Daily Recommended Amount of Flaxseed?

What is the daily recommended amount of flaxseed for adults and children? I just bought your flax and didn't find any directions on the bag. Can you please help me?
Thank you, Shirley
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Hi Shirley,
This question: what is the daily recommended amount of flaxseed is a common question I get, so I have put together a perfect resource for you here: How Much Flaxseed!

The Daily Recommended Amount of Flaxseed for adults:

Goal 2-4 Tablespoons daily -
You want to begin using 1 Tbs of cold milled flax seed daily.

Maintain this for ~2 days, then work up to 2 Tbs of cold milled flaxseed daily.

Slowly work up to a goal amount of 3-4 Tbs of cold milled flaxseed daily.

Allow your body to get used to the extra fiber. Most people in the U.S. eat ~11 g, which is half the recommended daily amount (25-35 grams per day) of fiber we need every day.

When you add more fiber to your diet, start slow since the body will need time to adjust to an increase in fiber intake! You also want to be sure you are drinking enough water to help keep fiber cleansing and moving through the intestinal tract.

Always listen to what your body is telling you -you may want to go slower or faster. There are days when I eat 6 Tbs of ground cold milled flaxseed in a day, depending on what else I am eating.

If you are not used to fiber, you may experience problems like abdominal discomfort or increased gas -read more about how to manage these symptoms if you eat too much flax too soon.

(This is different if you have Crohns, Diverticulitis or IBS, see detailed recommendations here How Much Flaxseed)

The Daily Recommended Amount of Flaxseed for Children:

Younger Children

~younger than 6 years old or <50lbs

Start with 1/2 teaspoon of cold milled flaxseed daily.
Drink 8 cups of fluids (preferably water) a day.

After 2-3 days, increase to 1 teaspoon of ground flax a day.


Continue increasing the amount until your child reaches a goal of 2 tsps ground flaxseed daily.

Older Children

~older than 6y/o and/or 50-100lbs; (if >100lbs slowly increase to the adult dose if tolerated)

Begin with 1 tsp of cold milled flaxseed every day.

Drink enough water every day -especially after eating flax.

After ~2 days, work up to 2 tsps of ground cold milled flaxseed a day.

Build up to reach the goal of 3-4 tsps of cold milled ground flaxseed every day.

Recommendations and Guidelines

Remember that flax seed is food and it is a easy healthy food to add to your and your family's diet. It is also important to know your own body, eat a healthy balanced diet and get regular exercise.

Flax seed is very nutritious and is a wonderful economical healthy addition to your diet -as long as it is a part of a balanced diet and healthy lifestyle. Support your local farmers and you

Always talk with your health professional and/or doctor, especially if you have questions and if you already have an existing health problems or concern. Many people come buy flax because they tell me that their doctor told them they needed to for their health. Doctors who purchase our flax appreciate the quality of our flax and tell us they eat flaxseed every day for it's many health benefits!

If you have IBS, Crohns, Diverticulitis, etc... Daily Recommended Amount of Flaxseed

If you or someone you know has Diverticulitis, Crohns, IBS, or some type of intestinal disease or inflammation then you know that adding additional fiber to the diet can be irritating. You want to slowly start adding flax in order to minimize or avoid any irritation to the intestinal tract.

Flaxseed has lignans which are anti-inflammatory and WILL help heal your intestinal system. Flax mucilage fiber has properties that soothe, cleanse and heal the intestinal tract.

See detailed recommendations for those with intestinal system sensitivities, etc on this page: How Much Flaxseed.

Here's to your health!
~Ellie

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