Flaxseed
Linum usitatissimum
Seeds & Grains. Western & European and Modern nutrition.
Also called Flax, Linseed, Flaxseed meal
Pinyin: Yà Má Zǐ
Spanish: Linaza
Sanskrit: अतसी (Atasi)
Raw seed has cyanide compoundsA small seed rich in fiber and plant omega-3 fat, which people grind into meal or press into oil.
Did you know? Flax was grown for both fiber, which becomes linen cloth, and oil. Linen and flaxseed come from the same plant.
What it may help, and how strong the proof is
- Digestion & gut health. Fiber and mucilage can help constipation. Small trials show modest help.Early proof
- Cholesterol. Small trials show flaxseed may lower LDL a little, mostly alongside a healthy diet.Early proof
- Women's health. Flax lignans may ease hot flashes in some small trials. Results are mixed.Traditional proof
Parts of the body
Gut & intestines, Stomach, Heart & vessels, Liver, Hormones & reproduction
Traditional use
Flaxseed has been used in Europe for centuries as a soothing food for constipation and coughs. Ayurveda also uses flax (atasi), but sources disagree on its profile.
How it is classified
How people take it
Mix 1 to 2 tablespoons of ground flaxseed into food each day. Whole seeds mostly pass through the gut, so grinding helps the body use them.
Food, powder and oil.
Where to get it
Grown in cool climates such as Canada, the US and Russia. Sold whole, ground (meal), as oil and in bread. Keep ground flax in the fridge, since it spoils quickly.
Be careful
Safe as food in normal amounts, but raw seed has compounds that release cyanide, so eat cooked seed or small amounts of ground seed. Flax can cause gas and bloating, and whole seeds can block a narrow bowel without enough water. Flax lignans act weakly like estrogen.
Avoid if: bowel obstruction; hormone-sensitive cancer.
Mixing with other things
- Works well together
Chia and flax are both seeds high in plant omega-3 fat and fiber.
- Works well together
Ground flax is a common mix-in for oatmeal and granola.
- Works well together
Hemp, flax and chia are often mixed on cereal or yogurt.
- Use cautionThyroid medicine (levothyroxine (Synthroid))
Fiber can lower how well thyroid medicine is absorbed. Take them at different times of day.
- Worth knowingDiabetes medicine (metformin, insulin, glipizide, Ozempic)
Flax fiber may lower blood sugar a little.
Found in these formulas
Gut reset (Modern)
The honest take
Flaxseed is a useful food for fiber and omega-3 fat. Its heart and hot flash claims are modest and mixed. Flax oil has omega-3 fat but no fiber, so it is not the same as the seed.