Flax Milk

Weight Loss

Flax milk contains a compound that helps stop visceral fat formation.

Blood Sugar

The lignans and fiber in flax milk may help lower glucose levels.

Heart Healthy

Flax milk contains ALA and omega-3 fatty acids, which aid in heart health.

Flax milk is a healthy and tasty option for anyone who wants to substitute their dairy milk with something just as creamy, filling, and versatile.

Learn about what flax milk is, the benefits, how to make it, and a lot more below.

What is Flax Milk?

Originally introduced to the United States to create clothing, flax can also be used to make milk. This is a non-dairy and lactose-free milk alternative. 

Flax milk has a slightly nutty flavor, despite the fact that it's made from seeds. It's usually fairly neutral in flavor, although it may sometimes have added sugar, making it sweet to the taste. 

On top of that, flax milk has a creamy consistency. It's thinner than cashew milk but is thicker than rice milk. 

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  • Flax Milk Taste: Slightly nutty and neutral.
  • Flax Milk Texture: Fairly creamy.

Flax Milk Nutrition Facts

Let's take a look at the nutrition facts for flax milk:

Flax Milk Nutrition Facts













Trans Fat


Saturated Fat








Aside from these nutrients, you'll also find other important vitamins in your flax milk, including:

  • Calcium
  • Iron
  • Vitamin D
  • Vitamin B12
  • Phosphorous
flax milk icon

You may occasionally find flax milk fortified with other vitamins, too. Many times it's fortified with pea protein, which helps boost protein and vitamin A levels in the milk.

The Benefits of Flax Milk

Drinking flax milk can provide you with a few key benefits. Let's take a look at some of the best benefits of flax milk that you can enjoy when you drink this delicious beverage.

Flax Milk May Help You Lose Weight

Flax milk contains something called secoisolariciresinol diglucoside. This is a type of ligan that can help stop the body from gaining fat and may help reduce body weight. 

What's more, flax milk doesn't contain cholesterol or lactose. Both of these factors may mean that flax can help you lose weight or maintain a healthy weight.

Flax Milk May Prevent Tumor Formation

Another interesting benefit of flax milk is that it may help prevent you from forming malignant tumors. That's because flax milk contains antioxidants and is an antitumorigenic food. 

The compounds that are responsible for preventing tumor formation are: 

  • Fiber
  • Lignans
  • Omega-3 fatty acids
  • ALAs
  • Magnesium
  • Zinc
  • Selenium
  • Vitamin B1
  • Phosphorous

These compounds are linked to helping reduce cancer growth. They're thought to be especially effective for reducing the risk of ovarian and breast cancers.

Flax Milk Helps to Lower Cholesterol

Flax milk contains a high number of omega-3 fatty acids. These fatty acids can lower your LDL cholesterol levels (bad cholesterol) while boosting HDL cholesterol levels (good cholesterol). 

In addition, flax milk contains fiber which lowers blood cholesterol. That's because it reduces the rate at which your body absorbs cholesterol.

Flax Milk May Help Lower Blood Sugar

Flax milk contains lignans and dietary fiber, both of which can help lower glucose levels. That may make it an effective way to manage your blood sugar. 

On top of that, flax milk contains ALA. This helps reduce the presence of CRP, a protein that is thought to increase the risk of diabetes, in the blood.

Flax Milk May Help Women in Menopause

One study links flax milk with the reduction of menopausal symptoms. That's because flax milk contains phytoestrogens that help balance the body's estrogen levels. 

As a result, women in menopause who drink flax milk may find reduced menopausal symptoms, such as fewer hot flashes. 

Flax Milk May Enhance Your Skin

Flax milk can help improve your skin health, making it smoother, more hydrated, and less sensitive. 

The reason why this is possible is that flax milk has a lot of proinflammatory oxylipins. These can help reduce skin inflammation and make your skin healthy as it ages. 

Flax Milk Is Good for the Heart

Flax milk contains ALA and omega-3 fatty acids, both of which help improve your heart health. By drinking flax milk and maintaining a diet rich in these nutrients, you can help reduce your risk of heart attacks, calcification, and stroke.

Flax Milk May Boost Brain Function

If you want to improve your brain health, you might want to try drinking flax milk! Flax milk contains DHA and EPA, which help with pre and postnatal brain development as well as mood and good behavior. 

As a result, flax milk may help boost memory, learning ability, and the ability to complete spatial tasks. 

Flax Milk Is Good for Your Digestion

Flax milk is a great source of fiber. Fiber acts as a natural laxative, helping to prevent constipation and improve bowel movements. 

On top of that, flax milk contains omega-3 fatty acids. That helps improve your gut flora, which improves your digestive tract

Flax Milk Can Help Improve Your Hair Health

Flax milk contains omega-3 fatty acids. These types of fatty acids help prevent your hair from drying out. They also help reduce dandruff and reduce brittleness

By increasing the amount of omega-3 fatty acids in your diet, you may improve your hair health.

The Downsides of Flax Milk

Despite the many benefits of flax milk, there are a couple of downsides. Let's check out some of these downsides and what to know about them. 

It's Hard to Find

One issue with flax milk is that it can be pretty difficult to find. Some types of non-dairy milk, such as soy and almond milk, are usually pretty readily available.

