What Happens to Your Body When You Eat Flaxseeds

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On May 17, 2025

Flaxseeds are small but mighty when it comes to their nutritional value and health benefits.
Dietitians weigh in on the benefits, including supporting heart health and blood sugar levels.
Flaxseeds are versatile and can be enjoyed in many ways, from smoothies to baked goods.

You know the saying: Good things come in small packages. Such is the case with flaxseeds. Flaxseeds may be small, but they are mighty with their nutritional and health benefits. We talked to three dietitians who shared their thoughts on flaxseeds, why they are good for you and how you can enjoy them.

Health Benefits

Here are a few health benefits you may experience if you eat flaxseeds regularly.

May Improve Gut Health and Help with Bowel Movements

Flaxseeds are a good source of dietary fiber—there are 4 grams (14% Daily Value) in just 2 tablespoons of ground flaxseeds. That’s about the same amount of fiber as a full cup of cooked cabbage, says Cindy Chou, RDN.

Flaxseeds include both insoluble and soluble fiber, but the latter makes up 75% of the total fiber found in flaxseeds. Insoluble fiber adds bulk to your stool, and soluble fiber attracts water into the bowel, making stools easier to pass, says Amanda Sauceda, M.S., RD. The soluble fiber content is also a source of fuel for bacteria in the gut, contributing to a diversified gut flora and improving gut health.

May Promote Heart Health

If you don’t eat fish or seafood at least twice a week and are looking to up the amount of omega-3s in your diet, you may consider adding a plant-based alternative like flaxseed, says Sauceda. Research shows that, like seafood and fatty fish, flaxseeds may help to lower the risk of heart disease, thanks to alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid found in them., The recommended amount of ALA is 1.1 grams per day for women and 1.6 grams per day for men. One tablespoon of flaxseeds provides 2.3 grams of ALA, exceeding your daily recommended intake.

Chou and Sauceda explain that flaxseeds may also lower total and “bad” (LDL) cholesterol levels in people with high cholesterol. This lowering effect could be linked to lignans, a bioactive compound found in flaxseeds. Lignans, when utilized by the gut bacteria and then absorbed into the bloodstream, are believed to have antioxidant properties that combat oxidative stress. This stops plaque from building up in blood vessels, lowers cholesterol levels and delays or prevents the development of atherosclerosis.

May Help Lower Blood Pressure

A review of 33 research studies involving more than 2,000 people showed significant reductions in both systolic and diastolic blood pressure when flaxseed was supplemented in the diet. Chou suggests that the effect of lowering blood pressure could be due to the combination of the lignans, ALA omega-3 fats and fiber in flaxseeds. Chou explains that lignans are a form of fiber and have antioxidative properties, and ALA omega-3 fats may help blood vessels dilate, consequently lowering blood pressure.

May Help Manage Blood Sugar Levels

Flaxseeds have a high fiber content, which slows down digestion and the absorption of carbohydrates, preventing sudden spikes in blood sugar levels. Flaxseeds and other fiber-containing foods like whole grains, vegetables, fruits, nuts and seeds can help stabilize blood sugar levels and improve fasting blood glucose and hemoglobin A1C levels.,

The fiber in flaxseeds is also broken down by gut bacteria, producing short-chain fatty acids, which benefit colon cells by maintaining the gut barrier, reducing inflammation and improving insulin sensitivity.

May Lower the Risk of Certain Cancers

The positive influence of flaxseeds on health goes beyond the heart and blood sugar levels—they may reduce the risk for certain types of cancer, such as breast and prostate. According to Sauceda, the antioxidant properties in lignans may have anticancer effects by promoting natural cell death and inhibiting further growth and spread of cancer cells.

Flaxseeds Nutrition

Serving size: 7 grams (1 tablespoon, ground)

Calories: 37
Carbohydrates: 2 grams
Dietary fiber: 2 grams (7% DV)
Total sugar: 0 grams
Added sugar: 0 grams
Protein: 1 grams
Total fat: 3 grams
Saturated fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 2.1 milligrams
Omega-3 fats: 1.6 grams
Thiamin: 0.115 milligrams (10 % DV)
Copper: 0.085 milligrams (9% DV)

Every tablespoon of flaxseed is a source of fiber and an excellent source of alpha-linolenic acid (ALA), a plant-based form of omega-3 fats. It’s a good source of thiamin, which is involved in the growth and function of the cells in our body. It also provides copper, a trace mineral important for brain development and supporting the nervous and immune systems.

Tips for Enjoying Flaxseeds

In Salads

Sauceda enjoys toasting the whole seeds and tossing them onto salads for a chewy and nutty crunch.

