How Much Flaxseed is Recommended to Eat Per Day?

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

Flaxseed is one of the most beneficial super-food for health.

I make sure I include flaxseed in my diet regularly. This has come to me as a boon because it can cure so many day-to-day health problems.

I will discuss that later, but let me tell you how much flaxseed per day is recommended.

Experts and scientists say that the daily recommended dose of these seeds is two tablespoons.

Mind you, two tablespoons of ground flaxseed. If you eat the whole, there are chances it will pass your gut without getting digested.

It is advisable to start with 1/2 tablespoon and then increase the dose slowly.

Now, the treatment also depends on your health conditions.

If you are in the perfect shape of health, 2 tablespoons to maintain good health is enough.

But if you are suffering from any problems like constipation or want to consume this for weight loss, then the doses differ.

I recommended these flax seed sellers from Amazon:

Premium Gold Whole Flax Seed

Bob’s Red Mill Whole Golden Flaxseed

Healthworks Ground Flaxseed Organic

Spectrum Essentials Organic Ground Flaxseed

Below is a quick snapshot of flaxseed daily dosage instructions:

How Much Flaxseed Is Recommended Daily

How much flaxseed for weight loss?

Talking about weight loss, I will first tell you how flaxseed facilitates weight loss.

So the most important thing is, flaxseed has a huge amount of fiber in it.

The fiber content reduces the appetite, and thus, you will feel less hungry. Secondly, the Omega – 3 fatty acids also improve metabolism.

Increased metabolism results in increased digestion and less deposition of fat.

The Daily recommended dose of flaxseed for weight loss is 2 tablespoons per 100 pounds of body weight.

Still, it is better to slowly increase the dose, starting with 1/2 tablespoon to avoid any complications or reactions.

How much flaxseed gets rid of constipation?

Flaxseed is a savior in constipation for me. You can get rid of constipation without actually having to gulp laxatives.

These seeds have mucilage in them. Mucilage is essentially that slimy compound that can temporarily cover the inner lining of the digestive tract and protect it.

Make sure you do not consume these seeds whole. For the maximum benefit, grind them to powder and then consume.

You can grind flaxseed in various ways using a flax mill, coffee bean grinder, food processor, or even with a mortar and pestle.

The dosage to get rid of constipation is 2 to 3 tablespoons. Please take a note here; it is essential to drink adequate water while having flaxseed for constipation.

Else, it will show a reverse effect by further increasing your constipation. The fibers in this seed soak water like a sponge.

So make sure you drink 10 times as much water as you are consuming flaxseed.

How much flaxseed during pregnancy?

Flaxseed is very beneficial during pregnancy because it contains some of the most vital nutrients.

Your body needs Omega – 3 fatty acids and also fibers at the time of pregnancy.

These seeds are super rich in omega – 3 fatty acids and help lower cholesterol and high blood pressure.

One more benefit is it acts as a laxative. During pregnancy, it prevents irritable bowel and also constipation.

This can get on the nerves when you are pregnant, so flaxseed is pretty much useful.

Moreover, hot flashes are very common during pregnancy. Flaxseed helps in reducing these hot flashes significantly.

Approximately one tablespoon of ground flaxseed is recommended to eat during the pregnancy.

In addition to this, you can also keep your blood sugar in control, which can create uncalled-for problems when it gets high.

Having said that, I would like you to know; flaxseed can show some side effects as well during pregnancy.

If it does not suit you, it can cause nausea or an allergic reaction. It is always advisable to check with your physician or relatives before consuming it.

How to eat flaxseed?

As I have already mentioned before, if you consume flaxseed whole without grinding, you might not get the 100% benefit.

So better is to grind it and then have. You can have it mixed with your snacks or just the powder of it with water.

Include the whole seed or its powder into the batter of your bread or muffin. Bake that and consume.

It will be much healthy and also add an excellent taste to your preparation.

You can include these seeds into things like smoothies as well. Add 1 or 2 tablespoons of flaxseed powder to it and have it regularly.

It will add all the necessary fibers your body needs additional nutrients as well.

If you want to make sure you start your mornings healthy, include flaxseed into your cereal meals. You can mix the powder into your oatmeal and consume it daily.

I have made it a habit so that I don’t miss out on it even one day. These seeds can also be used to garnish and add a mild nutty flavor to anything you want.

Garnish and flavor your yogurt or salads with flax seeds and avail of its health benefits.

Benefits of eating flaxseed daily

After telling you how to eat flax seeds, I will also let you know the unbeatable health benefits you can avail yourself of flax seeds.

