How to Drink Flaxseed with Water, Juice, Tea, and More

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Reap the benefits of flaxseed by adding it to your drinks or food

Co-authored by Lyssandra Guerra and Luke Smith, MFA

Last Updated: September 8, 2024 Fact Checked

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• Flaxseed Water
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• Flaxseed Drink Recipes
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• Adding Flaxseed to Food
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• Flaxseed Benefits
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• Video

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Flaxseed is a superfood that's often used to curb appetite for weight loss and as a replacement for eggs or a supplement for vegan diets. It contains high amounts of fiber and heart-healthy fats, but these must first be released by grinding the seed into a powder. We’ll show you how to add ground flaxseed to water and other beverages and foods for easy consumption. We’ll also outline the various benefits of flaxseeds, so you know exactly how you’re helping your body.

Things You Should Know

• Grind 1 tsp (5 g) of flaxseed into a powder using a spice grinder or coffee grinder to release the valuable nutrients from within the seed.
• Add the ground flaxseed to 1 cup (250 ml) of water and let it sit for 2 hours, or until it has a gel-like consistency. Then strain it and drink up!
• Also add flaxseed powder to your smoothies, fruit juice, or even your tea to enhance your favorite beverages with beneficial fats and fibers.

Steps

Method 1

Method 1 of 4:

Flaxseed Water

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1. 
   1
   Grind up 1 tsp (5 g) of flaxseed with a spice grinder or mortar and pestle. Grind whole flax seeds up before you eat them so your body can more easily digest the nutrients contained within. The shells themselves aren’t particularly beneficial, and make it harder for your body to get at the good stuff inside the seeds. Grind your flax seeds to a fine powder in a mortar and pestle, food processor, or even a coffee grinder, then set them to the side.

   • Or, grind more flaxseed than you think you’ll need, then store the ground flaxseed in a sealed container to use within 3-4 days.
   • If you have pre-ground flaxseeds, then don't worry about grinding them up again. This only applies to whole flaxseeds.
2. 
   2
   Soak the ground flaxseed in 1 cup (250 ml) of water for 2 hours. Add 1 tsp (5 g) of ground flaxseed into 1 cup (250ml) of water and stir it gently for just a few moments to prevent it from bunching up. Then, let it sit until it takes on a gel-like consistency. Warm water works best, as it tends to draw out more nutrients, but go ahead and use cold water or place the glass in the fridge if that’s more enjoyable for you to drink.

   • Or, soak the flaxseeds overnight. This is better for mixing the water into other recipes than for drinking straight, as it tends to be much more gel-like and has a much stronger flavor.
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3. 
   3
   Strain the flaxseeds out and drink the leftover water. Pour the liquid through a strainer or a cheesecloth into another container. Or, if you don't mind having a little crunch in your drink, feel free to leave the larger flaxseed bits in the water. Add 1–2  tsp (4.9–9.9 mL) of honey or lemon juice, if you’d like a tastier drink.

   • If you plan to use the water in blended drinks, leave the flaxseeds in, as these will be ground up and disintegrate in the blender.
   • Store flaxseed water in the fridge for 1-2 days, though it’s best to drink it as soon as it's ready to avoid spoiling.
4. 4
   Drink only 1 cup (250 mL) of flaxseed water per day. As with everything, moderation is key! Drinking or eating too much flaxseed can cause bloating, gas, and diarrhea (in extreme cases). It's generally recommended that you only drink 1 cup (250 ml) of flaxseed water a day. This contains the most amount of nutrients that your body can digest each day—you won’t reap many benefits by consuming more.

   • Drink your flaxseed water in the morning for a fiber boost, at lunch to curb your appetite, or in the evening to balance your cholesterol.
   EXPERT TIP

   

   Lyssandra Guerra

   Certified Nutrition & Wellness Consultant

   Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

   

   Lyssandra Guerra
   Certified Nutrition & Wellness Consultant

   Did You Know? Consuming flaxseed can help reduce inflammation in your body due to its high omega-3 content. Flaxseed is also high in soluble fiber, so it's beneficial for preventing constipation and removing toxins and waste from your body. In addition, flaxseed can help balance your hormones due to its phytoestrogen quality.
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Method 2

Method 2 of 4:

Flaxseed Drink Recipes

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1. 
   1
   Brew flaxseed tea to create a hot, comforting drink. Mix 1 tsp (5 g) of whole or ground flaxseed with 1 cup (250 ml) of boiling water, then wait for about 10 minutes or until it reaches a comfortable temperature to drink. If you'd prefer to not have grounds in your tea, strain them out before you start to drink it.

   • Drop a tea bag in the hot water as well to mask some of the flaxseed flavor. Herbal teas such as peppermint or chamomile work best, and have a well-known relaxing effect. Lemon tea or ginger tea are known to be good for your health as well.
2. 
   2
   Mix flaxseed water or flaxseed oil with juice for a nutritional boost. Flaxseed water and flaxseed oil are perfect to add to juice, since their unusual flavors are easily masked by fruit and veggie flavors. Pour ⅔ of a glass of your favorite fruit or vegetable juice and mix it with about 1/2 cup (125 ml) of flaxseed water or 1 US tbsp (15 mL) of flaxseed oil.

