How to Eat Flaxseeds the Right Way—Whether Whole, Ground, or Made Into Oil

Flaxseeds, known for their health benefits, have gained popularity in diverse healthy recipes, such as smoothies and vegan baked goods. Whether whole, ground, or made into oil, each form of flaxseed brings unique advantages and considerations. Whole seeds add texture, while ground flaxseeds offer easier digestion, and flaxseed oil shines in raw applications due to its low smoke point. Our experts provide valuable tips on how to consume flaxseeds, including home grinding techniques and storage solutions to keep them fresh.

What Are Flaxseeds?

Flaxseeds are the edible seeds of the flax plant, which is native to the Mediterranean and Southwestern Asia. It is currently grown around the world, including Canada, India, the Middle East, and some parts of Europe. The seeds are tiny, flat, oval-shaped, and either brown or golden yellow.  

Nutrition

Flaxseeds are packed with omega-3 fatty acids, fiber, and antioxidants called lignans, according to Johanna Salazar, MS, RDN, registered dietitian and founder of Healing Nutrition. Here's why that's noteworthy: "Omega-3 [fats are] essential for brain health, skin health, and reducing inflammation in the body," explains Salazar. What's more, fiber is essential for digestion, while lignans protect cells from oxidative stress. Other nutrients found in flaxseeds include protein, calcium, magnesium, and potassium, per the USDA.

How to Eat Flaxseeds

At the grocery store, flaxseeds are available in two forms: whole and ground. They can be used in similar ways, though there are certain things to keep in mind.

Whole Flaxseeds

Thanks to their crunchy texture and nutty flavor, whole flaxseeds can be used like nuts: mixed into baked goods, blended into smoothies, or sprinkled on top of food. They'll also add an attractive texture to dishes, especially when paired with nuts and other seeds.

However, dry whole flaxseeds can be hard to digest, potentially causing bloating and digestive discomfort, notes Salazar. To reduce these effects, you can soak the seeds in warm water for 10 minutes or cold water for at least two hours (or overnight). Adding the seeds to liquid recipes, like smoothies and condiments, will also help break them down.

Ground Flaxseeds

Ground flaxseeds are also known as flax flour, flax powder, flax meal, or whole-milled flaxseed, all of which are made by grinding the seeds into a powder. Ground flax can be used like its whole counterpart—folded into batters, pureed in smoothies, or added to food.

In addition to its finer texture, ground flaxseeds are more digestible than when whole. That's because the pulverization process breaks down the seeds, making them easier to digest. Because of this, ground flaxseed doesn't need to be soaked like whole seeds.

Flaxseed Oil

Flaxseeds can be dried, ground, and pressed to extract their natural oil. The result is a light yellow liquid known as flaxseed oil, flax oil, or linseed oil. But don't be so quick to use it for cooking; it's best for raw applications, such as sauces, dressings, and smoothies, says Traci Weintraub, the chef and founder of Gracefully Fed, a Los Angeles-based meal delivery service. The reason? Flaxseed oil has a low smoke point (225 degrees Fahrenheit), meaning it can easily burn and become bitter, explains Weintraub.

How to Grind Flaxseeds

You can buy ground flax in stores or grind the seeds yourself at home. The advantage of grinding flaxseed is that you can control how fine or coarse it is ground, and you know you have freshly ground flaxseed.

To do so, you'll need a coffee or spice grinder, says Ann Ziata, chef at the Institute of Culinary Education in New York. Make sure the grinder is clean and free of moisture, as this can cause the ground flaxseed to spoil quickly. Then, add the seeds to the grinder and pulverize until they reach your desired consistency.

You can keep the powder a bit coarse for extra texture or blend it into a fine flour, notes Ziata.  

6 Ways to Use Flaxseeds

The mild nuttiness of flaxseed makes it a versatile and tasty ingredient. Here are some of our favorite ways to use the tiny but impressive seed.

Fold Into Baked Goods

Whether you're making muffins, quick breads, or oatmeal cookies, flaxseeds are a nutritious and delicious addition to baked goods. Add them directly to the batter; you'll need about 1/4 cup per recipe to start, notes Ziata. Another option is to sprinkle them on top of the treat just before baking. Experiment by starting with our Zucchini, Banana, and Flaxseed Muffins.

Use as an Egg Replacer

Ground flaxseed can be used as an egg substitute in baked goods. For each egg, combine 1 tablespoon ground flaxseed with 3 tablespoons of water, says Weintraub. Let it sit in the refrigerator for about 15 minutes, or until the mixture develops a gel-like consistency. The gelatinous texture will bind ingredients together, just like an egg, though it's not ideal for adding structure to items like cakes. "Flax eggs" are best for baked goods like cookies, banana bread, and muffins, where structure is less important.

Sprinkle on Savory Dishes

Flaxseeds, like nuts, are great for adding crunchiness and flavor to cooked meals. Think salad, pasta, or protein dishes like grilled salmon or roasted chicken. You could even mix it with breadcrumbs for your next breaded protein. 

Add to Breakfast Foods

"Ground flaxseeds can be sprinkled over yogurt and oatmeal for a boost of flavor and texture," says Ziata. It also works well on top of cereal, layered in parfaits, or sprinkled on waffles, pancakes, or even buttered toast.

Mix Into Condiments

An easy way to incorporate flax into your meals is to stir it into condiments like mayonnaise and ketchup, and dips like guacamole or hummus. The condiment or dip helps contain the tiny seeds while providing moisture, which improves the digestibility of whole flaxseeds.

Blend Into Smoothies

Add 1 or 2 tablespoons of whole or ground flaxseeds to your favorite smoothie recipe. The seeds will add protein, fiber, and omega-3 fats while also thickening the drink. The nutty flavor is tasty in smoothies—it pairs particularly well with popular smoothie ingredients like bananas, berries, oats, and nut butter. Similarly, flaxseed oil can be used in smoothies; you'll need about 1 tablespoon per drink.

Tips for Using Flaxseeds Successfully

If you're new to flaxseed, avoid eating too much at once. As the ingredient is high in fiber, eating a large amount can have a laxative effect, says Salazar. This is especially important if you don’t typically eat a lot of fiber to begin with.  

To avoid unpleasant digestive side effects, start by adding 1 tablespoon (or less) to your recipes. Salazar also recommends staying hydrated, which will help prevent potential constipation due to increased fiber intake.

How to Store Flaxseeds

• Whole flaxseeds: "Whole flaxseeds are quite shelf stable and can be stored in an airtight container in a dry, cool place away from heat and light," says Ziata. When stored properly, they can last for about two years. 
• Ground flaxseeds: Once ground, flaxseeds have a shorter shelf life. That's because the grinding process exposes the sensitive omega-3 fats to heat, oxygen, and light, ultimately speeding up the spoilage process. With that in mind, Ziata suggests storing ground flaxseeds in the freezer to preserve their fats as long as possible.
• When to toss them: Whether whole or ground, flaxseeds should be thrown away once they develop a rancid smell.

Unexpected Uses for Flaxseeds

Flaxseeds have some surprising uses besides cooking and baking. Consider using them in other ways in your home or garden.

• Wood conditioner: Rubbing flaxseed oil onto a cutting board or butcher block is a good way to provide protection for and enhance the natural grain. Flaxseed oil will penetrate wood surfaces and help prevent cracking.
• Fertilizer aid: If you're a composter, add some flaxseeds to your mix to boost the nutrient content of your fertilizer. This can be especially beneficial in container gardening, where you don't need a significant amount of flaxseeds to make a difference. When mixed with compost or fertilizer, flaxseeds can help retain moisture for your pots and containers.