Flax Seeds

flax seeds, brown

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Flax seed FAQ

Table of Contents

• Is flax seed gluten free?
• Are flax seeds low FODMAP?
• Are flax seeds a good source of fiber?
• Are flax seeds a good source of protein?
• Are flax seeds high in fat?
• Are flax seeds a good source of omega-3?
• Are flax seeds high in iron?
• Are flax seeds high in potassium?
• Are flax seeds high in lectins?
• Are flax seeds high in histamine?
• Are flax seeds good for fertility?
• Are flax seeds high in estrogen?
• Are flax seeds paleo?
• Are flax seeds vegan?
• Do flax seeds increase cortisol?
• Are flax seeds keto?
• Are flax seeds high in arginine?
• Are flax seeds Whole30-approved?
• What are the alternatives to flax seeds?

Is flax seed gluten free?

Yes, flax seed is naturally gluten free. However, they can be contaminated with gluten if they are processed in a facility that also processes wheat, barley or rye. To ensure they are entirely gluten-free, look for flax seeds that are specifically labeled as gluten-free.

Are flax seeds low FODMAP?

Yes, in small quantities, flax seeds are considered low FODMAP. The low FODMAP diet recommends a serving size of up to 1 tablespoon ground flax seeds. Larger quantities could increase FODMAP levels and potentially cause gastrointestinal distress in individuals with FODMAP sensitivity.

Are flax seeds a good source of fiber?

Absolutely, flax seeds are a rich source of dietary fiber. Two tablespoons of flax seeds contain approximately 5.6 grams of fiber, which is about 14-22% of the recommended daily value for men and women respectively. This fiber can benefit heart health and support digestive health.

Are flax seeds a good source of protein?

Yes, flax seeds are a good source of plant-based protein. Two tablespoons of flax seeds contain around 3.5 grams of protein. While this isn’t a high quantity compared to some other protein sources, when incorporated into a balanced diet, flax seeds can contribute toward meeting the recommended daily protein intake, which is 46 grams for women and 56 grams for men.

Are flax seeds high in fat?

Yes, flax seeds are high in fat. Specifically, one tablespoon of flax seeds contains about 4.3 grams of fat. However, it should be noted that the majority of these fats are healthy unsaturated fats, particularly omega-3 fatty acids. Daily recommended intake of fat for an average adult is around 70 grams, depending on individual dietary needs.

Are flax seeds a good source of omega-3?

Absolutely, flax seeds are rich in omega-3 fatty acids. A single tablespoon of flax seeds holds around 1.6 grams of omega-3, making them one of the richest plant-based sources of this essential fatty acid. The daily recommended intake of omega-3 for most adults is around 1.1-1.6 grams, making flaxseeds an excellent choice to meet daily requirement.

Are flax seeds high in iron?

Flax seeds contain a moderate amount of iron. Roughly, one tablespoon of flax seeds provides around 0.6 milligrams of iron. The daily recommended intake for most adults is about 18 milligrams for women and 8 milligrams for men. Therefore, flax seeds can contribute to fulfilling iron needs but should not be relied upon solely.

Are flax seeds high in potassium?

Flax seeds contains a modest amount of potassium. A tablespoon of flax seeds gives you about 56.9 milligrams of potassium. To put it into perspective, the daily recommended intake for most adults is 4700 milligrams. So, while flax seeds do provide some, they are not a high source of potassium compared to other foods.

Are flax seeds high in lectins?

While flax seeds do contain lectins, their content is not considered high, particularly when compared to other seeds like sunflower or pumpkin seeds. Flax seeds contain roughly 6.7 mg of lectins per 100g which is considered modest. How they affect your body does depend on your overall diet, so it’s important to maintain a balanced, nutritious diet to lessen any adverse effects.

Are flax seeds high in histamine?

No, flax seeds are not high in histamine. In fact, converting flax seeds into flaxseed oil may even have antihistamine properties, which can help reduce allergic symptoms.

Are flax seeds good for fertility?

