Fatty liver disease, a condition marked by excess fat accumulation in the liver, has two primary forms: non-alcoholic fatty liver disease (NAFLD), often linked to metabolic conditions, and alcoholic liver disease, caused by heavy alcohol use. As this condition becomes more common, many are exploring dietary choices that may support liver health. Among the foods gaining scientific interest is flaxseed, a seed from the flax plant now being examined for its potential role in managing fatty liver.
Key Nutritional Components of Flaxseed
Flaxseed’s potential health effects are rooted in its unique nutritional makeup. Foremost among these is alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that the body cannot produce on its own. Flaxseed is one of the richest plant sources of this fat, which has recognized anti-inflammatory properties. Since chronic inflammation is a driver in the progression of liver damage in NAFLD, ALA may help protect liver cells from ongoing injury and interrupt the cycle of inflammation.
Beyond its healthy fats, flaxseed is the most abundant dietary source of lignans, a class of plant compounds with antioxidant properties. The progression of fatty liver disease involves significant oxidative stress, a state where harmful molecules called free radicals outnumber the body’s antioxidants. The lignans in flaxseed can help neutralize these free radicals, potentially reducing the oxidative damage to liver cells that contributes to the disease’s advancement.
Flaxseed also contains both soluble and insoluble dietary fiber. Soluble fiber can help slow digestion and improve feelings of fullness, which aids in weight management—a primary goal in controlling NAFLD. Additionally, fiber positively influences the gut microbiome, which is closely linked to liver health through the gut-liver axis. A healthy gut environment can reduce the burden of harmful substances reaching the liver.
Review of Scientific Research on Flaxseed and Fatty Liver
Several clinical studies have investigated the direct effects of flaxseed on individuals with non-alcoholic fatty liver disease. A 12-week randomized controlled trial published in Food & Function gave patients with NAFLD 30 grams of flaxseed powder daily. The results showed the flaxseed group had significant reductions in liver fat content, the liver enzyme aspartate aminotransferase (AST), and triglycerides compared to the control group.
Another clinical trial from 2016 assigned patients with NAFLD to receive 30 grams of milled flaxseed per day for 12 weeks along with lifestyle modifications. This study found that the group consuming flaxseed had significantly greater reductions in liver enzymes, including ALT and AST, compared to the group that only received lifestyle advice. Researchers also noted improvements in scores measuring liver fibrosis and steatosis.
Research has also explored how flaxseed influences related metabolic factors. The 2025 study in Food & Function noted that participants taking flaxseed had favorable changes in their gut microbiota, with an increase in beneficial bacteria. These changes were associated with improvements in liver health markers. Animal studies further support these findings, showing that flaxseed oil can reduce liver fat accumulation, oxidative stress, and inflammation.
Practical Ways to Add Flaxseed to Your Diet
To gain the nutritional benefits of flaxseed, it is best to consume it in its ground form. The hard outer shell of whole flaxseeds makes them difficult to digest, meaning most nutrients will pass through the body unabsorbed. Grinding the seeds breaks them open, making the ALA, lignans, and soluble fiber available for absorption.
While flaxseed oil is a concentrated source of ALA, it does not contain the fiber or the lignans found in the whole ground seed. For the full spectrum of benefits related to fatty liver, which includes fiber for weight management and lignans for antioxidant effects, ground flaxseed is the more complete option.
A commonly suggested amount, based on dosages used in clinical trials, is one to two tablespoons (approximately 15-30 grams) of ground flaxseed per day. It can be easily incorporated into a daily diet by stirring it into oatmeal, yogurt, or smoothies, or by adding it to baked goods. When increasing flaxseed intake, it is advisable to do so gradually and ensure adequate water consumption to prevent digestive discomfort.