Are Sesame Seeds an Inflammatory Food? The Science Explained

December 1, 2025 •

4 min read

Research indicates that sesame seeds are not an inflammatory food; in fact, they contain potent anti-inflammatory compounds. While some conflicting findings exist, the majority of evidence suggests that including sesame seeds in your diet may help reduce chronic inflammation.

Quick Summary

This article explores the anti-inflammatory properties of sesame seeds, detailing the key bioactive compounds responsible for these effects and examining the findings from scientific studies regarding their impact on inflammation in the human body.

Key Points

Not an Inflammatory Food: Scientific studies indicate that sesame seeds have anti-inflammatory properties, not inflammatory ones.
Rich in Lignans: Key anti-inflammatory compounds like sesamin, sesamolin, and sesamol in sesame seeds help fight chronic inflammation.
Beneficial for Arthritis: Research on patients with knee osteoarthritis showed significant pain reduction and lower inflammatory markers with daily sesame seed powder consumption.
Contains Antioxidants: The gamma-tocopherol (Vitamin E) and other antioxidants in sesame seeds protect cells from oxidative stress, a driver of inflammation.
Processing Matters: While light roasting can be beneficial, excessive thermal treatment, such as high-heat stir-frying, can reduce the anti-inflammatory properties of sesame seeds.

Understanding Inflammation

Inflammation is a natural bodily process that helps protect against infection and injury. However, chronic, low-level inflammation is linked to numerous long-term health conditions, including heart disease, arthritis, and diabetes. Diet plays a critical role in managing inflammation, and many people wonder whether common foods like sesame seeds contribute to or combat this issue.

The Anti-Inflammatory Power of Sesame Seeds

Contrary to some misconceptions, sesame seeds are rich in compounds that actively fight inflammation rather than cause it. The primary anti-inflammatory effects of sesame seeds are attributed to their unique phytochemicals, particularly lignans and healthy fatty acids.

Key Anti-Inflammatory Compounds in Sesame Seeds

Lignans: Sesame seeds are an excellent source of lignans, including sesamin, sesamolin, and sesamol. Sesamin, the most abundant lignan, has been shown to exhibit powerful anti-inflammatory effects by suppressing key inflammatory pathways in the body. For instance, it can inhibit the activation of nuclear factor-kappa B (NF-κB), a protein complex that regulates the expression of pro-inflammatory genes. A 2023 review also noted that sesamol effectively targets inflammatory proteins like IL-6 and TNF-α.
Unsaturated Fatty Acids: Sesame seeds are composed of healthy fats, primarily polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), like oleic and linoleic acids. A balanced intake of these fats is known to support overall health and reduce inflammation.
Antioxidants: The seeds contain a high concentration of antioxidants, including gamma-tocopherol, a form of vitamin E. Antioxidants combat oxidative stress, which can trigger and exacerbate inflammation by causing cell damage from free radicals.

Scientific Evidence on Sesame and Inflammation

Several studies have explored the effect of sesame consumption on inflammatory markers, with a focus on conditions like arthritis and cardiovascular disease.

Osteoarthritis: A 2-month study involving patients with knee arthritis found that consuming 40 grams of sesame seed powder daily led to a 63% decrease in knee pain, significantly better than the drug-only therapy group. The sesame group also showed larger reductions in specific inflammatory markers.
Meta-Analysis: A meta-analysis of randomized controlled trials (RCTs) found that sesame consumption reduced the serum level of interleukin-6 (IL-6), a pro-inflammatory protein. However, it did not show a significant effect on C-reactive protein (CRP) or tumor necrosis factor-α (TNF-α) across all participants, though reductions were noted in specific subgroups, such as individuals with higher baseline inflammatory levels.
Synergistic Effect: A 2014 study showed a significant drop in inflammatory markers in people with kidney disease who consumed a mix of seeds, including sesame, suggesting a combined beneficial effect.

How Processing Affects Anti-Inflammatory Properties

While sesame seeds are generally beneficial, the way they are processed can affect their anti-inflammatory potency.

Roasting and Sprouting: Roasting can enhance some antioxidant properties by increasing the levels of beneficial lignans like sesamin. Sprouting can also reduce antinutrients like oxalates and phytates, which can otherwise hinder mineral absorption.
Thermal Treatment: Excessive heat, such as that used in stir-frying, can lead to a substantial loss of anti-inflammatory and antioxidant bioactive compounds in black sesame seeds. Therefore, consuming them raw, lightly roasted, or as oil is often recommended to preserve their health benefits.

