Health Benefits of Flaxseeds (2024)

Flaxseeds are small edible seeds from the North American flax plant scientifically known as Linum usitatissimum. Not only do these seeds add a nutty flavor to dishes, but they're also bursting with nutrients like heart-healthy fats, fiber, plant protein, and key vitamins and minerals.

Eating flaxseeds comes with a number of beneficial effects on your gut, heart, and blood vessels. Here's more about the potential health benefits of these powerful seeds, and simple ways to incorporate them into meals and snacks.

Heart disease is the leading cause of death in the United States. Flaxseeds can protect heart health in several ways, mostly by affecting these risk factors for heart disease:

Lowing blood pressure: An analysis of 15 studies published in Clinical Nutrition found that flaxseeds reduced blood pressure, particularly when taken for 12 weeks or more.
Improving cholesterol levels: A study found that of 50 adults with high cholesterol, those who ate about three tablespoons of roasted flaxseed powder daily for three months saw significant reductions in total cholesterol and LDL (aka "bad") cholesterol levels compared to a placebo group. They also saw an increase in HDL (aka "good") cholesterol levels.

Better Digestive Health

Four tablespoons of flaxseeds provide 27% of the daily recommended intake of fiber—a key nutrient for digestive health.

The benefits of fiber include:

Making you feel full faster
Helping to manage weight
Preventing constipation

Plus, flaxseeds contain both soluble and insoluble fiber, each of which improves bowel movements in slightly different ways:

Soluble fiber—when consumed with adequate fluid—softens stool so it can pass through the digestive tract more easily
Insoluble fiber adds bulk to stool, which pushes waste through your gut more quickly, easing constipation.

Although no one food or supplement can prevent cancer, some research indicates flaxseeds may reduce the risk or spread of certain cancers.

For instance, flaxseeds' high fiber content can lower the chances of developing colorectal cancer. For every extra 10 grams of fiber consumed, there is a 7% reduced risk of colorectal cancer.

The most studied cancer in relation to flaxseed consumption is breast cancer. A review published in Nutrients noted that eating flaxseeds may:

Protect against the development of breast cancer
Reduce tumor growth in women with breast cancer
Lower the risk of death in women with breast cancer

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Improved Blood Sugar

High blood sugar (glucose) can indicate the presence of disease, like type 2 diabetes. Being overweight can increase your risk of high blood glucose, but flaxseeds may help counteract this.

A study gave 41 people with obesity and pre-diabetes either 13 grams, 26 grams, or 0 grams of flaxseed daily for 12 weeks. It found that those who consumed 13 grams of flaxseeds per day—about two tablespoons—saw the greatest reductions in blood sugar levels and the most significant improvement in insulin sensitivity.

Incorporating flaxseeds into your diet may help with healthy, sustainable weight management thanks to their soluble fiber content. Most of the soluble fiber in flaxseeds is called mucilage (which contains 35%–45% fiber). When combined with water, mucilage forms a gel-like consistency. This slows down how quickly food passes through your stomach so you stay fuller for longer.

A meta-analysis assessed 45 studies and found eating whole flaxseeds was associated with significant reductions in both body weight and waist measurement.

Having a waist measurement of over 35 inches for women or 40 inches for men is associated with a higher risk for heart disease and type 2 diabetes.

The review also found that eating 30 grams—about three tablespoons—of whole flaxseeds daily for more than 12 weeks improved body composition in patients. Body composition tells us what percentage of our bodies are made up of fat, muscle, and other tissues, like bone.

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Protection Against Chronic Disease

In addition to their beneficial fats and fiber, flaxseeds are rich in health-protective antioxidants called polyphenols.

Polyphenols act like bodyguards for our cells, protecting them from damage that could eventually lead to cancer, aging and chronic diseases, including heart disease.

Flaxseeds may be tiny, but they're chock full of nutrients. A quarter cup—about four tablespoons—of whole flaxseeds supplies:

Risks of Flaxseeds

Some people may be allergic to flaxseeds, though it is not common.

Flaxseeds also contain trace amounts of potential toxins like cyanide. However, the consumption of flax is highly unlikely to cause cyanide toxicity because levels are very low and the body can detoxify cyanide in amounts as small as those found in flaxseeds. Additionally, cooking flaxseeds destroys the chemical.

If you're pregnant or breastfeeding, you may want to err on the side of caution and avoid flaxseeds for a while. More research is needed, but flaxseeds do have some hormonal effects and may be unsafe. Some research shows flaxseed oil taken during the second or third trimester could even increase the chance of premature births.

Another side effect of taking flaxseed and flaxseed oil is diarrhea. However, if you're not drinking enough fluids, flaxseed may have the opposite effect: it could cause constipation.

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When shopping for flaxseeds, opt for ground flaxseeds over whole ones since whole seeds can pass through your intestines undigested. This prevents nutrients from being absorbed into the bloodstream.

If whole flaxseeds are your only option, no worries, you can grind them yourself with a coffee grinder just before eating.

Just make sure you store your flaxseeds in a cool, dark place—like the freezer—since the oil in flax breaks down when exposed to light and air.

Simple ways to eat flaxseeds include:

Sprinkled on oatmeal or overnight oats
Mixed into yogurt
Added to pancake batter
Used as a garnish for snacks like smoothies, fresh fruit, and avocado toast
Folded into nut butter along with oats to make energy balls
Baked into cookies, muffins, brownies, and banana bread

You can also use flaxseeds as a vegan replacement for eggs in baking recipes. Just mix one tablespoon of ground flaxseeds with three tablespoons of water for each egg the recipe calls for.

Note: When you're adding fiber to your diet, it's important to drink plenty of fluid and to increase fiber slowly. Upping your dietary fiber too quickly can give you uncomfortable digestive problems like bloating, gas, constipation, diarrhea, and cramps.

Brown vs. Golden Flaxseeds

Despite their difference in color, brown and golden flaxseeds share some things in common. They are both rich in fiber and alpha-linolenic acid, an omega-3 fatty acid. They also can reduce intestinal permeability and endotoxins in the blood.

Other than that, they have separate qualities that shine on their own. In a study of overweight women going through menopause, brown flaxseeds were shown to have higher antioxidant activity and may help with metabolic changes during menopause. In contrast, golden flaxseeds were able to improve the lipid profile.

Flaxseed Oil

Much scientific research focuses on flaxseeds and not necessarily flaxseed oil, leaving some unanswered questions. It's uncertain whether flaxseed oil has the same effect on diabetes or your heart and blood vessels as flaxseeds themselves.

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A Quick Review

While small, flaxseeds pack a nutritious punch thanks to their ability to reduce blood pressure, improve digestion, and prevent certain types of cancer. They're also quite versatile, as they can be incorporated into both sweet, savory, hot, and cold dishes.

Whether you should consume flaxseeds and how often should be based on your own personal preferences and individual health needs. For tailored advice, talk to your healthcare provider or dietitian for personalized guidance.