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Sesame Oil
Sesamum indicum oil
Low FODMAP
Pure Oil
Heart Healthy
Bottle of golden sesame oil

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1-2 tablespoons for cooking or dressing

Safe Serving Size: Up to 3 tablespoons per meal

Active Compounds: Pure oil extracted from sesame seeds, containing no fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: No

Specific symptoms: Generally well-tolerated as it contains no FODMAPs

Typical reaction time frame: Immediate to 2 hours if sensitivity exists

Individual variation: Some may have sesame allergy, unrelated to FODMAPs

Safe Alternatives

olive oil

Olive oil

avocado oil

Avocado oil

coconut oil

Coconut oil

Substitution ratio: 1:1 substitution

Processing Effects

Heat-stable for cooking up to 410°F/210°C

Store in cool, dark place to prevent rancidity

Stacking Considerations

Avoid combining with:

  • garlic
  • onion

Safe complementary foods: Safe to use with all low FODMAP foods

Reintroduction Guidelines
  1. Not necessary for reintroduction as it's naturally low FODMAP
  2. Can be used freely in low FODMAP diet phases

Signs of success: No digestive symptoms when consuming normal portions

Hidden Sources

Common products containing garlic:

  • Asian dressings
  • stir-fry sauces
  • marinades

Alternative names: Gingelly oil, Til oil, Oriental sesame oil

Individual Variables

Factors affecting tolerance:

  • Overall fat tolerance
  • Sesame allergy status
  • Quality and processing of oil

Tip: Start with small amounts if you're new to sesame oil, despite its low FODMAP status