The Best Way to Get More Flaxseeds in Your Diet

Many people don't know this, but flaxseeds are among the most nutritious foods you can keep in your pantry. If you need convincing on why you should eat flaxseeds, keep reading to find out more about these high-fiber, high-protein seeds that can be added to breakfast, lunch, and dinner. Incorporating these seeds into your diet can be as easy as blending them into your morning smoothie, adding them to baked goods, or even sneaking them into meatballs and hamburger patties.

Flaxseeds have become a favorite ingredient among nutrition experts for their ability to support overall health. But if you've ever spotted a bag of them and wondered what exactly you're meant to do with them, you're certainly not alone. Are you meant to eat them whole or ground? Exactly how many flaxseeds should you be eating? What do they taste like? Luckily, we have all the answers below.

Keep reading to learn more about why you should eat flaxseeds and ideas for how to incorporate them into your diet. If you're looking for other tiny ingredients that happen to be nutritional powerhouses, read up on the best high-protein seeds to eat and what experts say about chia seeds vs. flaxseeds.

Flaxseeds are the edible seeds of the flax plant, a blue-flowered perennial plant that is thought to be one of the oldest cultivated crops. Historically grown for its fibrous stalks (early American colonists used them to make clothing and textiles), today in North America, the plant is grown primarily for its seeds.

Small, shiny and typically brown or golden in color, flaxseeds are true nutritional powerhouses. They’re rich in fiber, which means they can help you feel fuller for longer, support healthy blood sugar and cholesterol levels and relieve constipation. They also deliver a good dose of plant-based protein, along with antioxidants and essential minerals like iron, potassium and magnesium.

One of flaxseeds' standout nutrients is alpha-linolenic acid (ALA) — an essential omega-3 fatty acid known for its heart-health benefits. ALA has been linked to reduced inflammation, lower cholesterol and a decreased risk of cardiovascular disease. In fact, flaxseeds are the richest plant-based source of ALA: One tablespoon of whole flaxseeds contains about 2.4 grams, while the same amount of flaxseed oil has 7.3 grams. For comparison, almonds contain only 0.4 grams of ALA per tablespoon and a tablespoon of olive oil, just 0.1 grams.

What’s more, flaxseeds are also the highest food source of lignans, a plant compound that has been associated with the prevention of chronic illnesses, including some types of cancer and cardiovascular disease.

While there’s no official dietary recommendation for flaxseeds, many nutrition experts recommend incorporating 1 to 2 tablespoons per day to start tapping into their impressive health benefits.

Flaxseeds nutrition (1 tablespoon, dry, ground) per the USDA:

• 37 calories
• 3g total fat
• 2g total carbohydrates
• 2g dietary fiber
• 1g protein

Flaxseeds are available in two main forms: whole seeds and ground (often sold as flaxseed meal). While both offer nutritional value, most experts recommend opting for ground. That's because the crushed form is much easier for your body to digest, with more bioavailable nutrients. Whole seeds can actually pass through your system undigested, meaning your body can't access the omega-3 containing oil and you may miss out on much of the seeds' nutritional goodness.

GET THE RECIPE

Here are some easy (delicious!) ways to add these tiny seeds to your daily diet:

• Blend whole or ground flaxseeds into smoothies
• Sprinkle flaxseed meal on top of your favorite yogurt, cereal or smoothie bowls
• Stir some into hot oatmeal, overnight oats, energy bites or granola
• Make a vegan flax "egg" by whisking together 1 tablespoon ground flaxseeds with 2 tablespoons water
• Bake into muffins, cookies or breads
• Mix into meatballs, burger patties, taco filling or meatloaf
• Drizzle flaxseed oil on top of salads or use it in homemade vinaigrettes

Absolutely. If you only have whole flaxseeds on hand, fear not — you can easily grind them at home using a coffee grinder, high-powered blender or food processor. In fact, since whole flaxseeds are generally less expensive than pre-ground flaxseeds, sometimes your best bet is to buy them whole and grind what you need, when you need it.

A general rule of thumb is that ground flaxseeds will approximately double in volume compared to whole flaxseeds. So if a recipe calls for ¼ cup of ground flaxseed, you should grind about ⅛ cup (2 tablespoons) worth of whole flaxseeds.

Because of their high omega-3 content, flaxseeds are more prone to spoilage compared to other pantry staples. You can keep unopened bags of flaxseeds in a cool, dark and dry place, such as your pantry. Once opened though, store flaxseeds in the fridge or freezer in an airtight, opaque container for maximum freshness.

Because they have been processed, ground flaxseeds generally have a shorter shelf life than whole flaxseeds. Ground flaxseeds are best stashed in the freezer, again, in an airtight, opaque container, to keep them fresh until you’re ready to use them.

Flaxseed oil should also be stored in the fridge and used within a few weeks of opening.

Just like with anything, moderation is key. Due to their high fiber content, eating too many flaxseeds — especially too quickly — can lead to digestive issues. As with all high-fiber foods, make sure to drink plenty of water to help the fiber properly digest and try to increase your fiber consumption gradually so your digestive system isn’t overwhelmed.

In addition, flaxseeds may interact with blood thinners, blood pressure and diabetes medications, as well as some oral contraceptives. Moreover, certain compounds in flaxseeds can also mimic estrogen, which means that people on hormone therapy, those with hormone-sensitive cancers or pregnant or nursing women should avoid eating too many flaxseeds. If you fall into any of those categories, consult your doctor before making flaxseeds a regular part of your diet.