Total fiber accounts for about 28% of the weight of full-fat flax seeds. The American Dietetic Association has cited the “significant impact” that fiber can have on the prevention of obesity, cardiovascular disease and

Flax contains both water soluble and insoluble forms of fiber. The primary action of fiber in the body is in the gastrointestinal tract, but not all fiber sources have the same physiological effects. Generally, concentrates of water-soluble fibers delay transit through the stomach and small intestine. Soluble fibers are rapidly broken down (fermented) by bacteria in the large intestine and do not promote laxation. Fibers that are predominantly water insoluble promote laxation and are either slowly or not fermented.

Insoluble dietary fiber plays an important role in the relief of constipation, a common problem among many individuals who consume low fiber diets, are inactive, or are using certain medications for other conditions that may promote constipation as a side effect. Diets high in insoluble fiber result in good colon health, which may have protective effects against colon cancer.

Daily recommended intakes target amounts of 25 grams for women and 38 grams for men. However, intake continues to be at less-than-recommended in the US population, with usual intakes averaging only 14 to 15 g/day. Most popular North American foods are not high in dietary fiber – servings of commonly consumed grains, fruits, and vegetables contain only 1 to 3 g dietary fiber.