Sesame-Free Diet
Effective January 1, 2023, sesame is one of the top nine allergens. Food manufactures are now required to list sesame as an ingredient on the nutrition label if it is found in a food product.
It is estimated that 0.2% of adults and children in the United States have a sesame allergy
Nutrition Information
When replacing a food allergen, focus on incorporating a variety of whole foods in your diet that contain the nutrients you’re missing due to eliminating the problem food.
- Sesame products are a rich source of copper, manganese, calcium, magnesium, iron, phosphorus and zinc. If eliminating sesame from your diet, use a variety of these foods as alternatives:
- Copper: liver, spirulina (seaweed), oysters, soybeans, cocoa, nuts, sunflower seeds, legumes, buckwheat groats, teff, millet
- Manganese: legumes, whole grains, nuts, sunflower seeds
- Calcium: dairy products, molasses, soybeans, sardines, cornmeal, almonds, legumes, dark leafy greens, fortified orange juice and dairy-free beverages
- Magnesium: pumpkin and squash seeds, soybeans, nuts, whole grains, cocoa, legumes
- Iron: beef, lamb, legumes, pork, teff, amaranth, pumpkin and squash seeds
- Phosphorus: poultry, sunflower seeds, pumpkin seeds, squash seeds, cornmeal, amaranth, wheat, Brazil nuts, legumes, teff, quinoa, dairy products, almonds
- Zinc: oyster, beef, turkey, lamb, chicken, squash seeds, adzuki seeds, peanuts
Reading Labels
Sesame is commonly found in hummus, sushi rolls, falafel, Asian cuisine, and some buns and bagels. This list is not all inclusive.
Avoid sesame flour, sesame oil, sesame paste, sesame salt, sesame seed, sesamol, sesamum indicum, sesame sticks, benne, gingelly, gomasio, halvah, sim sim, tahini, til, and sesemolina.
Alternatives and Suggested Products
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- Don’t Go Nuts, plant based spread (contains soy)
- SunButter, sunflower based spread
- The Sneaky Chef No-Nut Butter, pea based spread
- WOWBUTTER, soy based spread
- Barney Butter, almond butter spread
NOTE: Always double check the allergy statement on any products you purchase. Food manufacturers may change their ingredients at any time.