You might have to hunt a bit to find flax milk. It's often available in specialty grocery stores, as opposed to more mainstream stores. 

What's more, when you do find it, it's often more expensive. 

flax milk icon

Flax milk costs about $5 per half-gallon, whereas you can get the same amount of almond milk or soy milk for about half that price. 

Flax Milk May Contain Traces of Anti-Nutrients

Flax seeds may contain a few toxic compounds, including: 

These are called anti-nutrients and may prevent the rate at which a person absorbs nutrients.

In high doses, cyanogenic glycosides can also increase cyanide levels in the blood. Luckily, flax milk doesn't contain enough of this nutrient to be dangerous. 

Linatine, phytic acid, and trypsin also interfere with the absorption of toxic compounds. The main vitamin that they prevent the body from absorbing is vitamin B6. 

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There are no conclusive studies on whether or not these nutrients are also found in flax milk, and what their effects are.

How To Make Flax Milk

Are you interested in learning how to make flax milk of your own? Great choice! Making homemade flax milk is a great way to get tons of key nutrients without incorporating any harmful preservatives into your diet. 

making flax milk


  • 1/4 cup of flax seeds
  • 3 cups of water
  • A pinch of salt
  • 2 tablespoons of maple syrup
  • 1 teaspoon of vanilla extract

Equipment Needed

  • High-speed blender
  • Nut milk bag
  • Sealable containers


Step 1

The first step to making your flax milk is to place your water, flax seeds, and salt in the blender. 

If you don't have flax seeds on hand, you can also use 1/3 of a cup of flaxseed meal. It's important to use less flax meal since it's already been ground up finely. 

Step 2

Next, blend the flax milk for about ten to fifteen seconds. Once the milk is fully mixed together and the flax seeds have become pulverized, you'll want to pour the milk into a separate container. 

Step 3

Close the container and allow the milk to rest for ten minutes. The reason you need to take this step is that it will allow the flaxseed to separate out. 

Unlike other types of milk, you can't use a cheesecloth or nut milk bag to separate out the seeds from the milk because flax seeds have gelling properties. 

However, by leaving the flax milk mixture to sit, the husks and fibers of the flax seeds will separate from the water. From there, you can simply scoop the flax seeds out of the container. 

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If you're struggling to separate the flaxseeds and gel out from the milk, just throw the liquid in the freezer for a few minutes. The gel and seeds will freeze up quickly so that you can scoop them off the milk more easily. 

Step 4

After you've scooped out all the gel and seed matter from your milk, it's time to strain the milk. At this phase, you can use a nut milk bag, fine mesh strainer, or cheesecloth to strain the milk

Let the milk strain into a jar. There should be no additional flax matter in your jar. 

Step 5

Step five is totally optional, but we recommend it! For this step, you'll add your flax milk back to the blender and flavor it. 

Add the maple syrup and vanilla to the flax milk and blend the milk on high. You can also add a pinch of cinnamon to your milk if you like. 

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If you don't want to use maple syrup, you can swap it for honey, agave, or even a couple of Medjool dates! These are all great natural sweeteners for your milk. 

Step 6

To finish up your flax milk, you'll need to pour the beverage into a jar or airtight container. Store it in the refrigerator.

Your homemade milk should last for three to five days. The entire recipe only yields about two cups of milk, so it'll go by pretty quickly!

Flax Milk Recipes

If you want to try your hand at recipes that use flax milk, we hear you! Here are a couple of tasty flax milk recipes to consider. 

recipes with flax milk

Cranberry Orange French Toast

If you love zesty citrus flavors and can't get enough of breakfast foods, then you might want to try whipping up some French toast using your flax milk!

Flax milk can really add to your French toast's flavor and can make it healthier, too. Ready to get to work? Check out this flax milk cranberry-orange french toast from Simply Eat Cake!

Flax Milk PSL

For the pumpkin spice lovers out there, this recipe is for you. Try changing up your morning latte habit with a tasty, flax milk pumpkin spice latte variant. 

This delicious latte incorporates healthy pumpkin puree, pumpkin pie spices, and, of course, your trusty flax milk. Check out the recipe on Instagram and take a taste for yourself. 

flax milk faq

Flax Milk FAQ

Do you have some lingering questions about flax milk? Let's take a look at some commonly asked questions.

Is Flax Milk Good for You?

Flax milk contains plenty of important nutrients that make it a great healthy addition to your diet. You can drink flax milk and enjoy knowing that this milk is also flax, gluten, and nut-free.

Is Flax Milk Better Than Regular Milk?

As long as flax milk is fortified, it contains the same amount of calcium as regular milk. While it may not be better than regular milk, it can certainly be a great alternative. 

What Does Flax Milk Contain?

Flax milk is made out of flax seeds and water. It is sometimes fortified with calcium and additional nutrients to help improve its health benefits. 

Does Flax Milk Make You Poop?

Flaxseed is a laxative, which makes you poop about eight hours after you take it. Now, that's not to say that you'll definitely poop if you drink flax milk. However, it may have more of a laxative effect than other non-dairy kinds of milk.

Try a Sip of Flax Milk Today!

Flax milk is a fantastic non-dairy drink to try if you're interested in living a plant-based lifestyle. Plus, it's great to have on hand just because of its great taste!

If you want to learn about other types of non-dairy milk, we're here for you. Check out our other guides to non-dairy milk today!