what are lignans?
lignans are naturally occurring plant compounds found in the cell walls of many seeds, wholegrains, fruits and vegetables. they belong to a wider group of compounds known as phytoestrogens, meaning they have a chemical structure that loosely resembles the body's own oestrogen, though they act much more weakly. flaxseed is by far the richest known dietary source of lignans, containing considerably more than most other plant foods.
their role in the body
once eaten, lignans are converted by bacteria in the gut into compounds called enterolactone and enterodiol, which can then interact weakly with oestrogen receptors in the body. because of this, lignans have attracted interest in nutrition science, particularly in relation to hormonal wellbeing across the menstrual cycle and around the menopause transition. it's important to be clear, though, that research in this area is still developing, and lignans should not be considered a treatment for any hormonal condition. they're best understood as one interesting component of a plant rich diet rather than a targeted remedy.
good dietary sources
- ground flaxseed, the richest common dietary source
- sesame seeds
- wholegrains such as rye and oats
- cruciferous vegetables like broccoli and kale, in smaller amounts
grinding flaxseed makes its lignans, along with its other nutrients, more accessible to the body than eating the seeds whole.
things to consider
because lignans have a mild oestrogen like activity, people with hormone sensitive conditions, or those undergoing treatment that involves hormone therapy, should discuss significant increases in lignan rich foods with their doctor or a registered dietitian rather than making large changes independently. as with any concentrated plant compound, more is not automatically better, and a varied diet that includes lignan rich foods alongside a broad range of other plant foods is a more balanced approach than focusing heavily on any single ingredient.
the takeaway
lignans are a naturally occurring plant compound with a genuinely interesting role in the body, and flaxseed's high lignan content is a key reason it features so prominently in seed cycling and in plant based approaches to general wellbeing.