Flaxseeds
What are Flaxseeds?
Flaxseeds are a type of seed, similar to hemp or chia, which are often called “super seeds”. due to their additional health benefits. Flaxseed can be incorporated into the diet in multiple forms contributing fiber to regulate healthy bowel movements and plant-based omega-3s to support heart and brain health.
Ground flaxseeds may be a more effective addition to the diet as compared to the whole seed due to better digestibility [4].
Flaxseeds are not a complete source of protein, but present proteins provide anti-fungal and anti-neurodegenerative properties [1].
Flaxseeds can be incorporated into baked goods without compromising the healthy ALA omega-3 content during the baking process [6].
Similar to chia, flaxseeds have high water-binding properties and fiber which act to bulk stool alleviating constipation [1, 5]. (Just be sure to use ground flax seed instead of whole!)
Flax contains notable amounts of phytates which are able to decrease absorption of minerals like calcium, zinc, iron, and others. However, when included in a mineral-rich diet, this is outweighed by the nutritional benefits of flaxseed [1].
Antioxidant compounds, like lignans, are found in very high amounts in flaxseeds: up to 800 times more than grains or other plant sources [2, 1].
Foods Containing Flaxseeds
Different forms of flax
Whole, ground, flax oil, and flaxseed meal
Mucilage - gel formed by soaking flaxseeds
Flax milk - milk alternative with high ALA safe for dairy, nut, or gluten intolerant
Snack bars and granola
Cereals
Muffins and baked goods
Grain breads
Pasta
Crackers and chips
Dairy products
Juices
Oatmeal
Vegetarian ‘meat’ products
Smoothies
Egg alternatives
Cooking tips [4]
Add ground flax seeds to baked muffins, corn bread, or cookies.
Mix ground flax into condiments, such as mustard, for sandwiches or dipping.
Create a flax egg as an alternative to eggs in baking, if your child is sensitive. Mix 1 tbsp ground flax with 2 tbsp warm water and let sit for 60 seconds and stir! This substitutes for 1 egg.
Flaxseed Alternatives
Other seeds
Nuts (almonds, walnuts, peanuts, brazil nuts, etc.)
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Flaxseed & Autism in the Research
There are no direct studies on autism and flaxseed, though there are studies on gastrointestinal and heart health.
Gastrointestinal Motility
Surprisingly, various forms and quantities of flax can aid the opposing issues of constipation and diarrhea.
Laxative effects occur from insoluble fiber and mucilage content of flaxseeds as well as low doses of flax oil [3].
Antidiarrheal effects are seen in higher flaxseed oil doses due to the reduction of intestinal secretions and action [3].
Cardiovascular Health
Significant dietary reduction of blood pressure by flaxseed has been observed related to its anti-inflammatory and antioxidant components [7].
Flaxseeds are cardioprotective due to their lipid contents: approximately 50% is omega-3 alpha-linolenic acid [1].
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[1] Dzuvor CKO, Taylor JT, Acquah C, Pan S, Agyei D. Bioprocessing of Functional Ingredients from Flaxseed. Molecules. 2018;23(10)
[2] Goyal A, Sharma V, Upadhyay N, Gill S, Sihag M. Flax and flaxseed oil: an ancient medicine & modern functional food. J Food Sci Technol. 2014;51(9):1633-1653.
[3] Hanif Palla A, Gilani A-H. Dual effectiveness of Flaxseed in constipation and diarrhea: Possible mechanism. J Ethnopharmacol. 2015;169:60-68.
[4] Katherine Zeratsky, R. (2019, January 18). Does ground flaxseed have more health benefits than whole flaxseed? Mayoclinic.org
[5] Palla AH, Khan NA, Bashir S, Ur-Rehman N, Iqbal J, Gilani A-H. Pharmacological basis for the medicinal use of Linum usitatissimum (Flaxseed) in infectious and non-infectious diarrhea. J Ethnopharmacol. 2015;160:61-68.
[6] Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019;11(5)
[7] Rodriguez-Leyva D, Weighell W, Edel AL, et al. Potent antihypertensive action of dietary flaxseed in hypertensive patients. Hypertension. 2013;62(6):1081-1089.
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Sarah Reale, Dietetics Student
