Posted on Feb 27, 2012, 6 a.m.
Consumption of flax fiber suppresses appetite and helps support weight loss goals.
The flax plant (Linum usitatissimum) is most noted for its oil, which is a rich source of essential fatty acids including linoleic acid and alpha linoleic acid (ALA), as well as for its seeds, which have been used for centuries to regulate digestive health. Sabine Ibrugger, from the University of Copenhagen (Denmark), and colleagues completed two studies, the first of which compared the efficacy of a flax drink (2.5 g of soluble fiber), compared to control beverage, and appetite and subsequent food intake. The second study compared the flax drink with flax tablets (both delivering 2.5 g of soluble fiber). The team found that flax beverage improved satiety and fullness by about 30% and reduced food intake by about 8%. The flax tablets resulted in appetite change similar to that of the beverage. Reporting that ": A small dose of flaxseed fiber significantly suppresses appetite and energy intake,” the study authors submit that flax in tablet form may be a convenient and portable alternative to the beverage form.
Sabine Ibrugger, Mette Kristensen, Mette Skau Mikkelsen, Arne Astrup. “Flaxseed dietary fiber supplements for suppression of appetite and food intake.” Appetite, Volume 58, Issue 2, April 2012, Pages 490-495.