Flax- The what, how and when!

I love my clients! I truly do! When they have questions about nutrition, food, recipes or workouts, they don't hesitate to ask me my thoughts, advice or opinions.


My client Katie was in the gym the other day and came up to me and asked me my thoughts about Flax, and does she NEED it in her diet. She suggested I write a blog about the benefits of flax, and how to use flax oil, flax seed or ground flax.


So, here is what I think about Flax, How I use Flax and the benefits of Flax.




Do you even know what a flax seed looks like?

 The flax seed is such a SUPERFOOD!  It's not a grain, but is similar to a grain because of it's vitamin and mineral profile. Flax seed DO have more fiber, more antioxidants and most importantly Omega-3 fatty acids.
Flax is great for those who are restricting their carb intake, as Flax ie VERY low in carbs. Because flax is very high in fiber and loaded with healthy fats, it's great for keeping weight OFF. Flax in  your diet leaves you satiated and satisfied.




 Omega-3 Fatty Acids in Flax: Omega-3 fatty acids in flax help your body fight inflammation. Inflammation plays a part in chronic diseases including heart disease, arthritis, asthma, diabetes and some cancers. Inflammation  will gow and be more of a threat to your body when you have too little Omega-3 intake (fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil).

SO I recommend using ground flax in things like your shakes, muffins, cereals, everything you cook and bake. You can even make a great drink: 4 oz Unsweetened Cranberry Juice, 8 oz fresh water and 1 tbsp flax meal, mixed well. It will help detoxify your intestines.


You shoulde be very careful when first introducing flax to your diet. It's loaded with fiber, so don't think the more you use, the better...unless you want to run to the bathroom (if you know what I mean!)


The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year.


Flax meal should be stored away from heat and will stay fresh for about a month. The oil should be refridgerated in the dark container it is purchased in, and used within a few weeks.


I think 2 tablespoons per day is all you need, no more.
Flax seeds oils and ground flax can be found in most stores like Trader Joes, Whole Foods and any other specialty stores.                                   

Flax Seed is High in Fiber: I dare you to find a food higher in fiber-- both soluble and insoluble -- This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in your  diet will  also help to  stabilize blood sugar and help intenstines to function properly.
Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is  our best source of lignans.  Lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. Lignans may help prevent Type 2 diabetes.


Flax seeds should be ground to make the nutrients available (otherwise they just “pass through”)
Flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.

The difference between Flax Seeds &  Flax  Meal Whole flax seed stays fresh for up to a year if stored correctly. However, they will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flax seed and grind it into meal themselves (this takes seconds in a blender or coffee grinder). The meal can be purchased, but follow these guidelines:

• Purchase from a source where you’re sure there is rapid turnover. Whole Foods
• The bag should be opaque, as light will accelerate the meal going rancid.
• Vacuum-packed packaging is the best, because it prevents the meal from having contact with oxygen before opening.

If you question how long the flax meal has been on the shelves or how it has been stored, it is recommended that you purchase whole flax seed and grind it yourself. It’s also less expensive this way. Any time you taste flax meal that is at all bitter, throw it away. It should be mildly nutty tasting, and not at all harsh.

How do I store my Flax?

Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks.

Re-cap on how to use flax:

Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.

• Remember to start slowly if you aren’t used to a high-fiber diet.
• If you purchase the whole seeds, you need to grind them up to get the benefit.
• Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.
• About 2/3 to 3/4 cup of flax seed yields 1 cup of flax meal. With my grinder, it’s 3/4 cup, and my recipes reflect this.

Flax Recipes and Serving Suggestions:

• Raw or toasted: Sprinkle over Greek Yogurt, your favorite cereal; put some in  your shakes Cooked inOatmeal: Yummy on top
• Cooked into other foods: For example, when I make meatloaf for Mario, I use flaxmeal instead of breadcrumbs to bind everything together.

Katie, I hope this answers some questions you have about flax! XO