What is a silent force that shapes our well-being? Spoiler alert: it is home to trillions of microorganisms, has its own nervous system, and produces about 90% of the body’s serotonin. If you guessed the instinct, you’re spot on. Our digestive system plays an important role in everything from nutrient absorption to mental stability. Hello, gut-brain axis. All that to say, does your diet help or hurt your digestive health? With ultra-processed foods at your fingertips, it’s easy to lean towards the latter. With that in mind, we’re highlighting a versatile seed that can transform your gut (and your poop, for that matter!). In the spirit of improving bowel movements, here are 15 flaxseed recipes to boost your health.
Image featured by Michelle Nash.
What are flax seeds?
Tiny in size, but colossal in health benefits, flaxseeds are nature’s little powerhouses. As the name suggests, these oval-shaped seeds come from the flax plant. Despite its recent popularity in the wellness world, flax seeds are hardly new news. These tiny seeds are centuries old. An excellent source of healthy omega-3 fatty acids, fiber, and phytochemicals, you can enjoy these nutty-flavored seeds in endless ways. Whole, ground, or cold-pressed into flaxseed oil, you can add flaxseed to various dishes and recipes to enhance its nutritional value.
Ground flax vs. whole
If you’ve ever shopped for flaxseed, chances are you’ve come across whole, ground flax. Ultimately, both are nutritious. However, one guy takes the cake. Ground flax, honey. When it comes to whole flaxseeds, they’re pretty hard to crack (even if chewed carefully). As such, if flax seeds pass through your digestive tract without breaking down, your body does not receive the full nutritional benefits. That being said, the grinding process, in a blender, coffee grinder, or food processor, breaks down the seed, making it easier for your body to digest. At the end of the day, ground flaxseed provides more nutritional benefits. Do you want to grind your flax seeds at home? We have a tutorial for you!
Tips for Storing Flax Seeds
Storing flax seeds properly is essential to maintain its freshness and nutritional value. Light and heat are not your friends! Therefore, it is best to store flaxseeds in an airtight container, such as a glass jar, in the refrigerator. When possible, buy whole flaxseeds (they have a longer shelf life) and grind the flaxseeds at home. Simply grind your flaxseeds as needed, ideally as part of your weekly meal prep. In turn, this prevents the seeds from going rancid.
Flax Seeds For Gut Health: What You Need To Know
When it comes to gut health, flaxseeds pack a punch. Loaded with dietary fiber (almost six grams per two tablespoons!), flaxseeds can help promote regular bowel movements. and prevent constipation by keeping your digestive system running smoothly. Plus, its high fiber content acts as a prebiotic, providing food for bacteria in the gut. Additionally, flax seeds contain lignans, which have antioxidant and anti-inflammatory properties. These compounds can also help balance hormones! Improve digestion, support a diverse microbial community, and encourage a healthier gut environment with these small but mighty seeds.
15 Flaxseed Recipes for Gut Goodness
Not sure how to incorporate flaxseed into your daily diet? We’ve got you covered. From oatmeal and smoothies to salads and power snacks, a pinch of flax does the body good. Most of these recipes are gluten free and vegan too!
Gluten Free Vegan Chocolate Chip Cookies
Just swap out the tablespoon of chia seeds for ground flaxseed. Wash it down with a cold glass of non-dairy milk and thank us later.
Oats and Quinoa Power Bowl
Along with fruits and nuts, top your bowl with a tablespoon of flax for added fiber. Your weekday breakfast just got a simple (but effective) update.
Dairy-Free and Gluten-Free Pumpkin Muffins
Although fall is still months away, these pumpkin muffins always hit the spot. Made without eggs, and instead with ground flaxseed, they’re perfect for those with allergies or dietary preferences. Kids love them too!
Gluten Free and Dairy Free Brownies
Sticking with a sweet theme, these brownies are to die for. You need them in your life. If you need. They’re sweet and decadent, but they’re made with wholesome ingredients. Need we say more?
Cookies and Cream Shake
Moving on to shakes, they are the perfect vehicle for a tablespoon or two of flax. You can add your seeds, whole, as the blender will crush them for optimal absorption. If you’re not convinced, know this: It’s Jennifer Garner-approved.
Tropical Turmeric Smoothie
A family favorite! This smoothie is packed with energizing fruits, antioxidants, and probiotics. Summer never tasted so refreshing.
Get Figgy on the shake
With a hint of fresh ginger and the natural sweetness of Black Mission figs, you’ll want to add this smoothie to your lunch rotation:statistics. It is creamy, earthy and full of flavor.
healthy green smoothie
Simple but effective, you probably already have most of these ingredients at home! Add a tablespoon of flax for an extra dose of healthy fats and fiber.
Green Goddess Pasta Salad
With ingredients like tahini, nutritional yeast, and honey, this pasta salad is a flavor explosion, in the best possible way. Sprinkle 1-2 teaspoons of ground flaxseed over your plate and et voilà, you’ve added a few more grams of fiber to your meal.
Green Fruit Salad with Ricotta and Herbs
In many ways, every salad is an opportunity to add a sprinkle of ground flaxseed on top. And this fruit salad is no exception. Add a few teaspoons of flax to the ricotta sauce – no one will notice!
Chai Spiced Buckwheat Granola
Without changing the consistency or texture, add a tablespoon of ground flaxseed to this unique and healthy granola recipe. For an added boost of fiber, sprinkle a few more teaspoons on top of your bowl.
Pumpkin Overnight Oats
Prepared ahead of time breakfast that is perfect for busy mornings. Creamy, perfectly spiced, and slightly sweet, you’ll never know it’s loaded with fiber and healthy fats. Add an additional two teaspoons of flax to the recipe.
Peanut Butter Yogurt Toast
A match made in heaven, peanut butter and banana are a timeless classic. Improve the nutritional profile with a sprinkle of flax on top.
Baked oatmeal with banana and cashews
Speaking of bananas, if you haven’t tried this Banana Cashew Baked Oatmeal, here’s your gentle nudge. Made with nutritious ingredients, like flaxseed, coconut oil, and cashews, a bowl of baked oatmeal will keep you full all morning.
bowl of mediterranean cereals
We may be biased, but this is he the most delicious and satisfying midday meal. High-fiber grains join protein and greens, topped with a lemon-yoghurt dressing, it’s everything and more. Spray the top with linseed oil and you’re done.
