Adding sesame seeds to your meals may help reduce bloating, doctor advises

The feeling of a stretched tummy and painful bloat can hit far too close to home.

If your routine is full of starchy foods and a lack of exercise, you might know this problem far too well. 

Fortunately, Dr Sunni Patel, from Dish Dash Deets, shared that healthy dietary choices could come to the rescue.

Whether you enjoy sesame seeds sprinkled on top of your meals or in the form of tahini, they offer more than a rich taste.

Packed with healthy fats, protein, B vitamins, minerals, fibre, and antioxidants, the small foods hide some impressive health benefits.

READ MORE: Adding pumpkin seeds to your breakfast could lower blood sugar levels by 35%

According to Dr Patel, they might even be able to reduce bloating in some people.

However, the science behind this claim isn’t as black and white as the seeds themselves.

The doctor said: “There is limited scientific evidence to suggest that sesame seeds directly reduce bloating. 

“However, sesame seeds may indirectly contribute to improved digestion, which can help alleviate bloating in some individuals. 

“If bloating is caused by constipation or irregular bowel movements, sesame seeds’ fibre content, in combination with other sources of fibre, can help promote regularity and relieve bloating over time. 

“Fibre adds bulk to the stool, promotes regular bowel movements, and helps prevent constipation. 

“Adequate fibre intake can reduce bloating and discomfort associated with irregular bowel movements.

“However, the extent of reduction may vary depending on the severity of the underlying issue.”

Apart from their fibre content, sesame seeds also contain digestive enzymes such as lipase and protease.

And efficient digestion can also help reduce your likelihood of an uncomfortable bloat.

Furthermore, the seeds also pack anti-inflammatory properties which could help address stretchy stomach caused by inflammation.

However, the small seeds might not work for everyone, the doctor warned.

Dr Patel said: “For individuals with certain digestive conditions or food intolerances, such as irritable bowel syndrome (IBS) or lactose intolerance, sesame seeds alone may not be enough to address the underlying cause of bloating. 

“In such cases, a comprehensive approach that includes dietary modifications and other management strategies may be necessary.”

If you want to give sesame seeds a go, the doctor recommended adding them to meals like salads, roasted dishes, stir fries, or smoothies.

He added: “If you’re incorporating sesame seeds into your diet to potentially help with bloating, it’s generally recommended to consume them in moderation as a part of a balanced diet. 

“A typical serving size of sesame seeds is about one to two tablespoons (approximately 20 to 30 grams), which provides a good amount of nutrients, including fibre, healthy fats, and protein.”