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Why You Should Be Eating Flaxseed According to Registered Dietitians

We recommend consuming a serving of Smooth Whole-Milled Flaxseed or Flax Milk each day. But don’t take our word for it, see what the experts have to say.

To celebrate National Nutrition Month we asked our Registered Dietitian community why they recommend flaxseed to their clients, who they recommend should eat milled flaxseed, and their favorite ways to use it.

Remember that Flaxseed Meal is not the same as a higher quality Milled or Ground Flaxseed. Learn more about why it is important to choose milled or ground flaxseed over flax meal here.

Follow these nutrition experts using the links below for more nutrition tips all year long.

where to buy ground flaxseed

Why Do you Recommend Flaxseed?

For It’s Wonderful Array of Macronutrients

I love recommending milled flaxseed to all of my clients as a terrific source of healthy fats. – Dr. Lisa Young, RDN and Author, Finally Full, Finally Slim

I call flax seeds power house of energy and nutrients and recommend it to all my clients from school going children to elderly. Moushumi Mukherjee, MS RDN

I always recommend patients incorporate flaxseed into their diets due to the high fiber content! –Rachel Mistry, MS, RDN of Radiate with Rachel

Flaxseed is such a great bang for your nutrition buck! A spoonful adds a boost of fiber and omega-3s to your meals. – Mandy Enright, MS, RDN, RYT, creator of the Couples blog & podcast Nutrition Nuptials (www.nutritionnuptials.com)

Flaxseeds are a simple way to incorporate Omega-3’s and fiber into your day without a lot of work. Simply sprinkle flaxseeds into yogurt, smoothies, oatmeal or baked goods to boost the nutrients in your meal in just seconds! The best part? Everyone can benefit from incorporating flaxseeds into their daily routine. – Autumn Enloe, MS, RD, LD, CLT of Autumn Enloe Nutrition

It’s a great source of protein! – Amy Helms, LMSW, MS, RD, LD

I love that ground flaxseed is rich in Omega-3s, lignans, and fiber! – McKenzie Caldwell, MPH, RDN of Feed Your Zest Nutrition & Wellness

For Women’s Health

Flaxseed can decrease the risk of breast cancer, especially in post-menopausal women. –Taylor Stolt, RDN, LD, CLD of Plate and Canvas

For my patients with hormonal imbalances, I encourage seed cycling – flaxseeds are rich in lignans, which aid in healthy estrogen metabolism. Rachel Mistry, MS, RDN of Radiate with Rachel

As part of a well-balanced diet, ground flaxseed can help boost fertility, ensure a healthy pregnancy, and act as a postpartum nutrition booster. – McKenzie Caldwell, MPH, RDN of Feed Your Zest Nutrition & Wellness

(Read more about consuming flaxseed during pregnancy here).

I specialize in women’s health and hormones and recommend 1-2 tablespoons of flaxseed daily to virtually all of my female clients. Flaxseed can help lower testosterone in women with elevated levels, such as with PCOS. Flaxseeds also contain phytoestrogens, which can assist in estrogen detox in women with high levels of estradiol and can also help alleviate symptoms of menopause in women with low estrogen levels. I recommend it to pretty much all women for their hormone benefits! Men can also benefit from the fiber and Omega-3s. –
Melissa Groves, RDN, LD, women’s health dietitian at Avocado Grove Nutrition & Wellness

For Heart Health

It’s also helpful for everything from blood sugar control to preventing heart disease. –Taylor Stolt, RDN, LD, CLD of Plate and Canvas

I recommend flaxseed to all of my clients to add a fiber boost to their day, but also to those looking to lower their cholesterol and/or blood pressure.  The seed has the potential to have anti-hypertensive and lipid-lowering effects due to their fiber and omega 3 content. – Brooke Mullen, MS, RDN, LDN of Well By Design Nutrition, LLC

I love flaxseed because it’s an easy way to help reduce cholesterol and get plant omega 3s! – Heidi Moretti, MS, RD, The Healthy RD


How Do You Use Flaxseed?

The Main Meal

I love adding milled flax seed to my soups and chili to make them thick and creamy! –Taylor Stolt, RDN, LD, CLD of Plate and Canvas

I suggest they sprinkle flax powder on anything they are eating, like pastas, quinoa, brown rice etc. I always mix it in with my whole grain flour for baking. Moushumi Mukherjee, MS RDN

I love using it in a smoothie, in a bowl of oats, hidden in energy balls and baked goods as an added nutritional boost, and as a replacement for breadcrumbs in recipes such as meatballs and for coating fish. – Melissa Groves, RDN, LD, women’s health dietitian at Avocado Grove Nutrition & Wellness (www.avocadogrovenutrition.com)

I recommend my clients incorporate into their diet regularly in oats, yogurt, baked goods, smoothies, and even homemade granola.– McKenzie Caldwell, MPH, RDN of Feed Your Zest Nutrition & Wellness

The Classics

Ground flaxseed added to a smoothie, oatmeal, or baked goods is a simple way to boost clients’ nutrition without a lot of effort on their end! – Brooke Mullen, MS, RDN, LDN of Well By Design Nutrition, LLC

I suggest adding it to yogurt for a nutrition boost. –Dr. Lisa Young, RDN and Author, Finally Full, Finally Slim

It can be added to smoothies, yogurt bowls, and oatmeal easily without changing the texture or flavor. –Rachel Mistry, MS, RDN of Radiate with Rachel

Whole milled flaxseed is a staple in my kitchen. I like to add it to my baked goods and smoothies for extra flavor. Plus, the omega-3 fatty acids and fiber give it a nutritional boost! – Kasey Hutchinson, RDN, Vibrant Nutrition RD

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