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Both Flax Seeds and Chia Seeds are superior sources of dietary fiber providing the greatest level of high quality dietary fiber of any food.
Both of these seeds are nutritional powerhouses, containing essential fatty acids, omega-3's, alpha-linolenic acid, protein, soluble fiber, insoluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more.
There are at least a dozen different compounds that fall under the general heading of dietary fiber, including gums, pectins, lignans, beta-glucans, cellulose, etc. Nutritionists tend to categorize different types of fiber as either soluble or insoluble fiber, depending on whether or not the fibers will dissolve in water (soluble) or not (insoluble). The two have very different functions in the body.
Soluble fiber helps slow down digestion (which keeps you from getting hungry as quickly after a meal) and helps regulate blood sugar and cholesterol levels. A diet high in soluble fiber can help reduce your risk of heart disease, diabetes, and will help you lose weight. Good sources of soluble fiber include flaxseeds, chia seeds, oranges, apples, carrots, oats and oat bran, psyllium husk, nuts and legumes.
Insoluble fiber helps prevent constipation, colon cancer and other digestive diseases. Good sources of insoluble fiber include flaxseeds, chia seeds, wheat bran, corn bran, nuts and seeds, dark leafy vegetables, fruit and vegetable skins (for example, apple and potato skins).
The USDA doesn't make a specific recommendations for how much of your fiber intake should be soluble or insoluble. The average American diet contains 75% to 25% insoluble fiber vs. soluble fiber. When making a food choice decision, don't worry about choosing a specific type of fiber. Many foods such as FitFlax™, oat, oat brans and psyllium husks are rich in both insoluble and soluble fiber. Your best strategy is to eat a wide variety of fiber-rich nutrient dense foods to satisfy your total daily requirements, thereby getting the best of both worlds.
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