   • Sweet juices, like mango juice, apple juice, or pineapple juice are great as the sweet flavors mask the sometimes off-putting flavor of the flaxseed water.
3. 3
   Blend flaxseed into a smoothie for a tasty and sweet choice. Add 1 tsp (5g) of flaxseeds to your blender when making smoothies to pack a whole lot of nutrition into a sweet package. For a simple smoothie, blend flaxseed with 2 cups (320 g) of fresh strawberries (or your fruit of choice), 0.5  c (120 mL) of milk, and 0.25  c (59 mL) of yogurt.

   • Use whole flaxseeds to preserve the fiber content, or flaxseed water or flaxseed oil if you don't want any chunks in your smoothie.
   • Or, make a green smoothie with flaxseed and veggies like kale or spinach for an antioxidant-rich treat.
4. 4
   Make telba, a traditional Ethiopian drink, with toasted flaxseed. Add 1 cup (250 mL) of whole flaxseeds to a cast-iron skillet over low heat and stir them for 5-10 minutes, until they smell nutty. Then, grind them to a powder and add the powder to 6 cups (1.5 L) of water. Let it sit for 15 minutes, then strain it into a pitcher. Add 1-2 tbsp (15-30 mL) of honey and a dash of cinnamon, give it a mix, and pour yourself a glass over ice.

   • Toasting the flaxseed before grinding them adds a rich and sweet tinge to this classic flaxseed drink.
5. 5
   Drink a bottled flaxseed beverage for a quick and easy option. If you’re pressed for time, or just don’t want to fiddle around with a blender or other kitchen tools, there are plenty of off-the-shelf flaxseed drinks available at your local grocery store. Check the health food or beverage sections to find a pre-prepared drink that’ll offer all the benefits of flaxseed—from alleviating heart diseases to lowering blood sugar.
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Method 3

Method 3 of 4:

Adding Flaxseed to Food

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1. 
   1
   Mix flaxseed into your yogurt or cereal for a nutritional breakfast. Add 1 tsp (5 g) of ground flaxseeds into your morning yogurt or eat flaxseed with cold cereal with milk for a creamy morning pick-me-up. Or, make overnight oats with 1 tsp (5 g) of ground flaxseed for a heartier meal to start your day.

   • Starting your morning with a healthy dose of fiber is a great way to kick your digestive system into gear.
2. 
   2
   Add ground flaxseed to your pancake or waffle batter. Slip 1 tsp (5 g) of ground flaxseeds into the batter of your baked goods for a low-key and tasty way to get this super grain into your diet. In small amounts, it won’t drastically alter your recipes, but add 1  tsp (4.9 mL) of water if you find your baked goods are a bit dry after adding the powder.
3. 
   3
   Make a healthy flaxseed breading or seasoning. Blend 0.25 tsp (1 g) of salt, 0.25 tsp (1 g) of pepper, 0.3 cups (75 mL) of bread crumbs, and 0.5 cups (125 mL) of ground flaxseed, and use it to bread your chicken or pork. Or, blend 0.5 cups (125 mL) of ground flaxseed with a pinch each of salt, pepper, red pepper flakes, and ground cumin for an all-purpose seasoning with a little bite.

   • Flaxseed is incredibly versatile, and works well for almost any seasoning base. Mix and match your favorite herbs and spices to find a combination you love!
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Method 4

Method 4 of 4:

Benefits of Flaxseed

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1. 1
   Consume flaxseed for heart-healthy omega-3s. Omega-3s are a vital form of fat also found in things like fish and nuts. These fats have been linked to helping those with heart or cardiovascular diseases. Experts recommend consuming between 1.1-1.6 grams of omega-3s a day, which is more than covered by just 1 tbsp (7 g) of flaxseed. That said, stick to just 1-2 tbsp (7-14 g) of flaxseed per day to avoid bloating or other negative side effects.

   • The omega-3s in flaxseeds are a result of the lignans found in the seed, which are compounds produced by many plants that are also rich in antioxidants and help to regulate hormone levels.
2. 2
   Drink flaxseed to help you get your daily dose of fiber. Experts recommend getting between 21-38 grams of fiber each day in order to maintain a healthy digestive system. Just 1 tbsp (7 g) of flaxseed contains around 2 grams of fiber, which is a good portion of your daily intake. What’s more, flaxseed provides soluble fiber, which helps to lower your cholesterol. They also contain insoluble fiber, which aids your digestive system.

   • Getting enough fiber depends on more than just flaxseed. Be sure to eat plenty of grains and proteins, as well; not just flaxseed!
3. 3
   Use flaxseed to curb your appetite between meals. Research shows that taking a small amount of flaxseed as a beverage (like in flaxseed water) goes a long way to helping you feel satisfied for longer. This is especially helpful for those trying to reduce snacking or lower their portion sizes during meals, and may help you to lose weight when done with the aid of a doctor or nutritionist.
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Warnings

• Flaxseed may disrupt some prescription medications, like diabetes, estrogen, or blood pressure drugs. Talk with your doctor about adding flaxseed to your diet if you take any oral prescription medications or are on a controlled diet.
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