Understanding FODMAPs and Serving Sizes
FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed by some people, leading to digestive distress, particularly for those with Irritable Bowel Syndrome (IBS). The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Not all FODMAPs are found in every high-FODMAP food, but in the case of sesame seeds, the potential irritant is fructans.
For foods that contain FODMAPs, the amount consumed determines whether it is safe for someone on a low FODMAP diet. A food might be low FODMAP in a small portion, but high FODMAP if eaten in a large quantity. This is why following tested serving sizes, such as those provided by Monash University, is essential.
The Specifics for Sesame Seeds
The most important takeaway for sesame seeds is portion control. While a small amount is safe, a large helping can introduce enough fructans to cause symptoms. For example, a single tablespoon (around 11 grams) of sesame seeds is typically well-tolerated. Exceeding this amount in one sitting can lead to digestive discomfort.
Sesame Products: Tahini and Oil
Beyond the seeds themselves, it's common to find sesame in other forms. The FODMAP content can differ based on the product and how it's processed.
Tahini (Sesame Paste)
Tahini is a paste made from ground sesame seeds and is a staple in many cuisines. Fortunately, Monash University has also tested tahini and found it to be low FODMAP in specific serving sizes.
- Hulled Tahini: Tahini made from hulled sesame seeds is low FODMAP.
- Unhulled Tahini: Tahini made from unhulled sesame seeds is also considered low FODMAP.
It is important to remember that while tahini itself is low FODMAP in controlled portions, the dishes it's used in, like hummus, often contain high FODMAP ingredients such as garlic and onion. This highlights the need to be aware of all ingredients in a recipe.
Sesame Oil
Sesame oil is generally considered safe for a low FODMAP diet. As a fat, it contains no carbohydrates, and FODMAPs are a type of carbohydrate. However, consuming any type of oil in excessive amounts can sometimes cause digestive issues due to its high fat content. Always use it in moderation and listen to your body's signals.
Low FODMAP Seeds Comparison Table
| Seed | Low FODMAP Serving Size (Approx.) | Potential High FODMAP Trigger (If applicable) |
|---|---|---|
| Sesame Seeds | 1 tablespoon (11g) | High fructans in larger amounts |
| Chia Seeds | 2 tablespoons (24g) | None reported in standard servings |
| Pumpkin Seeds | 2 tablespoons (23g) | None reported in standard servings |
| Flaxseeds (Linseeds) | 1 tablespoon (15g) | None reported in standard servings |
| Sunflower Seeds | 1 tablespoon (12g) | None reported in standard servings |
Tips for Incorporating Sesame Seeds Safely
To ensure you enjoy the nutritional benefits of sesame seeds without triggering IBS symptoms, here are a few practical tips:
- Stick to the Serving Size: Measure out a single tablespoon and use it as a garnish. This is often enough to add flavor and texture without overloading your gut with fructans.
- Use in Spreads and Sauces: When making sauces or dips with tahini, be mindful of any other high-FODMAP ingredients. For instance, a low-FODMAP stir-fry sauce using sesame oil is a great option. For a delicious low FODMAP tahini sauce, focus on lemon juice, low-FODMAP spices, and monitored tahini.
- Add to Salads: A small sprinkle of toasted sesame seeds can add a nutty flavor and crunch to a low-FODMAP salad. Read more tips on incorporating low FODMAP seeds into your diet.
- Opt for Sesame Oil: For an easy way to get the sesame flavor without the fiber and carbohydrates, use sesame oil in your cooking. It's an excellent finishing oil for many dishes.
- Test Your Tolerance: If you are past the elimination phase of the low FODMAP diet, you can test your personal tolerance for larger quantities of sesame seeds under the guidance of a dietitian.
Conclusion
In conclusion, yes, sesame seeds are fodmap friendly, but only when consumed in a low-FODMAP serving size, typically one tablespoon. Products derived from sesame, such as tahini and sesame oil, also have different FODMAP profiles that require attention to portion control and other ingredients. By understanding the proper guidelines and listening to your body, you can safely enjoy the flavor and nutritional benefits of sesame seeds even while managing IBS.
Additional Low FODMAP Seeds
Here are some other seeds that are typically well-tolerated on a low FODMAP diet, often in specified serving sizes:
- Chia seeds
- Flaxseeds
- Pumpkin seeds (Pepitas)
- Sunflower seeds
- Poppy seeds
- Hemp seeds
Key considerations for adding seeds to your diet
- Don't overdo it: Even with low FODMAP seeds, large quantities of any food, especially those with high fiber, can cause symptoms in sensitive individuals. Start with a small amount.
- Check labels: Processed products containing seeds might have hidden high FODMAP ingredients like onion or garlic powder.
- Consult a professional: Work with a registered dietitian to ensure your diet is balanced and meets your nutritional needs while adhering to low FODMAP guidelines.
Recipe Idea: Low FODMAP Sesame Chicken
For a tasty and safe meal, try a low FODMAP sesame chicken recipe:
Ingredients:
- Chicken breast, cubed
- Soy sauce (tamari or gluten-free soy sauce)
- Maple syrup
- Sesame oil
- Ginger, grated
- Sesame seeds
- Rice
- Low FODMAP vegetables (e.g., bok choy, carrots)
Instructions:
- Stir-fry chicken in a small amount of oil.
- Mix a low FODMAP sauce using soy sauce, maple syrup, sesame oil, and ginger.
- Add low FODMAP vegetables and cook until tender.
- Toss with sauce and a sprinkle of sesame seeds before serving over rice.
Final Thoughts
Managing a low FODMAP diet can be complex, but with accurate information and careful food choices, you can still enjoy a wide variety of delicious and nutritious foods. Sesame seeds are a great example of a healthy ingredient that can be safely included with a little knowledge and awareness.
