Flaxseed Gum: The "Natural Colloidal Gold" Hidden in Flaxseeds, You Should Know These Functions

When it comes to flaxseed, many people think of its omega-3 fatty acids and dietary fiber, but few realize that flaxseed also contains a hidden gem: flaxseed gum. Extracted from the seed coat, this natural polysaccharide has a viscous, colorless, and odorless texture. It's not only commonly used as a thickener and stabilizer in the food industry, but also a "natural health supplement" that offers significant benefits to human health. Today, we'll fully unlock the health benefits of flaxseed gum and explore the surprising benefits this humble gum can offer.

let's understand: What is flaxseed gum? How is it related to flaxseed?

Before discussing its benefits, let's clarify a key point: flaxseed gum is not an "added" ingredient; it's a natural gum inherent in flaxseeds.

The unique structure of the flaxseed seed coat contains a large amount of polysaccharides. When flaxseeds come into contact with water, these polysaccharides dissolve and form a viscous gel – flaxseed gum. Simply put, the "sticky liquid" we see when soaking flaxseeds is actually flaxseed gum. Its main components are polysaccharides like arabinoxylan and galacturonic acid, along with small amounts of protein and minerals. It's a type of "water-soluble dietary fiber," but its viscosity is stronger than regular dietary fiber, which makes its health benefits even more unique.

In the past, flaxseed gum was primarily used as a food additive (for example, adding it to yogurt, bread, and beverages to enhance texture and stability). However, with increasing health awareness, people are gradually discovering its nutritional value—it improves the taste of food while providing a source of dietary fiber, effectively killing two birds with one stone.

Flaxseed Gum's Five Core Functions: Protecting the Intestines and Blood Vessels

The health value of flaxseed gum stems primarily from its highly viscous, water-soluble dietary fiber. This property enables it to perform multiple functions within the body. Scientific research has confirmed its five key functions:

1. Intestinal Health: A "cleanser" and probiotic provider for the intestines

Gut health is the cornerstone of good health, and flaxseed gum is a true all-around performer in this regard:

Promotes bowel movements and relieves constipation: Flaxseed gum expands 10-20 times its volume when exposed to water, adding bulk to stool and softening it. It also stimulates intestinal peristalsis, helping it pass more quickly. For chronic constipation caused by prolonged sitting and a refined diet, consuming a small amount of flaxseed gum daily can significantly improve bowel movements within 2-3 days.

Protecting the intestinal mucosa: Its sticky texture forms a protective film on the intestinal wall, reducing irritation from spicy foods, alcohol, and stomach acid. It is particularly suitable for those with gastritis and enteritis, helping to relieve abdominal pain, diarrhea, and other discomforts.

Nourishing probiotics: Flaxseed gum is an excellent "food" (prebiotic) for probiotics (such as bifidobacteria and lactic acid bacteria) in the intestines. It promotes the growth of probiotics, regulates the balance of intestinal flora, and promotes a more vibrant intestinal tract. Studies have shown that consuming flaxseed gum for two weeks can increase the number of probiotics in the intestine by 2-3 times.

 2. Blood Sugar Regulator: A "Buffer" to Delay Blood Sugar Spikes

For those with high blood sugar or at risk for diabetes, flaxseed gum is a great helper for controlling blood sugar. It stabilizes blood sugar in two key ways:

Delaying Sugar Absorption: The high viscosity of flaxseed gum forms a "gel barrier" in the intestines, slowing the breakdown of carbohydrates in food and preventing glucose from entering the bloodstream, thus preventing a post-meal blood sugar spike. For example, adding flaxseed gum to rice or noodles can reduce blood sugar by 15%-20% two hours after a meal.

Improving Insulin Sensitivity: Long-term flaxseed gum consumption can regulate intestinal flora and reduce the release of inflammatory factors, thereby increasing cellular sensitivity to insulin and helping the body better utilize glucose, potentially playing a positive role in preventing type 2 diabetes. Clinical studies have shown that diabetic patients who supplemented with 10g of flaxseed gum daily for three months experienced significant reductions in fasting blood sugar and glycated hemoglobin. 

3. Helps Lower Blood Lipids: A Blood Vessel Cleaner

High blood lipids are the "invisible killer" of cardiovascular disease, and flaxseed gum can help lower blood lipids through unique mechanisms:

Absorbs "bad cholesterol": Its sticky structure binds to "bad cholesterol" (low-density lipoprotein) and triglycerides in the intestines, preventing these lipids from being absorbed by the body and allowing them to be excreted directly in the feces;

Promotes the synthesis of "good cholesterol": Flaxseed gum also stimulates the liver to synthesize "good cholesterol" (high-density lipoprotein). "Good cholesterol" transports excess lipids in the blood vessels back to the liver for metabolism, reducing lipid deposition in the blood vessels and preventing atherosclerosis.

Experiments have shown that consuming 8-10g of flaxseed gum daily for 8 weeks can reduce blood "bad cholesterol" by 12% and triglycerides by 10%.

