Flax Lignans – An Overview
Lignans are one of the reasons flaxseed is considered such a remarkable food for health. Research over the last few decades has shown that these natural plant compounds may contribute to many of flaxseed’s health benefits. This page explains what lignans are, how they work and why they are an important part of the Budwig Diet.
What are Lignans?
Lignans are naturally occurring plant compounds found in the fibre of seeds, grains, vegetables and berries. Flaxseed is by far the richest common source.
The main lignan in flax is SDG (Secoisolariciresinol Diglucoside) together with smaller amounts of Matairesinol, Pinoresinol and Lariciresinol.
Unlike most nutrients, lignans are converted by beneficial bacteria in the colon into Enterodiol and Enterolactone. These biologically active compounds are then absorbed into the bloodstream, where they may help support health throughout the body.
However, lignans are far lower now than the diet we evolved for. So you could say most people’s diets are lignan deficient. This is one of the reasons flax does so much for us on the Budwig Diet.
Why are Lignans Important?
Scientists now believe lignans are much more than just another plant chemical.
They are powerful antioxidants, help regulate unnecessary inflammation and have a very mild phytoestrogenic action that appears to help buffer some of the unwanted effects of our own hormones.
Although research is still developing, studies suggest lignans may contribute to:
- cardiovascular health
- healthy hormone balance
- digestive and colon health
- bone health
- metabolic health
- healthy ageing
Lignans – Part of Our Nutritional Heritage
Although lignans have only recently become well known, they have almost certainly been part of the human diet for thousands of years.
Traditional diets rich in seeds, whole grains and fibrous plants naturally supplied far more lignans than modern processed diets.
As our food has become more refined, our intake has fallen dramatically. Many researchers believe this may be one reason why flaxseed is attracting increasing scientific interest.
Read more about lignans and our evolutionary diet…
Cardiovascular Health
Research suggests lignans may contribute to a healthier cardiovascular system by:
- helping to reduce oxidation of LDL cholesterol
- producing modest reductions in LDL cholesterol in some studies
- supporting healthy blood vessel function
- contributing to healthy blood pressure
- reducing inflammatory processes involved in cardiovascular disease
Although the effects seen in human studies are generally modest, together they may contribute to long-term cardiovascular health.
Gut and Colon Health
The digestive system is where lignans begin their journey.
Beneficial gut bacteria convert SDG into the active mammalian lignans, meaning the microbiome and lignans work together.
Research suggests lignans may:
- encourage beneficial bacteria such as Bifidobacterium
- support production of beneficial short-chain fatty acids (SCFAs)
- help maintain a balanced gut microbiome
- reduce low-grade inflammation within the bowel
- help support the normal barrier function of the colon
This relationship works both ways. The healthier your gut microbiome, the more efficiently it can convert lignans into their active forms.
Lignans for Ladies
Because lignans are converted into very mild phytoestrogens, they appear to help regulate hormone activity rather than replace hormones.
Research has linked higher lignan intake with better breast health and suggests they may help support women through the menopause and perimenopause. Some women also report improvements in premenstrual symptoms.
The evidence is strongest from population studies, while clinical trials generally show more modest benefits.
Read more about lignans for women…
Lignans and Men’s Health
Despite the name phytoestrogen, flax lignans do not feminise men.
Studies have found no evidence that eating flax lowers testosterone or fertility. Instead, researchers are investigating whether lignans may help support prostate health and healthy hormone balance in men.
Traditional cultures have long regarded flax as a strengthening food and, in some parts of the Caribbean, flax even has a reputation as an aphrodisiac.
Read more about lignans for men…
Metabolic Health
Research suggests people who eat more lignan-rich foods have a lower risk of developing type 2 diabetes and may enjoy better long-term health if they already have the condition.
Lignans appear to help improve blood sugar control, reduce insulin resistance and lower low-grade inflammation. While the evidence is encouraging, most of the benefits seen in human studies are modest and work best as part of an overall healthy diet such as the Budwig Diet.
Lignans and Weight Control
Lignans have ant-obesity properties and may help with weight control by regulating appetite and increasing feelings of fullness. They appear to work through the gut-brain axis, by improving hormone sensitivity and helping reduce low-grade inflammation in the gut.
Research also suggests lignans may improve the body’s response to appetite hormones such as leptin and adiponectin, while influencing the parts of the brain that regulate hunger and energy balance.
The Budwig Diet is naturally rich in flaxseed and other high-fibre plant foods, so these effects work together to help control appetite and support healthy weight management.
Why Should You Grind Flaxseed?
The valuable lignans are locked inside the seed’s tough outer coat.
Whole flaxseed often passes through the digestive system largely intact, meaning many of the lignans remain unavailable.
Grinding the seeds breaks open this natural protective layer, allowing your digestive system and gut bacteria to access them.
This is one of the reasons freshly ground flaxseed is recommended as part of the Budwig Diet.
What is High-Lignan Flax Oil?
Most flaxseed oil contains very little lignan because the lignans remain in the seed after pressing.
High-lignan flax oil has specially prepared flax lignans added back into the oil, combining flax’s omega-3 oils with one of its most valuable natural plant compounds.
Read more about High-Lignan Flax Oil…
A Balanced View
Lignan research is expanding rapidly. Most of the strongest evidence comes from laboratory research, animal studies and large population studies,