  • These little flax seeds prevent your body from high blood pressure, cancer, and raised cholesterol and sugar levels. There is a reason that they are so popular in the market.
  • You can get rid of constipation by consuming flaxseed powder with adequate water.
  • It helps a pregnant woman to decrease the occurrence of hot flashes.
  • The omega – 3 fatty acids are essential for improving metabolism, facilitating digestion, and also, for a child or infant, they help in brain development.
  • Flax seeds are rich in manganese, thiamine, omega – 3 fatty acids, copper, and necessary dietary fiber.

These are known as a superfood because of their so many health benefits. Take a step towards a healthy lifestyle by incorporating flax seeds into your diet. You will feel the difference.

Do not forget to ask any questions or put forward your queries in the comments below. I am always happy to receive them and address them for you!


About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

19 thoughts on “How Much Flaxseed is Recommended to Eat Per Day?”

  1. You should also consider informing people especially woman of the negative side effects of flax seeds. Especially when it comes to hormonal issues. You have a great article here but it sounds biased because you aren’t including potential negative effects.

  2. I had been eating 1 table spooon flax seeds for the last one month or so during my morning tea with a few almonds and biscuits. Recently, I have started experiencing severe stomach ache during whole day.Now, I have read side effects of consuming flaxseed on Google.I have stopped consuming these seeds for the last 2 days but still experiencing stomach ache. What should I take to nullify effect of taking flaxseed.

  3. Hello Rakesh,

    Maybe the problem is not solely in flax seed. When taking flax seed you should take enough proper fluids to digest the fiber. The proper fluids are water and herbal teas. And the wrong fluids are caffeinated beverages like coffee and black tea, which are known to pull the water from the body. Here is a list of foods that is not adviced to be taken with flax seed: beans, cruciferous vegetables like broccoli, pears, apples, oat bran, and yogurt and other dairy products, drinking sodas, eating sugar-free candies. So try to change your eating and drinking habits and see if the ache will stop. If it doesn’t stop, then you should consult the doctors.

    1. Dear Cindy: Why is it a bad idea to consume ground flax seeds with dairy products, beans, or cruciferous vegetables? What is the science behind that? That is the first time I have heard that. Second part of the question is what food would be a good mix with flaxseed and why. Thank you so much for your time. Sincerely, Joe

  4. Hello Cindy,

    I make my own bread with a bread machine. I add 30g of ground flax seeds to my dough consisting of 350g bread flour.

    Considering that I slice the bread into ten slices, I assume that each slice of bread contains 3g of ground flax seeds.
    My wife is taking Amlodipine besylate equivalent to Amlodipine 5mg for high blood pressure and 10mg Atorvastatin for cholesterol daily.

    She eats a slice of my bread daily. Will the flax seed have any side effect to her?

    My concern is because her blood pressure keeps moving in the range of average 100/62 to 124/73.

    Thank you for your time.

  5. Hello Khoo,

    Sorry for little late response.

    Your wife shouldn’t have any issues with only one slice of bread daily. Just be sure not to overeat.

    As for the blood pressure, she should consult a doctor and eventually lower the dosage of medicament dosage due to lower numbers she has.


    1. Hello Sasikala,

      It would be much safer to start with grounded flax seeds. If you don’t have grounded, then start with one teaspoon but don’t forget to give him as much water as possible.

  6. Your website is great, congratulations. My question is what is the right amount of sesame seeds and right time plus with fluid and any precautions. Namaste and thanks. Love.

  7. I want to know that if a person is having thyroid problem due to which weight is around 80 kg and not reduced so how much flex seed a person intake in a day

  8. I am drinking a flaxseed “tea” – one cup prior to every meal{3-4 times daily) and I’m wondering if I can also consume ground flax? How much ground flax seed would be recommended?

  9. Thanks for your help Cindy. I’d like also to know how many days at max should we consume ground flax seeds ? is a break needed ?

  10. Hi everyone,

    I have bought flax seeds…wanted to know how it helps to reduce weight.Can someone help me…How long we need to consume it inorder to reduce body weight…how much kgs will be reduced within a months time… i m following a strict diet but i lost only 4 kgs for couple of weeks.. still i want to be more effective.Can some respond me please.

    Thank you,

    1. Hello sri,

      Thanks for the comment. I understand your concerns and wishes, but you should be aware that flax seed is not a miracle. Losing a weight can be a very daunting and long task. You must be patient and even better results will come. You should also incorporate some other lifestyle changes. Have you started with some physical activities?

  11. Is it safe to use a table spoon of Flax seed as well as a stool softener every morning in an effort to relieve constipation

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