Flaxseed: The small seed with big health benefits
Inconspicuous, brown seeds that are easy to overlook on the health food shelf, yet flaxseed is one of the most powerful natural supports for our digestive system. Used in folk medicine for centuries, it’s making a comeback in a modern form today – as an ingredient in smoothies, baked goods, and daily health rituals. But how should you eat it? And is it better whole or ground? We answer.
What does flaxseed contain?
Flaxseed, considered a Polish superfood, is not only inexpensive but also effective for many ailments. Its properties are especially appreciated by mature women, as they help alleviate menopause symptoms. It contains lignans, which are plant oestrogens, and omega-3 fatty acids with anti-inflammatory effects. Flaxseed is also a rich source of fibre, which aids the digestive system, lowers cholesterol and blood sugar levels, and provides a lasting feeling of fullness.
Flaxseed - whole or ground? What to choose?
This question keeps coming back – and rightly so, because the form of consumption matters:
- Whole seeds: Pass through the digestive system largely undigested. They are great if you are mainly interested in the fibre effects and regulating digestion – especially as an addition to bread or granola. However, they are not the best if you want to get the full nutritional value.
- Ground (freshly!): This is where the greatest power hides. Ground seeds allow the body to absorb more nutrients, including omega-3s and lignans. It's best to grind them just before consumption (e.g., with a coffee grinder), as the fats quickly become rancid.
- Soaked in water: Classic "gel-like" flaxseed (1 tablespoon of seeds to approximately 175 ml of boiling water) is a home remedy to soothe the stomach and intestines. It creates a gel consistency that coats mucous membranes – ideal for irritations, reflux, or intestinal dryness.
How to include flaxseed in your diet?
No revolution – just a bit of consistency and creativity:
- In a smoothie – 1 tablespoon of ground flaxseed is an addition that doesn't change the taste but enriches the content.
- In porridge, yoghurt, or granola – as a sprinkle or base – works both dry and soaked in water.
- As a "flax egg" for baking (for vegans) – 1 tablespoon of ground flaxseed + 3 tablespoons of water = substitute for 1 egg.
- In bread and rolls – both as an addition to the dough and to sprinkle on top.
- As jelly on an empty stomach – pour warm water over 1 tablespoon of seeds in the evening, drink in the morning (you can add a bit of lemon or honey).
Worth knowing:
- Do not exceed 2-3 tablespoons a day – flaxseed is healthy but high in fibre and can burden the intestines if overconsumed.
- It's a good idea to drink more water if consuming flaxseed regularly – fibre needs hydration.
- Store ground flaxseed in the refrigerator, preferably in a sealed jar, for a few days at most.
Who should avoid flaxseed?
While flaxseed is a source of many health benefits, it is not suitable for everyone. People with stomach issues, such as ulcers, should avoid excessive consumption as flaxseed can irritate the digestive tract. Moreover, pregnant and breastfeeding women should consult with a doctor before introducing flaxseed into their diet due to its phytoestrogen content. Some people may also experience allergies after consuming flaxseed, which manifests as itching or rash.
Flaxseed is a real gem among natural superfoods – affordable, accessible, and effective. You don't have to change your entire diet to benefit from its power. Just a daily spoonful – in porridge, a smoothie, or even with water – can help take care of your intestines and strengthen the body from within. Because sometimes the smallest seeds have the greatest power.
The content on our services is for informational and educational purposes and does not replace medical consultation. Before making health decisions, consult with a specialist.
