Flax and Chia Seeds (2024)

Flax and chia seeds are seeds that pack a nutritional punch. Flax and chia seeds are available year-round at the grocery store and are usually found in the health foods section, the baking aisle, or by the nuts. Flaxseed can be ground up to increase absorption in your body. Store flax seeds and chia seeds in a tightly sealed container in your freezer to prevent spoilage. You can enjoy both flax and chia seeds sprinkled into hot cereal or yogurt, on salads, or in baked goods and smoothies.

Why is this a superfood?

  • Contain healthy fats called omega-3s, which are good for your heart health
  • Are high in fiber which helps to lower cholesterol, keep you full, and promote regular bowel movements and gut health
  • High in antioxidants, compounds that protect your body against damage and inflammation

Use With Kidney Disease

Because flax seeds and chia seeds are low in sodium, potassium, and phosphorus, they are healthy for all the following kidney conditions and treatments:

  • CKD/Transplant
  • Hemodialysis (3 times/week)
  • Daily Home and Nocturnal Hemodialysis/Peritoneal Dialysis

Kidney Stones

  • Chia seeds are high in oxalate. If you have a history of oxalate stones, be sure to eat a high calcium food at the same time to decrease oxalate absorption. Talk with your kidney doctor or dietitian to see if you need to limit oxalates.

Flax and Chia Seeds Facts

Protein (grams)Phosphorus (mg)Potassium (mg)Oxalate
Flax Seed (ground, 2 Tbsp)390114Low
Chia Seeds (2 Tbsp)4224106High

Chia Pudding with Berries

Source: Davita

Portions: 4

Serving Size: ½ cup plus berries

Ingredients:

2 cups vanilla almond milk (or cow’s milk, coconut, rice, nut milks, or oat milk)

½ cup chia seeds

For Topping:

¼ cup shredded, sweetened coconut

½ cup fresh blueberries

4 large strawberries, sliced

Preparation:

  1. Mix milk and chia seeds together in a bowl.
  2. Pour mixture into 4 separate dishes, stirring to evenly distribute the chia seeds.
  3. Refrigerate until set, at least 1 hour.
  4. Top each serving with ¼ cup coconut flakes, ¼ blueberries, and 4 sliced strawberries and enjoy!

Nutrients per serving: (Varies by exact ingredients used)

Calories: 184 calories

Protein: 4 g

Carbohydrates: 22 g

Fat: 9 g

Cholesterol: 0

Potassium: 199 mg

Sodium: 94 mg

Spiced Raisin Carrot Tea Bread

Source: Mayo Clinic

Number of Servings: Serves 18

Ingredients:

  • 1 1/2 cup whole-wheat pastry flour
  • 1/4 cup flaxseed flour
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 1/4 teaspoon ground cayenne pepper
  • 2 eggs
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1/2 cup unsweetened applesauce
  • 1/4 cup olive oil
  • 3/4 teaspoon almond extract
  • 1 tablespoon grated lemon zest
  • 2 cups shredded carrots (about 4 carrots)
  • 2/3 cup raisins

Directions:

Heat oven to 375 F. Sift wheat and flax flour, baking soda, baking powder, salt and spices into a large bowl. Whisk until combined.

In a separate bowl, mix together eggs, brown sugar, honey, applesauce, olive oil and almond extract. Stir in lemon zest, carrots and raisins.

Add the wet ingredients to the dry ingredients and stir until just combined, being careful not to overmix. Pour batter into a lightly greased 9-by-5-inch loaf pan and bake at 375 F for 45 to 60 minutes, until a tester inserted into the center comes out clean. Cool and cut into 1/2-inch slices.

Nutritional analysis per serving:

Serving size: 1 slice (1/2-inch thick)

  • Total carbohydrate: 25 g
  • Dietary fiber: 3 g
  • Sodium: 140 mg
  • Saturated: fat 1 g
  • Total fat: 4 g

This content is provided for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.

Download the NKF Patient Flyer: Flax and Chai Seeds

Save this content:

Share this content:

Is this content helpful?

Back to top:

Last Reviewed: 11/01/2023

Is this content helpful?

30 East 33rd Street, New York, NY 10016

© 2024 National Kidney Foundation Inc.

Flax and Chia Seeds (2024)

FAQs

What happens if I eat chia and flax seeds every day? ›

Naturally rich in protein, antioxidants, vitamins, minerals, and fiber, this duo is great for the heart, brain, skin, and cellular health. Thanks to their high fiber content, flax and chia seeds keep you feeling full longer, prevent constipation, and help manage weight and sugar balance as well.

How much flax and chia seeds per day for constipation? ›

To relieve constipation, though, you'll need to consume 1 to 4 tablespoons of ground flaxseed per day. Flaxseed oil and whole seeds might not be as effective. You can stir flaxseed into oatmeal, soup, or cereal for added fiber. Or, add ground flaxseed to yogurt or smoothies.

