How to Add Nutritious Flaxseeds Into Your Diet

Tips and Recipes for Eating Healthy Low-Carb Flax Regularly

Hands holding bowl of flax seed
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Flaxseeds are very nutritious—they contain lots of fiber and healthy fat and are very low in carbohydrates. They are tasty, with a delicate nutty flavor. It is easy to add flax to your diet on a regular basis.

Since flaxseeds are very high in fiber, you should drink lots of fluid while eating flax. Because the seed is encased in a tough outer lining, whole flaxseed will go through you without any of the benefits if you do not chew them or grind them into a meal.

You can grind flaxseeds in a spice or coffee grinder, or you can buy seeds that are already ground. Be sure to purchase the flaxseed meal from a store that has a fairly rapid turnover of stock, or you may end up with rancid seeds. If your flax meal tastes bitter, it is most likely rancid and should not be eaten. 

Health Benefits of Flax

Flaxseeds contain three components that launch flaxseeds into the category of a superfood: omega-3 fatty acids, lignans, and fiber. Omega-3 essential fatty acids are "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans have antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

Flaxseed contains both the soluble and insoluble types of fiber. Both types of fiber can help moderate blood sugar levels by slowing down your body's absorption of sugar.

Other health benefits of fiber can include maintaining a healthy digestive system, by lowering your incidence of constipation and colon issues and keeping your body metabolism regulated.

Mix Flax With Other Foods

The quickest way to get flaxseeds into your diet is to sprinkle them onto foods you commonly eat every day.

Add flaxseeds to these foods:

  • Yogurt with fruit
  • Cottage cheese or ricotta cheese with fruit
  • Smoothies and shakes
  • Mix into pancake or muffin batter, or other baked goods

The same can be done with flax meal. Take the flax meal and mix it into foods, like butter, jams, and cheese mixtures. Here are suggestions for where to mix in flax meal:

  • Peanut butter and cinnamon
  • Any nut butter
  • Cinnamon, sweetener, and butter
  • Chopped nuts
  • Berries
  • Chopped apple and cinnamon
  • Chopped peaches
  • Syrups and sugar-free syrups
  • Jam and  sugar-free jam
  • Unsweetened coconut
  • Butter
  • Shredded cheese
  • Cheese and chilies, chives, or garlic

Make a Sweet or Savory Instant Porridge

You can pour boiling water over flaxseed meal to make a porridge that can be flavored in many ways, both sweet and savory. The amount of water will vary according to taste, but using about twice the amount of water as flaxseed meal is a good start. You can add a pinch of salt, or if you prefer sweetness, add a little sweetener. Let the porridge thicken for a couple of minutes while the seeds absorb the water. If it is too thick and gel-like, add more water.

Flaxseed Recipes

Flaxseed meal can be used for many different types of meals, breakfast foods, breads, snacks, or dessert.

Types of MealsRecipes
Breakfast foods

Apple Flax Muffins

Cinnamon Flax Cranberry Muffins

Satisfying Breakfast Shake

Flax Meal Breakfast Microwave Pudding

Flax Seed Peanut Butter Hot Cereal


Flax Seed Focaccia-Style Bread

Flax Seed Pizza Crust

Garlic Parmesan Flax Seed Crackers

SnacksBerry Protein Fiber Shake
DessertMiracle Brownies



Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-analysis of the effects of flaxseed interventions on blood lipids. American Journal of Clinical Nutrition. 2009;90(2):288-297. doi:10.3945/ajcn.2009.27469.