What are the silent forces that shape our well-being? and Produces approximately 90% of the serotonin in the body. If you guessed your intuition, you are spot on. Our digestive system plays a big role in everything from absorbing nutrients to keeping us sane. Hello, this is Gut-Brain Axis.So, is your diet helping or hindering your digestive health? ultra processed food It’s easy to quickly lean towards the latter. With that in mind, we focus on versatile seeds that can transform your gut (and your poop, for that matter!). In the spirit of improving bowel movements, here are his 15 health-promoting flaxseed recipes.
featured image Michelle Nash.
What is flaxseed?
Though small in size, the health benefits are enormous. Flaxseed is nature’s little powerhouse. As the name suggests, these oval seeds are obtained from flax plants. Despite its recent rise in popularity in the wellness world, flaxseed is not new news. These tiny seeds are centuries old. A great source of healthy omega-3 fatty acids, fiber and phytochemicals, there are endless ways to enjoy these nutty tasting seeds. Flaxseed oil can be whole, ground, or cold-pressed into flaxseed oil form to add flax to a variety of dishes and recipes for added nutritional value.
Flax crushed versus whole
If you’ve ever shopped for flaxseed, you’ve probably seen whole flax and ground flax. After all, both are nutritious. However, one type receives cake. Ground flax, baby. If you eat flaxseed whole, it’s pretty hard to crack (even if you chew carefully). Therefore, the body cannot receive flaxseed if it passes through the digestive tract unbroken. full nutritional benefits. That said, the process of grinding them in a blender, coffee grinder, or food processor breaks up the seeds, making them easier for your body to digest. After all, crushing flaxseed provides more nutritional benefits. Why not grind flaxseed at home? We have prepared a tutorial for you!
flaxseed storage tips
Storing flaxseed properly necessary To maintain freshness and nutritional value. Light and heat are not their friends. Therefore, it is best to store flaxseed in an airtight container, such as a glass jar, in the refrigerator. If possible, buy whole flaxseeds (it has a longer shelf life) and grind flaxseeds at home. Simply grind flaxseeds as needed, ideally as part of your weekly meal prep. This will prevent seed rot.
Flax Seeds for Gut Health: What You Need to Know
When it comes to gut health, flaxseed does a great job. Flaxseeds are high in fiber (about 6 grams in 2 tablespoons!) and are great for your health. regular bowel movements and It prevents constipation and keeps the digestive system functioning smoothly. Additionally, its rich fiber content acts as a prebiotic and nourishes the bacteria in your gut. In addition, the ingredients contained in flaxseed are lignan, which has antioxidant and anti-inflammatory properties. These compounds also help balance hormones. This small but powerful seed aids in digestion, supports a diverse microbial community and fosters a healthier intestinal environment.
15 gut-friendly flaxseed recipes
Not sure how to incorporate flaxseeds into your daily diet? From oatmeal and smoothies to salads and dietary supplements, a little flaxseed can do wonders for your health. Most of these recipes are gluten-free and vegan as well.
vegan gluten free chocolate chip cookies
Simply replace 1 tablespoon of chia seeds with flax powder. Pair with chilled non-dairy milk and thank yourself later.
oatmeal quinoa power bowl
Add fiber by topping a bowl with a spoonful of flax, along with fruit and nuts. A simple (and effective) upgrade to the weekday breakfast.
Gluten-free and dairy-free pumpkin muffins
Fall is still months away, but these pumpkin muffins everytime hit the spot. Made without eggs and with powdered flax instead, it’s perfect for those with allergies or food preferences. Kids love it too!
Gluten-free and dairy-free brownies
Keeping with the sweet theme, these brownies are a treat. you need them in your life. Yes it is. Fluffy and decadent, but made with healthy ingredients. Need I say more?
cookies & cream smoothie
Perfect for adding a tablespoon or two of flax to your smoothie. Whole seeds can also be added as the blender grinds the seeds for optimal absorption. If you’re not convinced, know this is endorsed by Jennifer Garner.
tropical turmeric smoothie
Family favorite! This smoothie is packed with energizing fruits, antioxidants and probiotics. Summer has never been so refreshing.
Refresh yourself with a smoothie
With the zing of fresh ginger and the natural sweetness of Black Mission figs, this smoothie will be a great addition to your lunch rotation.status. Creamy, earthy, and flavorful.
healthy green smoothie
Simple but effective, you probably already have most of these ingredients at home. Add a tablespoon of flax for extra healthy fat and fiber.
green goddess pasta salad
With ingredients like tahini, nutritional yeast, and honey, this pasta salad explodes with flavor in the best possible way. Sprinkle a teaspoon or two of flax powder on your plate and you’ve added a few more grams of fiber to your meal.
Green fruit salad with ricotta cheese and herbs
In many ways, every salad is an opportunity to add a dash of flaxseed flour on top. This fruit salad is no exception. I add a few teaspoons of flax to my ricotta dip and no one notices.
Chai spice soba granola
Add a tablespoon of flaxseed powder to this healthy and unique granola recipe without altering the consistency or texture. For even more fiber, sprinkle a few more teaspoons over the bowl.
pumpkin overnight oats
A ready-to-eat breakfast perfect for busy mornings. Creamy, perfectly spiced, and slightly sweet, it’s hard to believe it’s packed with fiber and healthy fats. Add 2 more teaspoons of flax to the recipe.
peanut butter yogurt toast
A heavenly combination, peanut butter and banana is a timeless classic. Add a touch of flax on top to enhance the nutritional profile.
Banana cashew baked oatmeal
Speaking of bananas, if you haven’t tried this Banana Cashew Nut Baked Oatmeal yet, here’s a gentle recommendation. Made with nutritious ingredients like flaxseed, coconut oil and cashews, a bowl of baked oats will keep you full all morning.
mediterranean grain bowl
I may be biased, but this of The most delicious and satisfying midday meal. It’s packed with protein and veggies in fiber-rich grains, and topped with a lemon yogurt dressing for even more. Drizzle linseed oil over the top and you’re ready to go.
