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

In recent years, flax seeds have become a popular ingredient in the wellness space. They are a staple ingredient in many healthy recipes, from satisfying smoothies to vegan baked goods. But if you're new to flax seeds, you might wonder about the difference between whole vs. ground flax seed and the pros and cons of each one. Also, what is flax seed oil—and can you use it for cooking? We spoke to experts who share how to eat flax seeds, including how to grind flax seeds at home and tips for proper storage.

What Are Flax Seeds?

Flax seeds 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 in color.  

Nutrition

Flax seeds 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 flax seeds include protein, calcium, magnesium, and potassium, per the USDA.  

How to Eat Flax Seeds

At the grocery store, flax seeds 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 Flax Seeds

Thanks to their crunchy texture and nutty flavor, whole flax seeds 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 flax seeds 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 Flax Seeds

Ground flax seeds are also known as flax flour, flax powder, flax meal, or whole-milled flax seed, 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 flax seeds 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 flax seed doesn't need to be soaked like whole seeds.

Flax Seed Oil

Flax seeds can be dried, ground, and pressed to extract their natural oil. The result is a light yellow liquid known as flax seed 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? Flax seed oil has a low smoke point (225 degrees Fahrenheit), meaning it can easily burn and become bitter, explains Weintraub.

How to Grind Flax Seeds

You can buy ground flax in stores or grind the seeds yourself at home. The advantage to grinding your own flax seed is that you can control how fine or coarse it is ground—and you know you have freshly ground flax seed.

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 flax seed 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 Flax Seeds

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

Fold It into Baked Goods

Whether you're making muffins, quick breads, or oatmeal cookies, flax seeds 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.

Use as an Egg Replacer

Ground flax seed can be used as an egg substitute in baked goods. For each egg, combine 1 tablespoon ground flax seed 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

Flax seeds, 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 flax seeds 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 sauces like mayonnaise, ketchup, guacamole, or hummus. The condiment will help contain the tiny seeds while providing moisture, which is helpful for improving the digestibility of whole flax seeds.

Blend It into Smoothies

Add 1 or 2 tablespoons of whole or ground flax seeds 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, flax seed oil can be used in smoothies; you'll need about one tablespoon per drink.

Tips for Using Flax Seeds Successfully

If you're new to flax seed, 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 constipation due to increased fiber intake.

How to Store Flax Seeds

Whole Flax Seeds: "Whole flax seeds are quite shelf stable and can be stored in an air-tight container in a dry, cool place away from heat and light," says Ziata. When stored properly, they can last for about two years. 

Ground flax seeds: Once ground flax seeds have a shorter shelf life. That's because the grinding process exposes the sensitive omega-3 fats to heat, oxygen, and light, ultimatley speeding up the spoilage process. With that in mind, Ziata suggests storing ground flax seeds in the freezer to preserve their fats as long as possible.

When to toss them: Whether whole or ground, flax seeds should be tossed once they develop a rancid smell.