Yes, flax seeds can be beneficial for fertility. Flax seeds are rich in omega 3 fatty acids and dietary fiber. Omega-3 fatty acids, in particular, are crucial for optimal reproductive health. They contain roughly 22.8g of omega-3 fatty acids per 100g, which is nearly twice the daily recommended intake for adults (1.1-1.6 grams per day). Just remember, as with everything, it’s best to consume flax seeds in moderation as part of a balanced diet.

Are flax seeds high in estrogen?

Flax seeds contain lignans, a type of phytoestrogen. Phytoestrogens are plant compounds that can mimic the hormone estrogen in the body. Flax seeds are indeed high in these compounds – they contain about 379,380 mcg per 100g, which is far more than any other plant food. However, the mimicry isn’t perfect and can sometimes block or reduce estrogen’s effects within the body. At the same time, in postmenopausal women where estrogen levels are naturally lower, flaxseeds’ phytoestrogens can serve as a weak substitute to the body’s own estrogen. In other words, the effect of flax seeds on estrogen in the body can be both beneficial or adverse, depending on your specific hormonal needs or health conditions.

Are flax seeds paleo?

Yes, flax seeds are considered paleo. The paleo diet emphasizes eating foods that were available during the Paleolithic era, which includes seeds like flax seeds. They can be a valuable addition to the diet as they are rich in nutrients like fiber and omega-3 fatty acids.

Are flax seeds vegan?

Yes, flax seeds are vegan. They are plant-based and contain no animal products or byproducts, making them suitable for a vegan diet. In addition, they are often used as a vegan egg substitute in cooking and baking.

Do flax seeds increase cortisol?

There’s currently no direct scientific evidence to suggest that flax seeds specifically increase cortisol, a stress hormone. Most research shows that flax seeds have a beneficial effect on overall health because of their nutrient composition. However, like any food, they should be consumed in moderation as part of a balanced diet.

Are flax seeds keto?

Yes, flax seeds can be included in a ketogenic or “keto” diet. A typical serving size of flax seeds (two tablespoons) contains about 110 calories, 9 grams of fat, 6 grams of carbohydrates and 4 grams of protein. However, most of the carbohydrates in flax seeds are from fiber (almost 6 grams), which does not count toward net carbs in the keto diet. This high fiber content coupled with a good amount of healthy fats makes flax seeds a good choice for ketogenic dieters. Remember, the ketogenic diet involves focusing on consuming high amounts of fat, moderate protein, and very low carbohydrates, and a daily limit of carbohydrate intake could be as low as 20-30 grams (net carbs) per day.

Are flax seeds high in arginine?

Yes, flax seeds are indeed high in arginine. A 1-ounce serving of flax seeds provides about 1.3 grams of arginine. This may vary slightly depending on specific brands or methods of preparation. To give context, the recommended daily intake for arginine is uniquely individual since it’s not classified as an essential amino acid. However, the generally recognized adequate intake for adults for arginine according to the World Health Organization is around 2 grams per day. This means a serving of flax seeds provides a significant portion of this amount.

Are flax seeds Whole30-approved?

Yes, flax seeds are permissible on the Whole30 diet. This diet encourages the consumption of whole foods and the elimination of sugar, grains, dairy, and legumes for 30 days. Flax seeds are considered a whole food that is high in fiber, omega-3 fats, and various other nutrients, and thus are an excellent option for individuals following the Whole30 diet.

What are the alternatives to flax seeds?

Alternatives to flax seeds could include chia seeds, hemp seeds, or pumpkin seeds. These seeds also offer high amounts of fiber, omega-3 fatty acids and various essential minerals and vitamins, making them a nutritious substitute for flax seeds. However, the specific quantities of these nutrients may vary from flax seeds, so it’s important to consider what nutritional benefits you are specifically looking for when choosing an alternative. For example, chia seeds are an excellent source of fiber with nearly 10 grams per ounce, surpassing flax seeds which offer about 7.6 grams per ounce. Keep in mind, the daily recommended dietary fiber intake for adults is around 25 to 30 grams.