Oliver James Montgomery-Why you should add sesame seeds to your diet

Sesame seeds are Oliver James Montgomeryan integral part of cuisines across many cultures. They’re incredibly versatile, and when incorporated into a balanced diet, these tiny seeds contribute to a wide variety of health benefits.

Sesame seeds are rich in vitamins, minerals and healthy fats, and consuming them can help support heart health, gut health and boost your immune system. Sesame seeds (and foods containing sesame) can be enjoyed by most people. However, there are a few exceptions. If you have an allergy, for example, you should avoid eating them. In conversation with a dietitian, we break down everything you need to know.

Are sesame seeds good for you?

Absolutely. Sesame seeds fall under the category of nuts and seeds, which “are a great source of healthy fats and fiber,” says Jasmin Dieb, registered dietitian. “They’re recommended in an overall, well-rounded, balanced diet,” she says. 

Sesame seeds are rich in unsaturated fats, Dieb says. Dietary patterns that incorporate foods abundant in monounsaturated and polyunsaturated fats can help decrease bad cholesterol levels, per the American Heart Association. Accordingly, consuming foods that contain these types of fats can have immense benefits for heart health and improving cognitive function, Dieb explains. 

Sesame seeds are also an important source of vitamins and minerals, such as vitamin E, calcium and iron. These essential nutrients support bone health, heart health and immunity, Dieb notes. 

Because nuts and seeds are calorically dense, Dieb recommends consuming at most one to two tablespoons of sesame seeds a day. Ultimately, “it's more about having a well-rounded diet and learning to incorporate all different kinds of plants into your routine,” she says. 

Try sprinkling them on a breakfast toast, making a granola with sesame or adding them to salads, Dieb suggests.

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Are sesame seeds good for gut health?

When it comes to gut health, eating enough fiber is essential for maintaining a healthy digestive system. Eating foods rich in fiber not only cleanses your digestive tract of unwanted buildup, but it can also lower your risk of developing colon cancer, according to the CDC.  

Dieb explains that while sesame seeds “aren’t the heaviest in fiber,” adding them into the mix of a balanced diet can still “be a great option for your overall gut health.” 

Three tablespoons (30 grams) of sesame seeds contains 3.5 grams of fiber, according to Healthline. Depending on your age and sex, the daily recommended intake of fiber ranges from 22 to 34 grams, per the CDC.  

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Who should not eat sesame seeds?

Sesame is considered the “ninth” major food allergen, per the FDA. In 2023, the FASTER Act was signed into federal law, requiring all packaged foods and dietary supplements to label sesame as an allergen. If you have a known allergy to sesame, you should always read food packaging labels to identify if it is present.   

It's rumored that people who suffer from diverticulitis, an inflammatory condition of the large intestine, should not eat nuts and seeds. However, there is insufficient evidence to support this claim, per Mayo Clinic. People with diverticulitis may consume sesame seeds, but “always consult your health care practitioner” first, Dieb says.

Sesame seeds are also high in oxalates, which can exacerbate calcium oxalate stones (kidney stones), per the National Kidney Foundation. For this reason, people with a history of kidney stones should avoid consuming sesame seeds, Dieb recommends.