Sesame and histamine: How well tolerated are these little seeds?

Sesame is a plant primarily cultivated in tropical and subtropical regions of the world. The small seeds of this plant are not only delicious but also extremely healthy. In the following blog article, you will learn more about the diverse uses of sesame and its suitability for a low-histamine diet.

Sesame in general: origin, appearance and taste

The lush, bushy sesame plant reaches a height of about 60 cm. Sesame pods develop from its pretty white or pink flowers . Each pod contains countless flat seeds. Depending on the variety, the small seeds are whitish, yellow, reddish, or almost black and are enclosed in a thin, edible hull . They have a very distinctive, typically nutty flavor.

Nutritional content of sesame: These are the health benefits

Sesame seeds are very rich in magnesium, potassium, iron, calcium, copper, zinc, vitamins B1, B2, B6, and folic acid. They are also high in important dietary fiber , and 82% of their fat content consists of unsaturated fatty acids , of which 38% are monounsaturated and 44% are polyunsaturated .

Histamine and sesame: Everything you need to know about tolerability

• low-histamine diet
• low-fructose diet
• gluten-free diet
• lactose-free diet
• low-sorbitol diet

• low-salicylate diet
• low-nickel diet

Purchasing and storing sesame seeds for histamine-sensitive individuals

It is advisable to buy organic sesame seeds, as the level of pollutants is very low there .
Sesame seeds should generally not be stored for extended periods , as their high fat content causes them to quickly become rancid. It is recommended to store sesame seeds in a dark, cool place , in an airtight, light-protected container. Freezing the seeds is also an option, allowing them to be stored for up to six months .

The various uses of sesame in a low-histamine everyday life

Sesame seeds have a wide range of uses . Perhaps the best-known form is sesame oil, which is used in many Asian dishes. It gives food an aromatic flavor and is suitable for both frying and dressing salads.
But the seeds themselves can also be used in a variety of ways in a low-histamine diet. They are excellent as a topping for bread or pastries , giving them a crunchy texture. They can also be processed into tahini , a paste made from ground sesame seeds , which can be used as a dip , among other things .
Besides its culinary uses, sesame also has a long tradition in natural medicine . In Ayurvedic medicine, for example, sesame oil is used for massage to nourish and regenerate the skin.

Delicious low-histamine recipes with sesame

To go along with the theme of sesame, we have compiled three delicious recipes for you below, in which you can use sesame seeds perfectly.

Date and nut medallions:

• 10 Medjool dates
• 1 handful of chopped pistachios
• 1 handful of sesame seeds (1)
• 1 handful of chopped almonds (1)
• 1 handful of chopped macadamia nuts
• 1 handful of chia seeds

Pan-fried focaccia with spring onions:

• 200g spelt flour
• 110ml hot (not boiling) water
• 1 tsp cooking olive oil
• Salt
• 4 small spring onions (1)

• 4 tbsp HistaFood Organic Asian Sauce
• 1 tsp sesame seeds (1)

Cucumber and carrot salad:

• 1 cucumber
• 2 carrots
• 1 onion (1)
• Some sesame (1)
• Some fresh parsley
• 2 tbsp HistaFood Organic Asian Sauce
• 2 tbsp olive oil
• Salt

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