, it is recommended toslightly increase your water intake to facilitate the work of the fibers present in flax seeds. So remember to hydrate well when you consume it!

With their slightly nutty taste, flax seeds can be eaten for breakfast, in yogurt for example. They can also enhance a green salad, a smoothie or a soup. Also note that flax seeds can be used in the preparation of certain dishes: muffins, breads, cakes, etc. To do this, simply replace part of the flour with a portion of ground flax seeds.

Head of beauty/fitness/nutrition sections

After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…