Flax seeds, sometimes called linseeds, are small, brown, nutritious seeds that have become a popular addition to diets in recent years. Flax seeds contain fiber, protein, and healthy fats like omega-3 fatty acids. They also contain lignans, which are antioxidants that may benefit heart health.
Many people add flax seeds to smoothies, yogurt, oatmeal, salads, baked goods, and more. But a common question is whether you can eat flax seeds raw and whole, without grinding them first.
This article provides a detailed overview of flax seeds, their nutrients, and their health benefits. It also answers the question of whether you can eat raw flax seeds, provides tips for eating them, and compares whole versus ground flax seeds.
Quick answers
Here are quick answers to common questions about eating raw flax seeds:
- Yes, you can eat raw flax seeds. But it’s best to grind them first to reap their full nutrient benefits.
- Whole flax seeds may pass through your digestive system undigested, preventing you from getting all their nutrients.
- Grinding flax seeds breaks down the hard outer shell so your body can absorb the healthy fats and other nutrients inside.
- You can grind flax seeds in a coffee grinder, food processor, or blender. Store ground flax seeds in the fridge or freezer.
- Ground flax seeds have a mild, nutty flavor. They can be sprinkled on cereal, yogurt, salads, and more.
What are flax seeds?
Flax seeds come from the flax plant, which has been cultivated for thousands of years. Historically, flax was grown for its fibers, which can be used to make linen fabric. Today, flax is valued more for its seeds.
Flax seeds vary in color from deep amber to reddish brown. They have a small, teardrop shape and a hard, smooth exterior. Inside the shell is the white, oily kernel, which is rich in healthy fats, fiber, protein, minerals, and vitamins.
A 1-tablespoon (10-gram) serving of whole flax seeds contains around:
- Calories: 55
- Protein: 2 grams
- Carbs: 3 grams
- Fiber: 3 grams
- Fat: 4 grams
Flax seeds offer a good amount of vitamin B1, copper, and manganese. They’re also a great plant-based source of omega-3 fatty acids in the form of alpha-linolenic acid (ALA).
Flaxseed nutrients
Here is more detail on some of the key nutrients found in flax seeds and their health benefits:
Healthy fats
Over half the fat in flax seeds comes from omega-3 ALA. Getting enough omega-3s is important for heart health and brain function.
Flax seeds also contain some monounsaturated fat, similar to olive oil, and small amounts of polyunsaturated omega-6 fatty acids.
Fiber
Flax seeds are rich in two types of dietary fiber: soluble (20–40%) and insoluble (60–80%). Soluble fiber helps lower cholesterol and regulate blood sugar. Insoluble fiber promotes digestive health.
Protein
Flax seeds are one of the richest plant-based sources of protein. Their amino acid profile is comparable to soybeans.
Lignans
Flax seeds contain antioxidants called lignans. These nutrients have been linked to positive effects on heart health, hormone balance, and breast cancer risk in women.
Other nutrients
Flax seeds also provide thiamine, magnesium, phosphorus, manganese, selenium, vitamin B6, iron, potassium, copper, and zinc.
Health benefits of flax seeds
A growing body of research shows that eating flax seeds may provide the following benefits:
Heart health
The omega-3s, fiber, and lignans in flax seeds can all help reduce cholesterol levels and blood pressure. This may lower the risk of heart disease.
Digestive health
The insoluble fiber in flax seeds promotes regularity and helps prevent constipation. The soluble fiber acts as a prebiotic to support the growth of good gut bacteria.
Cancer prevention
The lignans in flax seeds may block the growth and spread of certain types of cancer cells, such as those of the breast and prostate.
Diabetes management
Eating flax seeds can help manage blood sugar by improving insulin sensitivity. The soluble fiber may also slow down digestion and reduce blood sugar spikes.
Nutrient absorption
Omega-3 fatty acids help your body absorb fat-soluble vitamins like vitamin A, D, E and K from foods.
Can you eat raw flax seeds?
Flax seeds can be eaten either whole or ground. However, whole flax seeds may pass through your intestines undigested. So it’s best to grind them to get the most benefit.
When whole flax seeds enter your stomach, the outer shell has to be broken down by stomach acid and digestive enzymes. If not chewed or ground up first, the seeds may travel undigested through over 6 feet (2 meters) of intestines.
This means you won’t get the full nutrient value of the flax seeds. Grinding them pre-digests the seeds to some degree and breaks down the outer layer so your body can access the nutrients inside.
So while eating whole, raw flax seeds is certainly possible, grinding them first allows your body to absorb significantly more of the healthy fats and other nutrients they provide.
