Flaxseeds, revered as a powerful superfood, are gaining popularity among health-conscious individuals due to their impressive nutritional profile. These tiny seeds are rich in omega-3 fatty acids, dietary fibre, and antioxidants, making them beneficial for heart health, gut function, and overall wellness. Yet, the timing of consumption plays a crucial role in maximising these benefits. Nutritionist Deepsikha Jain, MSc in Global Public Health Nutrition (UK) and a national diabetes educator, advises consuming flaxseeds strategically to harness their potential fully. She recommends taking them on an empty stomach for healthy fats, before meals to curb appetite, or as a mid-day snack with fruit or yoghurt, ensuring optimal digestive support, sustained energy, and improved metabolic health.
Flaxseeds: Nutritional powerhouse with benefits
Flaxseeds are a versatile and nutrient-dense addition to your diet. They are an excellent source of healthy fats, particularly omega-3 fatty acids, which are essential for heart health, brain function, and gut wellness. Their high fibre content supports digestive health and can aid in stabilising blood sugar levels. Regular consumption of flaxseeds has also been associated with improved cholesterol levels, better weight management, and a reduced risk of chronic diseases.
Given their numerous benefits, the question arises: is there a specific time of day to consume flaxseeds to maximise these advantages?
What is the right time to consume flaxseeds
According to nutritionist Deepsikha Jain, consuming flaxseeds at the right time is crucial for achieving their maximum health benefits. She recommends taking just 1 to 2 tablespoons per day and highlights three optimal timings depending on your body’s needs.
- On an empty stomach for healthy fats
Starting your day with flaxseeds on an empty stomach can boost your intake of essential omega-3 fatty acids. Deepsikha suggests mixing a tablespoon of flaxseeds in a glass of water and drinking it first thing in the morning.She explains, “Flaxseeds are a rich source of healthy fats, which can improve gut health, stabilise blood sugar levels, and support overall metabolic function.” This method is particularly beneficial for those looking to enhance digestive health and maintain consistent energy levels throughout the day.
- Before meals to prevent overeating
Another ideal time to consume flaxseeds is just before your main meals. The high fibre content of flaxseeds promotes a feeling of fullness, which can help curb overeating and support weight management.Nutritionist Deepsikha notes, “Taking a tablespoon of flaxseeds before meals can act as a natural appetite suppressant. It slows digestion, allowing you to consume fewer calories without feeling deprived.” This approach is especially useful for individuals aiming to maintain a healthy weight or manage blood sugar levels.
- As a mid-day snack with fruits or yoghurt
Flaxseeds can also be consumed as a nutritious mid-day snack, combined with fruits or yoghurt. This combination not only adds flavour but also provides a balanced intake of protein, probiotics, and fibre, which together enhance gut health and sustain energy levels.Deepsikha advises, “Using flaxseeds with yoghurt or fresh fruit ensures that you are supporting your digestive system while keeping your metabolism active during the afternoon slump.” This snack is convenient, versatile, and ideal for busy lifestyles.
How to include flaxseeds into your daily diet
Flaxseeds can be consumed in several forms, including whole seeds, ground flaxseeds, and flaxseed oil. Ground flaxseeds are often preferred as they allow better nutrient absorption. You can sprinkle them over cereals, blend them into smoothies, mix them into baked goods, or simply stir them into a glass of water or yoghurt.However, it’s important to consume flaxseeds in moderation. Overconsumption may lead to digestive discomfort or interact with certain medications. Sticking to 1–2 tablespoons daily ensures you enjoy their health benefits safely.Also Read | Black rice or brown rice: Which whole grain boosts health more and supports long-term wellness