White and brown flax seeds come from different varieties of the same plant, and the main difference is taste and appearance. White flax seeds have a milder, softer flavor, which makes them easier to add to both sweet and savoury dishes without noticeably changing the taste. Brown flax seeds have a stronger, more earthy flavour and a darker colour that can be more visible in lighter foods like porridge, yoghurt or white bread.
Nutritionally, both types are similar: they contain plant-based fats, fibre and plant protein. The choice between them usually comes down to personal preference and the dish you are preparing. If you find the taste of brown flax too intense or you want to keep the colour of your food light, white flax is a practical option. It also works well in baking because it does not darken the dough or batter as much as brown flax.
You can use white flax seeds in the same ways as brown ones: sprinkle them over salads, stir them into soup, mix them into dough for crispbread or muffins, or add them to morning porridge. Because the taste is gentler, you might find it easier to use a slightly larger amount without overwhelming the dish. If you are new to flax, start with a small spoonful and gradually increase the amount, while making sure you drink enough water throughout the day.