In Smoothies

Sprinkle ground flaxseeds into your favorite smoothie for additional flavor and nutrients. Our Strawberry-Banana Green Smoothie is delicious and won’t disappoint!

In Baked Goods

Enjoy baking? Whole flaxseeds add visual appeal to baked goods, like our Seeded Whole-Grain Quick Bread and Blueberry-Oat Scones with Flaxseeds, while increasing your fiber intake. Looking for the perfect high-fiber and seedy snack to fight your midafternoon hunger? Try our Almond-Honey Power Bar—full of flavor, nutrients and flaxseeds!

Chou says ground flaxseed is also a perfect egg replacer in baked goods—just mix 1 tablespoon of ground flaxseed with 3 tablespoons of water to substitute for one egg in your baked goods recipe.

In Grains

Chou also loves adding ground flaxseed to her steel-cut oats, congee (rice porridge) and fried rice for added flavor and nutrients.

In Condiments

Chou also mixes ground flaxseed with furikake, a dry Japanese condiment blend of dried fish, dried seaweed flakes and sesame seeds. While furikake is already flavorful on its own, Chou finds ground flaxseed adds a layer of flavor, making this the perfect topping for eggs and rice.

Frequently Asked Questions

Is it OK to eat flaxseeds every day?
Yes, it is OK to eat flaxseeds every day. While there is no specific recommended amount, research suggests that 10 to 30 grams, or about 1 to 3 tablespoons per day of ground flaxseeds, is well tolerated. To reap the health benefits of flaxseeds, our experts recommend consuming ground flaxseed, which is easier to digest, absorb and use by the body.,
If you have never tried flaxseeds or are eating foods with higher fiber, Chou suggests starting with 1 teaspoon daily and slowly working up to 1 tablespoon. “Make sure to stay well hydrated, as increasing fiber too quickly without enough fluids can lead to gas, bloating and constipation.”
While flaxseed consumption doesn’t interfere with breastfeeding, Chou advises checking with your health care provider about any potential interactions with medications.

What do flaxseeds do to your gut?
Flaxseeds have soluble and insoluble fiber, with soluble fiber being the prebiotic, acting as the food to fuel the gut bacteria. Insoluble fiber adds bulk to the stool to keep digested food moving along the digestive tract, minimizing or relieving constipation.

What is the downside of eating flaxseeds every day?
Because flaxseeds are rich in fiber, drink plenty of fluids to avoid bloating and constipation.
Another aspect to note about flaxseeds is that the seed may contain heavy metals, specifically cadmium, says Thomas Arend, RD, LD. Cadmium is a heavy metal naturally present in the soil, and is absorbed by plants and accumulated in the seeds.While flaxseeds may have trace amounts of cadmium, the good news is that the Food and Drug Administration monitors and regulates foods that contain cadmium by having policies in place to lower the levels in foods through agricultural or manufacturing methods.

If you’re concerned about cadmium levels in flaxseeds, Arend suggests reaching out to the brand before making the purchase. Also, if you plan to be pregnant, are pregnant or breastfeeding, he recommends consulting with your health care provider before incorporating flax into your diet.

Are flaxseeds the same as chia seeds?
Flaxseeds and chia seeds come from different plants, but they have similar nutrient profiles and cooking applications. For example, both types of seeds have plant-based omega-3 fats and can be used as an egg substitute. One notable difference is that chia seeds form a gel more easily when mixed with fluids, making them a popular ingredient for yogurts, overnight oats and puddings.

How long can I store flaxseeds?
Whole flaxseeds can stay fresh up to two years from the date of purchase when stored in the pantry, while ground flaxseed can stay fresh for up to 1 year if kept in the fridge or freezer. Sauceda and Chou explain that when seeds with high omega-3 content, like flaxseeds, are ground (versus whole); they’ll go bad more quickly, especially when exposed to air, heat or light.

They recommend buying whole flaxseeds, storing them in an airtight container in the fridge, and grinding them as needed to preserve their nutrients and minimize oxidation. Chou adds, “For even longer shelf life, store whole flaxseed in the freezer.”

The Bottom Line

Flaxseeds are tiny and mighty seeds that may benefit digestion, heart health and blood sugar levels. They may lower the risk of certain types of cancers, making them a valuable addition to your meal plan. While you can enjoy flaxseeds as whole seeds, ground flaxseed is easier to digest and absorb. Eating 1 to 3 tablespoons of flaxseeds every day won’t pose any health concerns but be sure to drink plenty of water. And if you are in your childbearing years or are breastfeeding, it’s best to consult with your healthcare provider before eating.

What Happens to Your Body When You Eat Flaxseeds

Health Benefits