Waltanna Farms - Blog #13

Flaxseed During Pregnancy

Date: 13/07/2026

Flaxseed During Pregnancy: Benefits, Risks, and What You Need to Know

Pregnancy is a time when every food choice matters. Many expectant mothers look for natural ways to support their health and their baby's development, and flaxseed is often recommended because of its impressive nutritional profile. Rich in plant-based omega-3 fatty acids, fibre, and antioxidants, flaxseed has earned a reputation as a "superfood."

However, pregnancy is also a time when more isn't always better. While flaxseed offers a range of potential health benefits, research into its safety during pregnancy is still limited. There are currently no official recommendations outlining exactly how much flaxseed or flaxseed oil is considered safe during pregnancy, making moderation and professional advice especially important.

Before adding flaxseed supplements or significantly increasing your intake, speak with your doctor, obstetrician, midwife, or accredited practising dietitian to determine what is appropriate for your individual circumstances.

Why consider Flaxseed?

Flaxseed is naturally rich in:

Alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
Dietary fibre, including both soluble and insoluble fibre.
Lignans, naturally occurring plant compounds with antioxidant properties.
Protein.
Vitamins and minerals including magnesium, phosphorus and manganese.

Together, these nutrients may contribute to improved digestive health, heart health, and overall wellbeing.

Potential Benefits of Flaxseed During Pregnancy

Although research involving pregnant women remains limited, several potential benefits have been identified.

A Source of Plant-Based Omega-3 Fatty Acids

Flaxseed is one of the richest plant sources of alpha-linolenic acid (ALA). Omega-3 fatty acids play an important role in:

Supporting normal foetal brain development.
Contributing to healthy eye development.
Supporting normal nervous system development.
Helping maintain maternal cardiovascular health.

Excellent Source of Fibre

Constipation is one of the most common digestive complaints during pregnancy due to hormonal changes and pressure from the growing uterus.

Ground flaxseed provides both soluble and insoluble fibre, which may help:

Promote regular bowel movements.
Support digestive health.
Increase feelings of fullness.
Feed beneficial gut bacteria.

When increasing fibre intake, it's important to drink plenty of water to avoid digestive discomfort.

May Support Heart and Metabolic Health

Research in the general population has shown flaxseed may help improve:

Blood cholesterol levels.
Blood pressure.
Blood sugar control.
Inflammation.
Oxidative stress.

These benefits may contribute to improved overall maternal health, although more pregnancy-specific research is needed.

Flaxseed and Gestational Diabetes

Gestational diabetes mellitus (GDM) affects many pregnancies and requires careful management to protect both mother and baby.

Some small clinical studies have investigated the effects of flaxseed oil supplementation in women with gestational diabetes.

Researchers observed improvements in:

Fasting blood glucose.
Insulin resistance.
Triglycerides.
Very-low-density lipoprotein (VLDL) cholesterol.
Total cholesterol.
Total cholesterol-to-HDL cholesterol ratio.

Other short-term studies also reported reductions in inflammatory markers and oxidative stress.

While these findings are encouraging, the studies were generally small and lasted only 6 to 12 weeks. Larger, long-term clinical trials are needed before firm recommendations can be made.

What We Still Don't Know

One of the biggest challenges when studying nutrition during pregnancy is that carefully controlled research involving pregnant women is often not ethically possible.

As a result, much of what we know comes from:

Animal studies involving rats, pigs and horses.
Short-term clinical studies involving women with gestational diabetes.
Studies conducted in non-pregnant adults.

Although these studies provide useful insights, they cannot fully predict how flaxseed may affect every pregnancy.

Researchers still don't have clear answers regarding:

The ideal daily intake during pregnancy.
Long-term effects on foetal growth.
Neurodevelopmental outcomes.
Pregnancy duration.
Potential effects on labour or delivery.
Safety of concentrated flaxseed oil supplements.

More high-quality human research is needed before definitive guidelines can be established.

Possible Risks of Flaxseed During Pregnancy

Flaxseed consumed as part of a balanced diet is generally considered safe for most people. However, there are several considerations for pregnant women.

