Are Sesame Seeds Low FODMAP? Safe or Not?
Navigating the world of low FODMAP foods can be challenging, especially when you’re looking to add variety to your meals. One question you might have is ‘are sesame seeds low FODMAP’ and if they can fit into your dietary plan.
Good news: sesame seeds are indeed low in FODMAP, which means they can be incorporated into your meals without triggering any unpleasant digestive symptoms.
In this guide, we tell you how to use sesame seeds in your cooking.
Are Sesame Seeds Low FODMAP?
Sesame seeds are tiny, oil-rich seeds that come from the sesame plant (Sesamum indicum). They are available in various colors, such as black, white, and brown. These seeds are widely used in cooking, predominantly for their nutty flavor and satisfying crunch.
When it comes to their FODMAP content, you’ll be pleased to know that sesame seeds are considered low FODMAP in normal serving sizes. However, it is vital to check the recommended serving sizes on the Monash FODMAP app to ensure you stay within the limits.
Don’t forget that moderation is key when incorporating sesame seeds into your low FODMAP diet, as consuming too much may cause digestive discomfort.
Also Read: Is Balsamic Vinegar Low FODMAP
Sesame Seeds in a Low FODMAP Diet
Nutritional Benefits and Serving Size
Sesame seeds are not only low in FODMAPs, but they also offer numerous nutritional benefits. They are an excellent source of minerals, like magnesium and calcium, as well as healthy fats and fiber.
According to experts, sesame seeds are low FODMAP in a normal serving size of around 1 tbsp.
Here’s a brief nutrition table for standard serving size (1 tablespoon) of sesame seeds:
| Nutrient | Amount |
|---|---|
| Calories | 52 |
| Fat | 4.5g |
| Protein | 1.6g |
| Fiber | 1.1g |
| Calcium | 88mg |
| Magnesium | 32mg |
And here’s a table showing glucose, fructose, and excess fructose per serving:
| Sugar | Amount |
|---|---|
| Glucose | 0.06g |
| Fructose | 0.07g |
| Excess Fructose | 0g |
How to Incorporate Sesame Seeds in Your Diet
Incorporating sesame seeds into your low FODMAP diet is quite simple, and there are various ways to do so.
You can sprinkle them over salads, stir-fries, or roasted vegetables for a delightful crunch and added flavor. If you prefer to use them in baking, they’re a great addition to low FODMAP bread, crackers, or muffins.
Finally, you could try making your own tahini (sesame seed paste) by blending sesame seeds with a little olive oil. This is a versatile ingredient that can be used as a dip, salad dressing, or in sauces to add flavor and depth to various dishes. Enjoy experimenting with this tasty and low FODMAP-friendly seed!
Alternative Low FODMAP Seeds and Nuts
If you’re following a low FODMAP diet and looking for seeds and nuts to include in your meals, there are plenty of options available. Here are some alternatives to sesame seeds that are safe to consume on a low FODMAP diet.
Chia seeds
Chia seeds are a popular choice, as they’re low in FODMAPs and packed with fiber, nutrients, and healthy fats. You can add them to smoothies, yogurt, or salads for a nutritional boost.
Pumpkin seeds
Pumpkin seeds are also a great low FODMAP option. They’re rich in magnesium, iron, and zinc, and make a tasty snack on their own or when added to trail mix.
Nuts
When considering nuts, macadamia nuts, and pine nuts are both low FODMAP and can be used in everything from baking to pureeing into nut butter. Macadamia nuts are high in healthy fats, while pine nuts provide vitamin E and other antioxidants.
Peanuts are another alternative. They’re technically legumes but are often regarded as nuts and are low in FODMAPs. They’re versatile and can be used in a variety of dishes. Just be mindful of portion sizes, as they’re high in calories and fat.
Finally, walnuts are an excellent choice for those following a low FODMAP diet. They’re high in omega-3 fatty acids and offer several health benefits. They can be eaten raw, roasted, or added to various recipes for crunch and flavor.
Conclusion – Are Sesame Seeds Low FODMAP?
Yes, sesame seeds are generally considered to be low in FODMAPs. They are low in fructans, which are a type of oligosaccharide that is a common FODMAP trigger. However, it’s important to note that individual tolerance to FODMAPs can vary, so some people might still experience discomfort even with low-FODMAP foods like sesame seeds.
If you’re following a low-FODMAP diet, it’s a good idea to consult a registered dietitian or healthcare professional to ensure you’re making the right choices for your individual needs.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.