Tips for eating raw flax seeds
Here are some tips for eating raw flax seeds to get the most benefits:
- Grind an amount of seeds you plan to consume within a few days. They’ll keep for 5–6 months in the freezer.
- Add 1–2 tablespoons (7–14 grams) of freshly ground flax seeds to smoothies, yogurt, oatmeal, cottage cheese, salads, baked goods, etc.
- Use a coffee grinder only for flax seeds, not coffee, to avoid imparting a bitter taste.
- Mix with water and consume immediately if you don’t want the gumminess from soaking in liquid.
- Add ground seeds just before serving to retain the nutritional value in baked goods.
Whole vs ground flax seeds
Here’s a comparison of whole and ground flax seeds:
| Whole flax seeds | Ground flax seeds |
|---|---|
| – Hard, crunchy texture | – Soft, grainy texture |
| – Nutty, earthy flavor | – Mild, nutty flavor |
| – May pass through undigested | – More digestible and bioavailable |
| – Need chewing or grinding | – Easy to sprinkle on foods |
| – Longer shelf life | – Shorter shelf life, keep refrigerated |
As you can see, grinding flax seeds makes them more digestible and their nutrients more absorbable. However, whole flax seeds have a longer shelf life.
How to grind flax seeds
You can easily grind flax seeds at home with a coffee grinder, mini food processor, or blender. Here’s how:
Coffee grinder
Add 1/4 cup (25 grams) of flax seeds to a coffee grinder and pulse a few times until they reach your desired texture. Be careful not to overgrind them into a powder.
Food processor
Add 1/4–1/2 cup (25–50 grams) seeds to a mini food processor. Pulse 5–10 times until broken down.
Blender
Put 2 tablespoons (14 grams) of flax seeds in a small, dry blender like a magic bullet. Blend on high for 30 seconds to 1 minute.
Make sure to grind only a small amount at a time, no more than what you plan to consume in a day or two. Otherwise it will go bad quickly.
Store your freshly ground flax seeds in an airtight container in the fridge or freezer. They’ll keep for 4–6 months frozen and up to 1 month refrigerated.
Tips for eating flax seeds
Here are some simple ways to add more flax seeds to your diet:
Smoothies
Stir 1–2 tablespoons (7–14 grams) of freshly ground flax seeds into your favorite smoothie.
Yogurt
Mix ground flax seeds into yogurt, cottage cheese, or oatmeal for added crunch.
Baked goods
Add ground flax seeds to cookies, muffins, breads, and scones for extra fiber and nutrients.
Pancakes and waffles
Mix 2 tablespoons (14 grams) ground flax seeds into your pancake or waffle batter.
Granola and cereal
Stir some ground flax seeds into your homemade or store-bought granola. You can also sprinkle them onto cereal.
Salads and dressings
Sprinkle ground flax seeds onto any salad for extra crunch. Add 1 tablespoon (7 grams) to homemade salad dressings.
Soups
Whisk some ground flax seeds into soups for thickness and extra nutrition.
Vegetable dishes
Add ground flax seeds to cooked veggies, casseroles, stir fries, etc. They add great texture and nutrients.
Potential side effects
For most people, flax seeds are safe and well tolerated. However, there are some potential drawbacks to consider:
Digestive problems
Eating too many at once, especially whole seeds, may cause stomach pain, bloating, gas, constipation, diarrhea, and nausea. Start with small amounts.
Allergies
Flax seeds can trigger allergic reactions or stomach upset in people with flaxseed allergy. This is less common if flax is cooked.
Medication interactions
Due to their laxative effects, flax seeds may reduce the absorption of oral medications. Consult your doctor if taking medications.
Hormone sensitivity
The phytoestrogens in flax seeds may have anti-estrogenic effects. Individuals with hormone-sensitive conditions should exercise caution with high amounts.
Cyanide content
Flax seeds naturally contain cyanogenic glycosides, compounds that can release trace amounts of cyanide. Normal serving sizes are not a concern.
The bottom line
Flax seeds are highly nutritious. They provide fiber, protein, lignans, and plant-based omega-3 fatty acids called ALA.
Research shows flax seeds may benefit heart and gut health, hormone balance, diabetes, and cancer prevention.
You can eat flax seeds raw, but grinding them first allows your body to fully absorb their nutrients. Add ground flax seeds to smoothies, yogurt, oatmeal, baked goods, salads, and more.
Start with small amounts to avoid any digestive side effects. Drink plenty of water when increasing your fiber intake from flax seeds.
With a pleasant, nutty flavor and a long list of potential health benefits, flax seeds are a simple, versatile addition to a healthy diet.
