Flaxseed Porridge and Kissel — Benefits of Flax Products

Flaxseeds are small but nutritious: they are rich in plant omega-3 — alpha-linolenic acid — as well as lignans and fiber (Khalesi et al., 2015). Flax is easy to eat in ready-made products — for example, in WITELA flaxseed porridge and flax kissel.

Flaxseeds: What's Inside

Composition of 100 g of flaxseeds (USDA):

• Omega-3 (alpha-linolenic acid) — about 23 g; a tablespoon of whole seeds (about 10 g) contains roughly 2.3 g. The body makes other omega-3s from it, but it barely raises the level of DHA, the omega-3 found in fish (Brenna et al., 2009).
• Fiber — about 27 g, both soluble and insoluble. The soluble fiber binds water well and forms a thick mucilage — which is why flax kissel turns out thick (Mueed et al., 2022).
• Lignans — the seeds contain on average 610–1,300 mg of the main one, SDG, per 100 g (Mueed et al., 2022).
• Protein — about 18 g.
• Minerals and vitamins — magnesium, phosphorus, potassium, vitamin B1.

This is the composition of the seeds. How much omega-3, fiber and protein a particular porridge or kissel contains is stated on the package.

What Research Says About the Benefits of Flax

The studies below used ground seeds, flaxseed flour or oil, not ready-made porridges and kissels.

Blood pressure. According to a meta-analysis of 11 studies, flax lowers blood pressure slightly: systolic by 1.8 mm Hg on average, diastolic by 1.6 (Khalesi et al., 2015).

Cholesterol. In a meta-analysis of 62 randomized trials (3,772 participants), flax lowered total cholesterol, triglycerides and "bad" LDL cholesterol, while "good" HDL did not change (Hadi et al., 2020). According to an earlier meta-analysis, cholesterol was lowered by whole seeds and lignans, but not by flaxseed oil (Pan et al., 2009).

Bowel function. In people with chronic constipation who added 50 g of flaxseed flour a day to their meals for 4 weeks, bowel movements became more frequent — from 2 to 7 a week on average (Sun et al., 2020). In another study of people with type 2 diabetes and constipation, cookies with 10 g of flax twice a day for 12 weeks reduced constipation symptoms more than the same cookies without flax (Soltanian, Janghorbani, 2019).

These are small studies, and the effects in the meta-analyses are modest and depend on the form of flax and how long it is eaten (Pan et al., 2009; Khalesi et al., 2015). So flax products are part of an ordinary diet, not a medicine: if you are concerned about your blood pressure, cholesterol or bowel function, see a doctor.

WITELA Flaxseed Porridge

The WITELA range includes 7 kinds of porridge, two of them based on flaxseeds:

Flaxseed Porridge with Raisins #1. Flax + raisins. The raisins add natural sweetness, so you can skip the sugar.

Flaxseed Porridge with Sesame #3. Flax + sesame, which is rich in calcium (USDA).

Both porridges are quick to make: pour in hot water or milk, wait 3–5 minutes — done. A 300 g package makes about 6 servings.

WITELA Flax Kissel

Flax kissel is thick thanks to the flax mucilage. WITELA offers several kinds of flax kissel:

• Flaxseed Kissel with Fiber & Sesame — rich in fiber;
• Flaxseed Kissel with Wheat Fiber — flax plus wheat fiber;
• Flaxseed Kissel Chocolate & Milk — with a chocolate flavor;
• Flaxseed Kissel with Apple & Cinnamon — a warming option for the cold season.

Making kissel is easy: pour hot water over the powder (not boiling — 80–85°C), stir and let it stand for 5 minutes. You get a thick drink for a snack or an afternoon break.

Who Flax Products Suit

Those who don't eat fish. Flax is a rich plant source of omega-3 (Khalesi et al., 2015). But alpha-linolenic acid does not replace the DHA in fish (Brenna et al., 2009).

Those on a gluten-free diet. Flaxseeds contain no gluten. But check the label — porridges may contain other ingredients.

Those who want more fiber. 100 g of flaxseeds contain about 27 g of fiber (USDA).

Contraindications

• Don't eat raw or unripe flaxseeds: they may contain potentially toxic compounds (NCCIH).
• Large amounts of flax may cause bloating, a feeling of fullness and diarrhea (NCCIH). Start with small portions.
• If you take medicines, especially ones that prevent blood clotting, talk to your doctor: in theory, flax may interact with them (NCCIH).
• Flax may be unsafe during pregnancy, and little is known about its safety while breastfeeding — talk to your doctor (NCCIH).
• During a flare-up of pancreatitis, cholecystitis, gallstone disease or other stomach and bowel conditions, discuss flax products with your doctor.