What are the side effects of flaxseed and chia seeds? ›

About 2 tablespoons of chia seeds pack nearly 10 grams of fiber. And although fiber is an essential nutrient for gut health, a side effect of fiber is gas and bloating, according to Mount Sinai. "Some people may experience GI and digestive issues from eating too many chia seeds.

How to add chia seeds and flax seeds for weight loss? ›

U can take chia seeds as soaked form and flax seeds as roasted oad powdered form early morning. Along with for reducing weight follow three main things like healthy diet, exercise and walk early morning and evening. Take high fibre food in ur diet. add fruits and vegetables in ur diet.

What happens to your body when you start eating flax seeds daily? ›

Flaxseed is a good source of dietary fiber. Eating flaxseed in muffins or other foods seems to increase bowel movements in young adults and people with diabetes. Diabetes. Taking flaxseed by mouth might slightly improve blood sugar control in people with type 2 diabetes.

Is flaxseed safe for kidneys? ›

Because flax seeds and chia seeds are low in sodium, potassium, and phosphorus, they are healthy for all the following kidney conditions and treatments: CKD/Transplant. Hemodialysis (3 times/week) Daily Home and Nocturnal Hemodialysis/Peritoneal Dialysis.

How long does it take for flax seeds to make you poop? ›

Linseeds can act within 12 – 24 hours but may take 2 – 3 days to reach the maximum effect. 5. It is common to see Linseeds in the stool – this is normal. It is important to drink around 2 litres of fluid in a day as too little fluid can cause constipation and Linseeds need fluid to make them work properly.

What drink is good for emptying your bowels? ›

Beneficial drinks for constipation include prune juice, lemon juice, apple juice, and cranberry juice. However, some constipation relief over-the-counter (OTC) medications can also come in a drink format.

What does flaxseed do to your colon? ›

The National Center for Complementary and Integrative Health (NCCIH) states that flaxseed contains fiber. As an undigestible carbohydrate, fiber adds bulk to stool and makes it easier to move through the digestive tract. For many people, fiber-containing foods like flaxseed help to relieve constipation.

What is the biggest disadvantage of flax? ›

The NCCIH add that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage. Also, too much flaxseed or flaxseed oil can cause diarrhea.

Who should not eat flax seeds? ›

Ask your doctor before taking flaxseed if you are pregnant or breastfeeding. Men with prostate cancer should ask their doctor before taking flaxseed. People with a bowel obstruction, inflamed bowel, or narrowed esophagus should not take flaxseed. It is high in fiber and could make the condition worse.

Is 2 tablespoons of chia seeds a day too much? ›

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.

Is it OK to mix chia seeds and flax seeds? ›

Could you eat chia seeds and flaxseeds together? You can eat chia and flax together, as they both provide a wide array of nutrients including fiber, plant protein and omega-3 fatty acids. Adding flaxseeds to chia adds the benefits of lignans, which chia seeds do not have.

How much flax and chia seeds per day to lose weight? ›

You can sprinkle them on top of yogurts or incorporate them into smoothies, oatmeal, or baked goods. Both can also be used to thicken sauces or as egg substitutes in many recipes. Regarding how much to eat, most of the benefits listed above were seen with 1–2 tablespoons (10–20 grams) of seeds per day.

Can flax seeds reduce belly fat? ›

The tiny brown seeds also contain fibre, which can help you lose belly fat. Also, if you are wondering are flaxseeds good for constipation, then the answer is yes, they are due to their fibre content. Flaxseeds have both soluble and insoluble fibre.

What happens to your body when you eat chia seeds everyday? ›

Chia seeds contain quercetin, an antioxidant that can reduce your risk of several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, lower your odds of getting heart disease.

When to eat flax seeds, morning or night? ›

Just 1-2 teaspoons of flax seeds should be consumed daily. Avoid taking too many flax seeds if you want to reduce weight quickly. Given that they are rich in protein and fibre, eating them in the morning is a good idea. In this way, your metabolism will also be significantly increased.

What are the side effects of eating flaxseed everyday? ›

Flaxseed is quite safe but sometimes its overconsumption may lead to many side-effects. These are basically gastrointestinal side-effects which can lead to increase in the number of bowel movements, gastric trouble, nausea, abdominal pain, diarrhea, and constipation.

How much chia seeds per day to lose weight? ›

Chia seeds have impressive benefits and are a very versatile ingredients. Do not exceed 1-2 tablespoons per day and always hydrate them in water or milk before use. Remember chia alone cannot cause weight loss. It has to be part of a well-balanced diet and effective exercise routine.

Top Articles
Latest Posts
Article information

Author: Kimberely Baumbach CPA

Last Updated:

Views: 6262

Rating: 4 / 5 (41 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Kimberely Baumbach CPA

Birthday: 1996-01-14

Address: 8381 Boyce Course, Imeldachester, ND 74681

Phone: +3571286597580

Job: Product Banking Analyst

Hobby: Cosplaying, Inline skating, Amateur radio, Baton twirling, Mountaineering, Flying, Archery

Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.