Age Suggestion
6 months
Iron-Rich
No
Common Allergen
No
It’s controversial. While flax is widely celebrated as a superfood, raw flaxseeds and flaxseed oil contain naturally occurring plant compounds that can be toxic when consumed in large amounts. That said, no toxicity from flaxseed in the diet or from supplements has been reported in clinical studies.
It is our professional opinion that small amounts of flaxseed or flaxseed oil may be introduced on occasion as early as 6 months of age and that the nutritional benefits of small amounts of flaxseed and flaxseed oil outweigh the risk of any exposure to toxins.
Flaxseeds and flaxseed oil contain naturally occurring plant compounds that can be toxic when consumed in large amounts. That said, no toxicity from flaxseed in the diet or from supplements has been reported in clinical studies.
Humans have been consuming flaxseed for thousands of years. Flaxseeds and flaxseed oil come from a plant, whose Latin name Linum usitatissimum means “very useful”—which is an understatement. The flax plant is widely cultivated for its fibers, which are used to make linen and other textiles; its seeds, which are sold in bulk as food or used to make oil and other products; and for its decorative flowers, ranging in color from white to scarlet to periwinkle blue. Humans have been growing flax for centuries (cloth made of flax fibers was used by the Egyptians to embalm mummies) and the seeds have a long history in natural medicine strategies, such as Ayurveda, thanks to their powerful nutritional benefits.
Yes, in small amounts. Flaxseed and flaxseed oil, while dense in essential nutrients babies need, contain naturally occurring plant compounds that can be toxic when consumed in large amounts. That said, at the time of this publication, there is no evidence of toxicity from flaxseed in the diet or from supplements in clinical studies.
Some background: In 2019, the European Food Safety Authority completed a study that explored the impact of naturally occurring plant compounds in flaxseed. Among the discoveries, the study estimated that the diets of a small percentage of participating babies and toddlers could result in acute exposure to chemicals that are released by the plant compounds when food is broken down during digestion. In the same breath, the study pointed out that it is unlikely that the estimated exposure would result in adverse effects.
Nutritionally, flaxseeds are one of the best sources of alpha linoleic acid, an omega-3-fatty acid that supports heart and brain health and they are packed with protein and essential nutrients, including B-vitamins, copper, iron, selenium, and zinc. Flaxseeds also contain lignans (a type of antioxidant that helps build the immune system) and fibers that can help regulate bowel movements and relieve constipation. To maximize the bioavailability of the nutrients, grind or soak whole flaxseeds prior to serving, as whole flaxseeds are likely to pass right through a baby’s body. Alternatively, lightly toast or bake the seeds before grinding and serving to break down the plant compounds. Or, simply purchase ground flaxseed (also called “flaxseed meal”) or flaxseed oil, both of which are more easily absorbable than whole flaxseed.
★Tip: Flaxseed products (flour, meal, and oil) spoil easily when exposed to heat. Store in the refrigerator and never use flaxseed oil in place of cooking oils like olive oil. Flaxseed oil has a low smoke point and exposure to heat creates a bitter, rancid flavor.
No. Flaxseeds are not a choking risk as many other whole seeds are. That said, make sure you create a safe eating environment and always stay near baby during mealtime.
For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.
No. Flaxseed allergy is rare. However reactions have been reported in both children and adults, some of which were serious. As consumption of flaxseed becomes more widespread, doctors believe flaxseed allergy may become more common in the future. As you would when introducing any new food, start by offering a very small quantity at first. This is especially important if a child has any other pre-existing seed allergy. If there is no adverse reaction, gradually increase the quantity over future meals.
★Tip: Got an egg allergy on your hands? Ground flaxseed mixed with water can be used in place of eggs in baked goods. The basic recipe to replace 1 egg is to combine 1 tablespoon of finely ground flaxseed with 3 tablespoons of water, mix until gelatinous, and chill until ready to use.
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
Sprinkle lightly toasted, ground flaxseeds (or purchase flaxseed meal) on top of soft foods like mashed vegetables, warm cereal, or yogurt. You can also pour a small amount of flaxseed oil in food or sprinkle flaxseed meal on grains like amaranth, farro, or quinoa. Flaxseed is a natural laxative, so don’t overdo it.
Mix small amounts of flaxseed oil or ground flaxseed into soft foods or try adding to smoothies.
Add small amounts of ground flaxseed or flaxseed oil into a variety of foods for added nutrition. At this age, toddlers are sure to love energy balls (see recipe) and ground flax can easily be added to any recipe for them.
For more information on how to cut food for babies, visit our page on Food Sizes & Shapes.
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