Learn all about Flaxseed
What is Flaxseed?
Nourish your heart & digestion with omega-rich flaxseed. These tiny seeds contain beneficial lignans & fibre. Feel the difference!
Benefits of Flaxseed
"Flaxseed uniquely combines soluble fibre, plant omega-3s, and lignans, supporting heart health in multiple ways. The evidence for modest cholesterol lowering is quite good. While whole seeds look nice, they often pass through undigested – grinding is key to getting the benefits."
- Dr. Penny Kris-Etherton, Professor of Nutrition at Pennsylvania State University (source)
How to use Flaxseed
Dosage
1-2 tablespoons (10-20g) of ground flaxseed daily. For flaxseed oil (omega-3s only), 1-3 tablespoons daily.
Timing
Can be eaten anytime, ideally spread throughout the day with meals. Take with plenty of water.
Notes
Ground flaxseed is absorbed better than whole seeds. Store ground flaxseed in the fridge to prevent the oils going bad ('rancid'). Increase intake slowly to let your digestion adjust.
Who should take Flaxseed?
- People seeking plant-based omega-3 fatty acids (especially vegetarians/vegans)
- Individuals with mild to moderate cholesterol concerns
- People needing help with constipation or wanting digestive support
- Women experiencing menopausal symptoms (due to the lignan content)
How does Flaxseed work?
Flaxseed works in several ways: its soluble fibre forms a gel in the gut that traps cholesterol and prevents its absorption, while also slowing down sugar absorption. The alpha-linolenic acid (ALA) omega-3s influence inflammation and are converted (though not very efficiently) into the EPA and DHA found in fish oil. Lignans, which are plant oestrogens ('phytoestrogens'), are changed by gut bacteria into compounds that can interact with the body's oestrogen receptors and also act as antioxidants.
Frequently asked questions
Natural sources of Flaxseed
Flaxseed is available as whole seeds, ground meal (best absorbed), or oil. Flaxseed oil provides omega-3s but lacks the fibre and most lignans. No other single food has the exact same mix, though chia seeds share some properties. Ground flaxseed needs proper storage (refrigerated, airtight container) to stop the oils from spoiling ('oxidation').
Potential side effects & risks
Warnings
Always eat with plenty of water to prevent blockage in the gut. Raw flaxseeds contain tiny amounts of compounds ('cyanogenic glycosides') that are destroyed by cooking/baking. Not usually recommended during pregnancy due to potential hormone effects.
Side effects
Often causes temporary bloating, gas, or digestive upset when first introduced. Eating too much might cause diarrhoea or poor nutrient absorption.
Interactions
May interact with blood-thinning medicines, diabetes drugs, and hormone therapies. Its fibre can reduce absorption of other medicines if taken at the exact same time.