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Ground Flax Seed - How to Sneak it into Your Diet

Updated on June 26, 2015

The Benefits of Flax Seed

Flax seed fights cholesterol, diabetes, cancer, constipation, inflammation, menopausal symptoms and heart disease. It also improves the immune system and over time can help elevate mood. But in order to see any of these benefits, you need to consume it. Consuming ground flax seed is more beneficial than consuming flax seed oil, due to the fiber content in the seeds. Also, flax seed should be ground before consuming in order to get the full health benefits; whole flax seed will just pass through your system undigested.

How to Get More Flax Seed in Your Diet

To reap the benefits of flax seed, an adult needs to consume one tablespoon of ground seed per day (one teaspoon is plenty for a child). You may be able to consume a full tablespoon at one time or you may prefer to consume small amounts throughout the day. Here are some ways that you can sneak it into your diet.

  • Make some Refrigerator Oatmeal and use flax instead of chia seeds
  • Mix it in your hot or cold breakfast cereal
  • Mix it in a cup of yogurt
  • Sprinkle it between the peanut butter and the honey in your sandwich
  • Mix it with your mayonnaise before spreading it on your sandwich
  • Add it to your baked goods
  • Blend it into your smoothie
  • Mix it in applesauce
  • Replace one of the eggs in your baked goods with the following: Mix one tablespoon of ground flax seed with 3 tablespoons of hot water and then let it sit for three minutes before using.
  • Use flax seed egg substitute when making meatloaf or hamburgers

Additional Tips

  • Buy whole flax seed and grind it in a coffee grinder in small amounts.
  • Refrigerate ground flax seed.
  • If you don't want to consume flax seed, you can try using flax seed oil but you will not get the benefit of the fiber. This must be stored in the refrigerator and used cold. Do not cook with flax seed oil.


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    • profile image

      Marybeth 6 years ago

      We sprinkle it on salad like u would sunflower n i always trow some in a casserole n stir frys

      Also can throw it in and not notice in rice, orzo, risotto...

    • Sharon McConnell profile image

      Sharon McConnell 6 years ago from Gilbert, Arizona

      Pancakes, that's a good one. I will have to try that next time I make pancakes!

    • profile image

      lori g. 6 years ago

      I love Flax seed!! I freeze bulk and store a jar in my refrigerator. I grind it by the tablespoon and mix it into recipes, yogurt, shakes, and pancakes. Sooo healthy!! :)