You likely know the art of how to eat sunflower seeds, and you might even be on the pumpkin seed bandwagon. But do you know the best way to eat flaxseed? Flaxseed is a tiny oilseed from the flax plant that comes in both golden and brown types and is well-known for numerous health benefits since they are rich in omega-3 fatty acids and fiber.
A 2025 review found that flaxseed reduces blood pressure, depending on dose and duration, and its fiber content helps with digestion and feeling full longer. Most adults aren’t getting enough fiber, and this is one way to help meet your daily fiber goals.
To get the full health benefits from flaxseed, there’s a certain way experts recommend eating them.
How to eat flaxseed for the most nutrients
“While flaxseeds can be eaten whole by sprinkling them as add-ins to cereals, smoothies or baked goods, there is a distinct advantage to grinding them up to get the most nutritional bang,” says Annamarie Rodriguez, a plant-based dietitian and owner of Nutrition Directions LLC in Sturtevant, Wisconsin.
She says the outer shells of the whole flaxseed make it difficult for the gut to break down and absorb, and they will pass through the gut undigested if eaten without grinding.
Once you get used to grinding them and integrating them into your diet, you can start playing with portion sizes. Dr. Aviva Romm, a women’s health doctor and midwife, recommends on her website drinking at least 8 ounces of water per 2 tablespoons of ground flax for optimal bowel movements, and points to additional benefits for hormone health.
Why grinding flaxseed makes it easier to integrate into recipes
In addition to the health benefits, grinding flaxseed helps it to become a more useful ingredient easily blended into recipes.
“Ground flax seeds can serve as a plant-based egg substitute – 1 tablespoon ground flax + 3 tablespoons water – in baking or making veggie burgers. Ground flax seeds are a fiber-packed addition to beverages, smoothies, cereal and more,” Rodriguez says.
Flaxseed is also incorporated into dairy products, dry pasta, macaroni and meat products, and known to be one of the oldest crops in civilization. The fact that you might not have even noticed them in your food products is likely the result of them being ground down first for more seamless integration.
Ready to grind? Try your blender, electric coffee or spice grinder, or crushing flaxseed with a rolling pin to enjoy the benefits of this longstanding superfood.