4. Increases satiety: A "natural aid" for weight management

Want to lose weight but can't resist hunger? Flaxseed gum may help you solve this problem:​

When it expands with water, it takes up space in the stomach, slowing gastric emptying and keeping food in the stomach longer. This helps maintain a feeling of fullness and reduces the amount of food consumed at meals and snacks. For example, adding a tablespoon of flaxseed gum to milk or porridge at breakfast can help you feel fuller until lunch, preventing mid-morning snacking.​

Flaxseed gum is also extremely low in calories (only 30-40 calories per 100g) and contains virtually no fat or sugar, making it an ideal snack for weight loss. Many dieters report that replacing some high-calorie snacks with flaxseed gum helps them lose an extra pound or two per month. 

5. Moisturizing and Protecting the Stomach: A "Nourisher" from the Inside Out

In addition to regulating metabolism, flaxseed gum has two other hidden benefits:

Skin Moisturizing: The polysaccharides in flaxseed gum have excellent water-locking properties. When taken internally, they replenish moisture and improve dry, rough skin. When used topically (such as in a face mask), they form a moisturizing film on the skin's surface, alleviating dehydration caused by ultraviolet rays and air conditioning, making them particularly suitable for those with dry skin.

Relieve Stomach Upset: For those suffering from excessive stomach acid and heartburn, the viscous texture of flaxseed gum can partially neutralize stomach acid, protecting the gastric mucosa and reducing irritation on the stomach wall. Taking a small amount after a meal can quickly relieve heartburn and acid reflux symptoms.

Practical Guide: How to Take Flaxseed Gum? Who is Suitable for It? What are the Precautions?

Now that you understand its benefits, the most pressing questions are, "How to Take It?" and "Can I Take It?" Here's a super practical guide to help you get started:

1. Suitable People for Flaxseed Gum:

People with intestinal issues such as constipation, diarrhea, and dysbiosis;

People with high blood sugar, those at risk for diabetes, or those who need to control their postprandial blood sugar;

People with high blood lipids and cardiovascular health concerns;

People who are trying to lose weight, need to feel fuller, or are controlling their food intake;

People with dry skin who need hydration;

People with excessive stomach acid, frequent heartburn, and acid reflux;

Office workers and the elderly who consume a refined diet and don't get enough dietary fiber.

2. How to Take Flaxseed Gum for the Best Results? How to Use:

Flaxseed gum is commonly available in two forms: powder and liquid. The powder needs to be mixed with warm water (the water temperature should not exceed 60°C to avoid damaging the ingredients). Stir thoroughly until it becomes thicker. The liquid form can be consumed directly or added to food.

Recommended Uses:

① Breakfast: Add to milk, soy milk, yogurt, porridge, or oatmeal to increase viscosity and satiety.

② Baking: Add to bread, cakes, and steamed buns to create a softer texture and increase dietary fiber.

③ Drink Mixing: Add to fruit or vegetable juices to improve taste and prevent rapid sugar absorption.

④ Daily Snack: Mix one cup with warm water between meals to relieve hunger and avoid snacking. 

Dosage:

① Initial Use: It is recommended to start with 3-5g (approximately 1 teaspoon) daily to allow the intestines to adapt and avoid bloating due to excessive dietary fiber.

② Regular Dosage: After adaptation, the dosage can be increased to 8-10g daily, divided into 1-2 doses.

③ For special needs (such as constipation, sugar control): The dosage can be increased to 12-15g/day under the guidance of a doctor or nutritionist, but excessive intake should be avoided to avoid gastrointestinal discomfort.

Important Reminder:

When taking flaxseed gum, it is important to drink plenty of water! Because it expands when exposed to water, insufficient water may form "lumps" in the intestines, which can worsen constipation. It is recommended to drink 200-300ml of warm water for every 5g of flaxseed gum consumed.

3. Precautions:

Flaxseed gum is a "food" or "dietary supplement" and is not a substitute for medication. People with underlying conditions such as diabetes, hyperlipidemia, and kidney disease should consult a doctor before taking flaxseed gum to avoid affecting the effectiveness of medications.

People with weak gastrointestinal function (such as infants and those with acute gastroenteritis) should only try a small amount for the first time to avoid bloating and diarrhea.

People allergic to flaxseed should not use flaxseed gum. If allergic reactions such as rash, itching, or difficulty breathing occur, stop taking flaxseed gum immediately and seek medical attention.

When choosing flaxseed gum products, read the ingredient list first and choose "pure flaxseed gum" whenever possible. Avoid products with added sugar, flavorings, or coloring, especially those trying to control their blood sugar.

Flaxseed gum has some potential to lower blood pressure, but those with low blood pressure should use it with caution to avoid dizziness caused by low blood pressure.

Health doesn't have to be "complicated." Simple ingredients can also pack a powerful punch.

Flaxseed gum isn't as well-known as other health supplements, but hidden within the familiar flaxseed, it protects health in the simplest way. In fact, many times, good health doesn't rely on expensive supplements, but rather comes from a deep understanding of everyday ingredients—like flaxseed gum, which improves the taste of food while also providing dietary fiber, supporting gut health, and lowering blood sugar and lipids—killing two birds with one stone.

But remember: flaxseed gum is only a supplement to a healthy lifestyle. A regular routine, a balanced diet (rich in vegetables and whole grains), and moderate exercise are the core of good health. I hope this article helps you understand the value of flaxseed gum and that you can find a healthy lifestyle that works for you with simple ingredients, keeping a relaxed mindset and safeguarding your health!