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Flaxseed (linseed)

Also: alsi (Hindi) · linseed · Linum usitatissimum

A fibre-rich seed with plant omega-3. Research is mixed and mostly on oils and extracts.

Overall evidence

Evidence level: Limited or early evidence

Graded on specific health claims, which are mixed; as a fibre source in a balanced diet it is uncontroversial.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

What it is

The small brown or golden seeds of the flax plant, rich in fibre, the plant omega-3 ALA and lignans. Ground seeds are better digested than whole ones.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Northern and Eastern Europe

    Linseed is baked into rye breads and boiled into a soothing jelly.

  • India

    Roasted alsi is made into chutney powder and laddoos, especially in winter.

What the research says

Each claim graded on its own evidence.

  • Flaxseed for weight or blood sugar

    Evidence level: Limited or early evidence

    One trial suggests flaxseed mucilage powder may help weight loss, but lignan extracts and flaxseed oil do not seem to; findings for blood sugar are preliminary.[1]

  • Flaxseed as a source of fibre

    Evidence level: Strong evidence

    Seeds are one of the foods the NHS suggests for reaching the adult target of 30 g of fibre a day.[2]

In food amounts

A tablespoon of ground seeds stirred into porridge, yoghurt or dough.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Some studies suggest flaxseed supplements may be unsafe in pregnancy, though the evidence is not conclusive.[1]
Medicines
There are theoretical concerns about flaxseed with blood thinners and antiplatelet medicines. Ask your pharmacist before taking flaxseed supplements.[1]
General
Do not eat raw or unripe flaxseeds; they may contain potentially toxic compounds. Larger amounts can cause bloating and diarrhoea.[1]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Flaxseed and flaxseed oil — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)
  2. [2] How to get more fibre into your diet — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with flaxseed (linseed)

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