Flax vs. Psyllium Because fiber plays a significant role in disease prevention and maintaining your overall health, it is important to take a daily fiber supplement, but which is the best fiber supplement for you? Although traditionally the answer has been psyllium, more and more people are choosing flax. After conducting extensive research on both types of fiber, Essential Health has also voted in favor of flax. Here’s why: 1. Flax provides a better balance of soluble to insoluble fiber. 2. Flax contains antioxidant-rich lignans, while psyllium does not. 3. Psyllium may cause constipation; flax does not. 1. The Natural Balance Advantage: When you consume the recommended 25-40 grams of daily fiber through a diet rich in fruits, vegetables and some grains, you consume a ratio of approximately 75% insoluble fiber and 25% soluble fiber. This is the natural balance that a healthy diet should provide. Flax provides more or less the same ratio of insoluble to soluble fiber (65-75% insoluble and 25-35% soluble), making it a smart choice for daily supplementation. Psyllium husk, however, provides the opposite balance—roughly 20% insoluble to 80% soluble fiber. While both forms of fiber are important, mimicking the balance of a good diet is no doubt a better way to supplement with fiber. 2. The Lignan Advantage: Another important reason to choose flax over psyllium? Flax contains lignans, while psyllium does not. According to author and nutritionist Janis Jibrin, one of the chief benefits of flax is the fact that it contains natural substances called lignans, and lignans possess powerful antioxidant properties that may significantly reduce the risk of developing disease. Experts estimate that flax contains one hundred times more lignans than any other source. As they enter the digestive tract, lignans are able to bind with toxins and help the body eliminate them before they cause physiological difficulties. A growing body of evidence shows that lignans work with the immune system and intestinal bacteria in complex ways that promote health. 3. The Health Advantage: While evidence of intestinal discomfort from the use of flax is hard to find, complications from the use of psyllium are quite common. Because of its 80% soluble fiber content, psyllium husk absorbs a tremendous amount of water. In fact, it absorbs water so efficiently that it is used as a thickening agent in ice cream and added to newly planted grass to help it retain water. As psyllium absorbs water expands in the digestive tract, it can cause dehydration if you do not significantly increase your water intake. As a result, many people experience one of the very things they are trying to prevent: constipation. Regardless of which you choose, however, the most important thing is consuming the 25 to 40 grams of fiber each day that many experts recommend. Brenda Watson is a New York Times Bestselling author, a Naturopathic Doctor and President of Renew Life Formulas. She has been helping people achieve optimal digestive health for over twenty five years. High Fiber Diet Foods