Flaxseed - ( flaxseeds can’t be absorbed whole, so they must be ground)

Flaxseed can provide a great deal of health benefits. Some of the insoluble fiber found in flaxseed is made of lignans, a nutrient that can improve blood glucose control and reduce the risk of heart disease. Flaxseed is also full of viscous fiber that increase feelings of fullness while increasing insulin sensitivity and overall gut health. It’s important to note that flaxseeds can’t be absorbed whole, so they must be ground before their health benefits can be enjoyed.