What is the proper use of linseed (flaxseed)?

From the Guidelines

Linseed should be used in moderation, with a focus on its potential benefits for digestive health, particularly for patients with irritable bowel syndrome (IBS), as evidenced by the low FODMAP diet (LFD) which may include soluble fiber sources like linseed 1. To use linseed effectively, consider the following:

• Grind the seeds just before consumption to maximize nutrient absorption, as whole seeds may pass through your digestive system undigested.
• Add 1-2 tablespoons of ground linseed to your daily diet by sprinkling it on yogurt, oatmeal, or salads, or blend it into smoothies.
• Linseed contains omega-3 fatty acids, lignans, and fiber, which may help reduce inflammation, improve digestive health, and lower cholesterol levels.
• When first adding linseed to your diet, start with small amounts and increase water intake to prevent digestive discomfort, as the high fiber content can cause bloating if introduced too quickly. The LFD, which may include linseed as a source of soluble fiber, has been shown to be an effective dietary treatment for patients with IBS, with benefits including reduced global symptoms, abdominal pain, and bloating 1. However, it is essential to note that individual results may vary, and linseed should be used under the guidance of a healthcare professional, particularly for patients with specific dietary needs or restrictions.

From the Research

Using Linseed

To use linseed, also known as flaxseed, it is essential to understand its components and their effects on health. Linseed is rich in omega-3 fatty acids and lignans, which have been shown to have various health benefits, including reducing the risk of heart disease and stroke 2, 3, 4, 5, 6.

Health Benefits of Linseed

The health benefits of linseed include:

• Reducing the development of hypercholesterolemic atherosclerosis by 46% 2
• Lowering serum total cholesterol and LDL-C, while increasing HDL-C 3, 4, 5
• Reducing oxidative stress and inflammation 4, 5
• Having antihypertensive, antidiabetic, and anti-inflammatory effects 5, 6

Components of Linseed

The components of linseed include:

• Omega-3 fatty acids, specifically alpha-linolenic acid (ALA) 3, 6
• Lignans, particularly secoisolariciresinol diglucoside (SDG) 3, 4, 5
• Fiber, proteins, cyclolinopeptides, and cyanogenic glycosides 6

Using Linseed for Health Benefits

To use linseed for its health benefits, it can be consumed as:

• Ground flaxseed, which can be added to food or smoothies 3, 6
• Flaxseed oil, which can be used as a supplement or in cooking 3
• Lignan complex or SDG supplements, which can be taken in capsule or powder form 4, 5