I recently started adding a couple of tablespoons of ground flax seed to my food each day for added fiber. Thing is you really should buy the seeds whole and grind them fresh (I use a coffee bean grinder) and store all of it, ground and unground, in the freezer to keep them from going rancid. And yes, they help! Have to make sure to drink plenty of water as added fiber can actually block you even more if you don't. You need to grind them to derive any benefit, otherwise they just pass right through you.