Phytoestrogens (Lignans)

Flaxseed contains lignans, naturally occurring compounds that have weak estrogen-like activity.

Some researchers have questioned whether consuming very large amounts during pregnancy could influence hormone-sensitive processes.

Current human evidence remains limited and inconsistent, and moderate dietary intake has not been shown to cause harm.

Flaxseed Oil Supplements

Unlike whole or ground flaxseed, flaxseed oil contains concentrated amounts of fat but very little fibre or lignans.

Some observational studies have suggested a possible association between high flaxseed oil intake during late pregnancy and an increased risk of preterm birth. However, the evidence is inconsistent, and other studies have not found the same association.

Until more research is available, high-dose flaxseed oil supplements should only be taken under medical supervision.

Digestive Effects

Because flaxseed is high in fibre, suddenly consuming large amounts may cause:

Bloating.
Gas.
Abdominal discomfort.
Diarrhoea.

Increasing intake gradually and drinking adequate water can help minimise these effects.

Raw or Unripe Flaxseed

Raw or immature flaxseed naturally contains small amounts of cyanogenic glycosides. These compounds can release tiny amounts of cyanide during digestion.

Commercially prepared flaxseed intended for human consumption is considered safe, and normal cooking, roasting or baking significantly reduces these compounds.

Blood Thinning

Flaxseed may have mild blood-thinning effects. Women taking anticoagulant medications or preparing for surgery or a caesarean section should discuss flaxseed intake with their healthcare provider.

Practical Tips for Including Flaxseed During Pregnancy

If your healthcare provider is happy for you to include flaxseed in your diet, these tips may help:

Aim for moderation. Around 1–2 tablespoons (10–20 g) of ground flaxseed per day is commonly used as a moderate dietary amount.
Choose ground flaxseed rather than whole seeds, as the nutrients are more easily absorbed.
Sprinkle flaxseed over cereal, yoghurt, porridge or salads.
Add it to smoothies, muffins, pancakes or homemade breads.
Drink plenty of water to support healthy digestion.
Avoid starting flaxseed oil supplements unless advised by your healthcare professional.

Who Should Seek Medical Advice First?

Always speak with your doctor, midwife or dietitian before increasing flaxseed intake if you:

Have gestational diabetes.
Have a bleeding disorder.
Take blood-thinning medication.
Have inflammatory bowel disease or digestive disorders.
Have a high-risk pregnancy.
Are considering flaxseed oil capsules or concentrated supplements.

The Bottom Line

Flaxseed is a highly nutritious whole food that provides fibre, plant-based omega-3 fatty acids, antioxidants and a range of important nutrients. For many women, moderate amounts of ground flaxseed can be included as part of a healthy pregnancy diet.

Emerging research also suggests flaxseed may offer benefits for women with gestational diabetes by supporting blood glucose control and improving certain cardiovascular risk factors. However, evidence remains limited, particularly regarding long-term pregnancy outcomes.

Because there are currently no official guidelines for flaxseed intake during pregnancy, moderation remains the safest approach. Whole or ground flaxseed consumed as part of a balanced diet appears to be a sensible choice for most women, while high-dose flaxseed oil supplements should only be used under the guidance of a healthcare professional.

As with any dietary change during pregnancy, personalised advice from your doctor, obstetrician, midwife or accredited practising dietitian is the best way to ensure both you and your baby receive the nutrition you need safely.

Article by Michael Nagorcka and researched by Ashleigh McIntosh.

Michael Nagorcka is the current owner of Waltanna Farms and a fifth-generation member of the Nagorcka family to farm the land. Continuing a proud family legacy, Michael has extensive knowledge of farming, organic production, and the growth of Waltanna's high quality flaxseed crops and production facilities.

Ashleigh McIntosh is a qualified food technologist with experience across a wide range of sectors within the food industry. Within the Waltanna team, she specialises in recipe development, product research, and creating educational content that showcases the versatility and benefits of Waltanna products.