In this guide
Quick answer
The best way to consume flax seeds is ground, about one to two tablespoons a day, stirred into food or a drink and followed by plenty of water. Whole flax seeds often pass through the body undigested, so grinding them, raw or lightly roasted, is what lets you actually get their fat, protein and fibre.
In India flax seed is alsi, and most of us first met it as roasted alsi with salt after a meal, or inside a winter pinni. Both are good habits. The only change we suggest is to grind or crush the seeds rather than swallow them whole, and to grind small amounts often rather than a big jar at once.
What is alsi called in English?
Alsi is called flax seed or linseed in English. Both names mean the same small, flat, glossy brown seed of the flax plant. In other Indian languages it is known as javas or jawas in Marathi, agashi in Kannada and ali vithai in Tamil.
There is also a golden variety of flax seed, which is lighter in colour and slightly milder. The brown seed is the one sold as alsi in most of India, and it is the one we keep as Flax Seeds (Alsi) on our seeds shelf. Our dry fruit names in English and Hindi list covers the other seeds too.
Whole or ground flax seeds: which is better?
Ground is better. The seed coat of flax is hard and smooth, and a whole seed can travel through the gut without being broken down, taking most of its nutrition with it.
| Form | Digestion | Keeps for | Best use |
|---|---|---|---|
| Whole, raw | Often passes through | Months, sealed | Storing, grinding later |
| Whole, roasted | Better if chewed well | A few weeks | Mukhwas after meals |
| Ground, raw | Easily digested | A few weeks, cold | Rotis, curd, smoothies |
| Ground, roasted | Easily digested | Two to three weeks | Chutney powder, laddoos |
The practical answer: buy whole seeds, because they keep well, and grind a week’s worth at a time in a mixer or spice grinder.
How much flax seed should you eat a day?
One to two tablespoons of ground flax seed a day, roughly 10 to 20 g, is the amount most commonly suggested for adults. Start with one teaspoon and build up over a week or two, because the fibre takes getting used to.
Flax is dense in nutrition. Per 100 g it provides about 530 kcal, about 18 g of protein, about 42 g of fat, a large share of it the plant omega-3 called ALA, and about 27 g of fibre. Two tablespoons is a small amount by weight but a real contribution to the day’s fibre.
- Drink water with it. Flax absorbs liquid, and a lot of fibre with too little water is uncomfortable.
- Spread it across the day rather than taking it all at once, if you are new to it.
- Ask a doctor first if you are pregnant or breastfeeding, have a digestive or hormonal condition, or take regular medication.
How do you roast alsi at home?
Dry-roast alsi in a heavy pan on low to medium heat for about five to seven minutes, stirring all the time, until the seeds start to crackle and smell nutty. Take them off the heat at once and spread them on a plate to cool.
- Heat a thick kadhai or tawa on medium, then turn it to low.
- Add the seeds in a thin layer. Do not crowd the pan.
- Stir constantly. The seeds will puff slightly, crackle and some will jump.
- When the crackling slows and the smell turns toasty, take the pan off. Burnt flax tastes bitter.
- Cool completely before grinding or storing. Warm seeds sweat in a jar.
For alsi mukhwas, sprinkle a little salt water over the seeds in the last minute of roasting, with a pinch of ajwain or a squeeze of lemon if you like. The salt sticks as the water dries off. Chew these well rather than swallowing them whole.
Easy ways to add flax seeds to Indian food
- In roti or paratha dough: one to two tablespoons of ground alsi per bowl of atta. You will not taste it.
- In curd or raita: stir in a teaspoon of ground flax just before eating.
- Alsi chutney powder: roasted alsi ground with roasted chana dal, dry red chilli, garlic and salt, eaten with rice or idli.
- Alsi pinni or laddoo: roasted ground alsi with atta, jaggery, ghee and chopped nuts, a Punjabi winter favourite.
- In smoothies, oats and dalia: ground flax thickens them slightly.
- As an egg substitute in baking: one tablespoon ground flax mixed with three tablespoons of water, left for a few minutes to turn gluey.
If you like a mix, our Five Seeds Mix and Muesli Mix (Seeds) are easy to sprinkle, and our seeds page compares them.
How do you store ground flax seeds?
Store ground flax in an airtight jar in the fridge and use it within two to three weeks. Once the seed is broken, its oil is exposed to air and slowly turns rancid, which you will notice as a bitter, paint-like smell.
- Whole flax seeds keep for months in a sealed jar in a cool, dark cupboard.
- Grind only what you will use in a week or two.
- Keep ground flax away from the stove and sunlight.
- Smell it before you use it. Fresh flax smells mild and nutty.
We send alsi and our other seeds across India; orders start at ₹1,000 and every order ships free. See today’s price on the Flax Seeds (Alsi) page.
Alsi sits near the top of two of our lists: omega-3 dry fruits and seeds and fibre-rich dry fruits.
Questions people ask
Can I eat flax seeds without roasting?
Yes. Raw ground flax is fine to eat in curd, smoothies or dough. Roasting is mainly for flavour and crunch.
Should flax seeds be soaked?
You can soak them overnight, which softens them and forms a gel, but soaking does not break the seed coat the way grinding does. Grinding is the more reliable way.
What is the best time to eat alsi?
There is no single best time. Most people find it easiest with breakfast or in the rotis at lunch, with a glass of water alongside.
Is flax seed the same as sabja or chia?
No. Flax is a flat, glossy brown seed that is best eaten ground, while chia and sabja are tiny seeds that swell into a gel when soaked. They come from three different plants.
Can children eat flax seeds?
Small amounts of ground flax mixed into food are commonly given to older children. For children under five, or any child with a health condition, ask your doctor first.
We deliver across India See 87 city pages
Written at our counter, where these questions get asked every week.
