Flaxseed: how to grind, dose and use it, and when to leave it alone

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Flaxseed is the small, glossy seed of the flax plant, and it is the richest plant source of alpha-linolenic acid there is. This page is for anyone with a bag of seed in the cupboard who wants to know what to actually do with it tonight: whether to grind it, how much, what it tastes like, how long the ground powder keeps, and who should be careful.

What it is credited with

These are traditional and naturopathic uses. They describe reputation, not proof.

• Digestive comfort. Rich in soluble fibre, flax seeds are traditionally recommended to avoid constipation, and naturopathy treats the soaked, ground seed as a gentle everyday bulking food.
• Everyday omega-3 intake. Herbalists and naturopaths suggest ground flaxseed to people eating little or no oily fish, as a plant route to ALA.
• Appetite and satiety. The mucilage swells with water, and naturopathy credits a spoonful before a meal with taking the edge off hunger and off cravings for sweet things.
• The menopausal years. Flaxseed has a long reputation in women’s herbal traditions as a food taken through the menopause, particularly for the sensation of heat.
• Skin, hair and nails. The cold-pressed oil is traditionally used, taken by spoon or smoothed on, to support skin suppleness and the condition of hair and nails.
• General tone. Naturopathy places flaxseed among the steadying daily foods rather than among the quick fixes: small amounts, repeated, over weeks.

How to use it

If you remember one thing, remember this: crush or grind flaxseed before eating it. Whole seed passes straight through.

Freshly ground seed, the everyday method

• Grind a small batch in a coffee grinder, spice mill or pestle and mortar. A few seconds is enough; you want a coarse meal, not flour.
• Take roughly a tablespoon, stirred into a large glass of water, and drink it straight away before it sets.
• Naturopathy suggests taking it before a meal, once or twice across the day.
• Always follow with plenty of water. Fibre without liquid does the opposite of what you want.
• Give it two to three weeks of daily use before judging anything.

Soaked whole seed

• Cover a spoonful of seed with cold water in a cup and leave overnight.
• By morning it is a soft gel. Drink the lot, seeds included, on an empty stomach.
• Texture is the sticking point here: slippery, mild, faintly nutty. Orange juice or apple juice makes it easier.

In cooking

• Stir ground seed into soups and stews off the heat, so the oil is not cooked hard.
• Scatter over mixed salads, porridge and yoghurt.
• Work it into bread dough, muffins, pancakes and home-made pastries.
• A spoonful of ground seed mixed with water and left to thicken is the classic egg substitute in baking.

The oil

• Buy cold-pressed, in a dark bottle, and keep it in the fridge once opened.
• Take it by the spoon, or dress salads and cooked vegetables with it.
• Never fry with it. It is a finishing oil only and degrades fast with heat.
• If it smells like old paint or tastes sharply bitter, throw it out.

Frequently Asked Questions

The one thing to remember: grind the seed fresh, take about a tablespoon with a big glass of water, and keep the leftover powder in the fridge for no more than five days.

Why do I have to grind flaxseed?

The hull is tough enough to survive digestion, so whole seeds go in and come out much as they arrived. Grinding breaks it open and releases the oil and the fibre. A coffee grinder or a pestle and mortar does the job in seconds.

Whole seed, ground seed or oil, which should I choose?

Ground seed gives you both the fibre and the oil, and it is the form most naturopaths point to for everyday use. The oil gives the ALA without the fibre and is traditionally used for skin, hair and nails. Capsules are simply a convenience if the taste or the texture puts you off.

How long does ground flaxseed keep?

Not long. Once ground, keep it in a sealed jar in the refrigerator and use it within five days at most. Whole seed, by contrast, keeps for months in a cool dark cupboard, which is why it is worth buying whole and grinding small batches.

Can I just keep increasing the amount?

No. Very high quantities may trigger bleeding in some people, because of the anticoagulant action of omega-3 fatty acids. Stay with ordinary food amounts and always drink plenty of water with them.

When is flax harvested?

Flax flowers in early summer, each pale blue flower lasting only a morning. The seed capsules ripen and rattle dry from late summer into early autumn, which is when the seed is gathered. Only fully ripe seed should be eaten.

This information is provided for general interest and reflects the traditional use of plants. It is not a substitute for medical advice. If you are on medication, pregnant, or in any doubt, ask a healthcare professional.