The Microbiome: Add for a Happier Gut
Our digestive system, and most notably the gut, is responsible for a large part of our immune system – this relates to that well known saying, ‘you are what you eat’. This is of course not directly true but it highlights how the quality of our diet can influence how we feel day to day. Our gut is responsible for absorbing the vital nutrients we get from food, and in turn, provides a perfect habitat for the microscopic organisms that make up the microbiome.
The gut microbiome in particular is of great importance to our health – if our gut isn’t balanced and happy, we won’t feel as healthy as we could. In this article, we hear from Dr Rupy about how flaxseed can support gut health, provide valuable nutrients and fibre, and why you might consider adding these tiny seeds to your meals.
Dr Rupy is a GP specialising in Emergency Medicine, nutritionist and founder of The Doctor’s Kitchen podcast. He explains:
If there’s one pantry item that punches well above its weight, it’s flaxseed. I personally use it daily and I get mine from Linwoods, a brand I really trust to deliver exceptional quality ingredients that are organic and delicious.
At first glance, flaxseed might look like just another trendy health food. But look beneath the surface and you’ll find a powerhouse of fibre, healthy fats, and polyphenols that your gut (and the rest of your body) will thank you for. What’s even better is that these benefits are backed by real peer reviewed evidence and even some clinical trials, not just internet wellness claims. As a doctor and nutritionist, it makes me even more confident to recommend it.
Whether you’re looking to improve your gut, reduce inflammation, or simply feel more balanced, flax could be one of the easiest additions to your daily routine.
What’s in a Flaxseed?
Flaxseeds are rich in four major compounds that make them a versatile ally for gut and metabolic health:
- Soluble fibre: When fermented in the gut, flax fibre produces short-chain fatty acids (like butyrate) that nourish the gut lining and strengthen the gut barrier.
- Alpha-linolenic acid (ALA): This is a plant-based omega-3 fatty acid, known for supporting blood vessel health and helping reduce inflammation.
- Lignans: Flax is one of the richest food sources of SDG (secoisolariciresinol diglucoside), a type of polyphenol. SDG is converted by your gut bacteria into enterolactone and enterodiol, which have antioxidant, anti-inflammatory, and oestrogen-modulating effects.
- Plant protein: Around 4g per 20g serving, which helps support satiety and muscle maintenance.
It’s this combination of fibre, healthy fats, antioxidants, and polyphenols that gives flax its wide reaching benefits and one that I reach for daily.
– Dr Rupy
Flaxseed Benefits – How Flax Supports Gut Health
1. Fibre that Feeds Your Microbiome
The soluble fibre in flaxseed is fermentable, meaning it acts as fuel for your gut microbes. As they ferment the fibre, they produce short-chain fatty acids like butyrate, which:
- Strengthen the gut lining
- Lower local and systemic inflammation
- Help regulate the immune response
This makes flax a brilliant food for anyone experiencing digestive discomfort or looking to improve overall gut function.
– Dr Rupy
2. Anti-Inflammatory and Antioxidant Effects
A 2019 meta-analysis of 32 clinical trials found that flaxseed significantly lowered inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) and TNF-α. These reductions are particularly important for those with high baseline inflammation, such as people with metabolic syndrome or elevated BMI.
The lignans in flax also act as antioxidants, helping protect gut cells from damage caused by oxidative stress, another key factor in maintaining a healthy, resilient digestive system.
– Dr Rupy
3. Blood Sugar Balance
Flax’s unique fibre profile helps slow digestion and reduce post-meal blood sugar spikes. For anyone with blood sugar issues or just trying to maintain steady energy throughout the day this is a huge win. Stable blood sugar can also reduce gut irritation caused by rollercoaster glucose and insulin responses.
This is a benefit of flaxseed that you can control – you’ll feel less hungry and maintain better energy levels in between meals.
What About Omega-3s?
Flax is one of the best plant sources of ALA, a form of omega-3. Alpha-lipoic acid is produced by the body in small quantities from certain foods in our diet, and it acts as an anti-oxidant. So including sources such as Flax in our diet to supplement the ALA in our system can boost our immune system and protect against disease.
While ALA doesn’t convert efficiently into EPA and DHA (the types found in oily fish), it still has anti-inflammatory properties on its own and supports cardiovascular and metabolic health.
For plant-based eaters, flaxseed is an essential source of omega-3s and worth including daily.
How Much Flaxseed Do You Need Each Day?
Most of the research showing benefits used between 10–30 grams per day (around 2–4 tablespoons of ground flaxseed). That amount delivers a meaningful dose of ALA, fibre, and lignans.
If you’re new to flax, start with 1 tablespoon a day and work your way up slowly. Your gut will appreciate the gradual increase in fibre and tolerate the new addition easier.
– Dr Rupy
Can you eat flaxseeds whole??
Flax needs to be ground to unlock its nutritional benefits whole seeds often pass through undigested. You can buy flax pre-ground (sometimes labelled as flaxmeal) or grind it fresh in a coffee grinder and store it in the fridge.
Soaking isn’t essential but can help with digestibility, especially for sensitive stomachs. Flax becomes gel-like when mixed with liquid, which some people find soothing for the gut lining.
Including milled Flaxseed in your diet offers a natural way to relieve constipation and regulate bowel movements.
Easy Ways to Add Flax to Your Diet
You don’t need to overhaul your diet; flax works best when integrated into the meals you’re already eating. If in doubt, start small. Here are a few ideas:
- Stir into porridge, yoghurt, or overnight oats
• Blend into smoothies for a fibre and omega-3 boost
• Sprinkle over soups, salads, or stews for a nutty flavour - Add to homemade breads, muffins, or crackers
• Use as a plant-based egg replacer (1 tbsp flax + 3 tbsp water = 1 egg)
You’ll also find flaxseed-based blends, including powders that combine flax with probiotics or plant protein, a convenient way to support gut health on busy days.
Final Thoughts from Dr Rupy
Flaxseed is more than just a trendy topping; it’s a proven, versatile, and affordable food that supports gut health from multiple angles. With its unique mix of fermentable fibre, plant-based omega-3s, and powerful polyphenols, it offers something for every gut!
And the best part? A couple of spoonfuls a day is all it takes.