Are you using this superfood correctly?

#perimenopause #hormonebalance #flaxseeds #womenshealth #naturalhormonebalance #over40wellness #guthealth #foodsforhormonebalance #estrogendetox #lignans

I always say to my clients that some simple tweaks to your daily diet can make a real difference. So today I want to introduce you to one of my favorite hormone balancing foods: flax seeds.

These seeds are so versatile when it comes to supporting hormone balance and they’re especially important perimenopause (but also a great food for men), much more impactful than any fancy “superfood”. 

You are probably already using this great superfood, but are you using it correctly?

Why Flax Seeds Are a Hormone Balance Superfood

Flax seeds are rich in:

• Lignans - plant compounds that have phytoestrogenic properties (more on this below!)

• Omega-3 fatty acids - particularly ALA, that your body can convert into DHA to reduce inflammation

• Fiber -  to support digestion, estrogen detox, and blood sugar balance

1. Lignans in flax seeds are phytoestrogens - they gently mimic estrogen in the body. That’s helpful when your own estrogen levels are starting to fluctuate or drop. These lignans can:

• Support more stable estrogen levels

• Help reduce hot flashes and breast tenderness

• Promote more regular cycles (yes, even in perimenopause)

Unlike synthetic hormones or even high-dose soy isoflavones, flax’s phytoestrogens are much gentler and tend to modulate estrogen, not overload it.

2. Help with Estrogen Detox

Flax seeds are fiber-rich - especially in the ground form - which supports regular bowel movements. That matters, because excess estrogen (and other hormone waste) is eliminated through the gut. If you're not pooping daily, that estrogen can recirculate… and worsen symptoms like PMS, bloating, and heavy periods.

3. A Win for Gut and Skin Health

That fiber also feeds beneficial gut bacteria, which play a surprising role in hormone metabolism. A happy gut = a more balanced you. And with inflammation down and nutrients up, flax may even help your skin stay clearer and calmer.

Ground vs. Whole: What’s the Difference?

You’ve seen flax seeds sprinkled on bread or added to granola. But here’s the thing - your body can’t actually break down whole flax seeds to access their nutrients.

When to Use Ground Flax Seeds (aka Flax Meal):

• You get the lignans, fiber, and omega-3s

• Your body can absorb the nutrients

• Great for hormone support, digestion, blood sugar, and cholesterol

How to use it:

• Add 1–2 tablespoons to smoothies, porridge, yogurt, or overnight oats

• Stir into soups or salad dressings

• Bake into muffins or energy balls

👉 Tip: Buy whole flax seeds and grind them yourself (coffee grinders work great, but most herb blenders work just fine too!). Pre-ground flax from the store is probably already rancid when you buy it.

How to Store Flax:

• Store ground flax in an airtight container in the fridge or freezer

• Whole seeds last longer, but keep them in a cool, dark cupboard

• When in doubt, give them a sniff - rancid flax smells off or bitter

When Whole Flax Seeds Are Useful:

Even though they pass through the digestive tract mostly intact, whole flax seeds:

• Add bulk and fiber to help keep you regular

• Act as a gentle “sweeper” for the gut

• Are great in crackers or sprinkled on top of salads for a crunch

So while whole seeds won’t give you all the hormone-balancing benefits, they’re still useful as a gut-friendly fiber boost.

Adding 1–2 tablespoons of ground flax to your daily routine is a simple, inexpensive, and natural way to support your hormones.

It won’t fix everything overnight - but with consistency, it can contribute to regular cycles, fewer hot flashes, better digestion, and steadier moods.

👉 Want even more hormone-supportive foods in your daily routine?

Take a peek at my Hormone Balance Cookbook - it's packed with delicious, easy-to-make recipes designed to keep your blood sugar steady (aka good mood, less cravings and less muffin top), bloating down, and hormones happy. Plus, I’ve included a full list of the best hormone-loving foods (yes, flax seeds are on it!) and how to use them to feel more like yourself again.