Comparison: Sesame Seeds vs. Other Anti-Inflammatory Foods


Food Item	Primary Anti-Inflammatory Compounds	Notable Research Findings	Considerations
Sesame Seeds	Lignans (sesamin, sesamol), PUFAs, Vitamin E.	Shown to reduce IL-6 and pain in knee osteoarthritis.	Calorie-dense; some nutrients better absorbed when seeds are hulled, soaked, or roasted.
Turmeric	Curcumin.	Extensive research showing potent anti-inflammatory effects for various conditions, including arthritis.	Often requires black pepper (piperine) to enhance absorption.
Fatty Fish	Omega-3 Fatty Acids (EPA, DHA).	Proven to reduce inflammatory markers and benefit heart health.	High-quality source is crucial; overcooking can reduce Omega-3 content.
Ginger	Gingerol, Shogaol.	Widely used for its anti-inflammatory effects and ability to aid digestion and nausea.	May interfere with anticoagulant drugs.

Incorporating Sesame Seeds into an Anti-Inflammatory Diet

Including sesame seeds in your diet is straightforward and can be a flavorful addition to many dishes. Here are some easy ways to integrate them:

Sprinkle on Salads: Add a spoonful of raw or toasted sesame seeds to salads for a nutty crunch.
Use Tahini: Incorporate tahini, a paste made from ground sesame seeds, into dressings, sauces, or hummus.
Stir-Fries: Toss lightly toasted seeds into a stir-fry just before serving to maximize flavor and minimize heat exposure.
Baking: Add sesame seeds to bread, muffins, and crackers for texture and nutritional value.
Smoothies: Blend ground or hulled sesame seeds into smoothies to boost their nutritional content.
Garnish: Use them as a garnish for soups, noodles, or roasted vegetables.

Conclusion: Sesame Seeds as an Anti-Inflammatory Food

Despite potential confusion, strong scientific evidence points to sesame seeds being an anti-inflammatory food, not an inflammatory one. Their benefits are linked to specific bioactive compounds, including sesamin and sesamol, as well as a rich profile of healthy fats and antioxidants. While further research is always beneficial, particularly concerning optimal intake and processing methods, the existing data supports the inclusion of sesame seeds in a balanced diet to help manage and reduce chronic inflammation. Incorporating them is a simple and delicious way to leverage their powerful health-promoting properties.

Outbound Link: Evidence for anti-inflammatory effects of sesame (Sesamum indicum L.)

Frequently Asked Questions

Yes, sesame oil retains many of the anti-inflammatory properties of sesame seeds, including the beneficial lignans like sesamin and sesamol. Studies have shown sesame oil can help reduce inflammatory markers and offer other cardiovascular benefits.

Some traditional practices and studies suggest that black sesame seeds may offer slightly greater health benefits due to differences in nutrient concentration, though both varieties contain beneficial anti-inflammatory compounds. Any potential difference is likely minor in the context of an overall healthy diet.

Yes. Individuals with sesame allergies should strictly avoid sesame products. They can obtain similar anti-inflammatory benefits from a wide variety of other foods, including fatty fish rich in omega-3s, turmeric, ginger, and other nuts and seeds like flaxseeds.

To enhance flavor and nutrient availability, lightly roasting sesame seeds is a good option. Soaking or sprouting them can also help reduce antinutrients like oxalates and phytates, which can otherwise impede mineral absorption.

While promising research exists, particularly regarding chronic, low-level inflammation and conditions like osteoarthritis, sesame seeds are not a cure-all. Their effectiveness depends on overall diet and health status, and they should be part of a balanced, anti-inflammatory lifestyle.

When consumed in moderation as part of a balanced diet, sesame seeds are safe for most people. However, excessive intake could cause minor issues like bloating due to high fiber content. The primary risk is for those with a sesame allergy.

Scientific studies often use specific doses, such as 40 grams (about 5 tablespoons) of sesame seed powder in the knee arthritis study. For most people, incorporating a smaller, more practical amount (e.g., a tablespoon or two of seeds or tahini) into a regular diet is a great way to benefit from its nutritional properties.