Key Findings:
Extracted fiber from flaxseed (2.5 g) was shown to increase perceived satiety and reduce energy intake at a subsequent ad libitum (all you can eat) meals. Flaxseed fiber consumed as a beverage or in a capsule were equally effective. Flaxseed contains soluble fibers which are viscous and stimulate the sensation of satiety. The authors speculate that flaxseed fibers may have delayed gastric emptying slowing sucrose absorption, and resulting in a more sustained elevation of insulin levels. In addition it was noted that an advantage of flaxseed fibers over other dietary fibers is that a small dose of 2.5 g is sufficient to impact appetite.
ABSTRACT:
We conducted two single-blinded randomized crossover acute studies with 24 and 20 subjects, respectively, to compare (I) CONTROL vs. Flax drink; and (II) Flax drink vs. Flax tablets. The subjects were exposed to one of the treatments after an overnight fast, and rated appetite sensation for 120 min using visual analog scales (VAS). Hereafter they consumed an ad libitum early lunch to assess energy intake. The treatments were iso-caloric and iso-volumeric: CONTROL: 300 mL drink; Flax drink: CONTROL drink with addition flax fiber extract (2.5 g of soluble fibers); and Flax tablet: CONTROL drink with flax fiber tablets (2.5 g of soluble fibers). Flax drink increased sensation of satiety and fullness compared to CONTROL and a significant decrease in subsequent energy intake was observed after the Flax drink compared to CONTROL (2937 vs. 3214 kJ). Appetite ratings were similar for Flax tablets and Flax drink as they did not differ by more than 1-4%. Subsequent energy intake was similar after the two treatments (3370 vs. 3379 kJ). A small dose of flaxseed fiber significantly suppresses appetite and energy intake. Furthermore, flaxseed fibers administered as drinks or tablets produce similar responses.
Link to Full Text