Notice I said should. Once Congress passed the FASTER Act, a lot of food manufacturers, especially bread suppliers and companies making carby food products, decided that it would be “easier” to add a few grams of sesame ingredients to their products so they could simply say “contains sesame” rather than manage the tracking etc. of the sesame ingredients.
Now, before you get upset, you have to understand how incredibly expensive food production is, along with achieving compliance with all of the regulation put forth by the U.S. Food and Drug Administration (FDA). The cost of new food labels alone to become compliant with the law can be a lot, especially for small companies. Declaring a new major allergen means a lot of new tracking, operating procedures, new packaging, and more. Plus for companies that use a copacker, they have no control over the equipment or facility which can add another layer of procedures.
Related: Gluten Free Info on Tahini
Do I support their actions? Not one bit, especially considering this was done by a lot of BIG companies that can afford to do better. Do I get it from a purely financial perspective? Yes. As a former bakery owner, I completely understand the financial decisions you have to make. Will I ever encourage people to support those types of brands? Nope. Not even people who don’t have food allergies.
These food manufacturers had an opportunity to step up and serve a vulnerable community and instead threw a lot of people in the deep-end. Some parents found themselves scrambling because foods that were previously safe for their children now contain sesame. And, we haven’t even touched on the statements made on Instagram by the head of Chick-fil-a about sesame being added to their burger buns. So, now that you’re caught up on most of the drama, let’s take a look at food allergy basics.
What is a Food Allergy?
A food allergy is a response by your immune system that’s triggered by a protein that your body sees as a threat. This is not the same thing as a food intolerance or an autoimmune disease. If you suspect you have a food allergy, ask your healthcare provider/main doctor to refer you to an allergist for allergy testing where blood tests and/or a skin prick test can be ordered to determine if you have an allergy. Know that tests are not 100% accurate, but are still a good diagnostic tool.
A “true” food allergy is IgE mediated, and the immune system usually elicits a reaction within immediate ingestion to four hours. Outside of that window, it’s usually suspected that you have a food intolerance.
However, there are some types of allergenic diseases that are “true” food allergies and the reactions happen outside of the four hour window. Additionally, a person can have a more rare or complex case and suffer from delayed reactions (which can still be “true” food allergies).
In some patients, they have what’s called contact or airborne allergies as well. This tends to be a bit more common in those with peanut and tree nut allergies, but is also seen in those with a sesame allergy. In their case, a reaction can be triggered by touching the food or by breathing in its particles (like when cooking or baking). Food allergies can be life threatening and should always be taken seriously. Work with your allergist and healthcare providers to create an action plan that will meet your needs.
Helpful Info
A sesame allergy is the most common seed allergy, however, there are a lot more seeds out there. If you’d like to learn more about different seeds and that specific type of food allergy, check out this helpful article.
Symptoms of a Sesame Seed Allergy
Food allergy reactions can vary among patients, as no two people are the same. Some allergy symptoms of a sesame allergy include:
- Swelling of the Lips
- Swelling of the Tongue
- Swelling of the Throat
- Itchy Mouth and/or Throat
- Tingling of the Mouth, Lips, or Throat
- Shortness of Breath
- Difficulty Breathing
- Wheezing
- Skin Rashes and/or Severe Redness of the Skin
- Itching
- Hives
- Racing Heart Rate
- Decreased Blood Pressure
- Impending Doom/Dread
- Dizziness
- Fainting/Loss of Consciousness
- Severe Stomach Pain
- GI Distress or Abdominal Pain
- Nausea
- Vomiting (including projectile vomiting)
- Diarrhea
- Blood in Stool
These symptoms are more the more severe symptoms of the allergic reaction spectrum, and can indicate anaphylaxis. It’s critical that if you see these sesame allergy symptoms that you realized you’re experiencing a medial emergency and you need to seek immediate medical help. If you have a known allergy, follow your action plan including the use of an epipen if you have one.
Three Critical Points
There are hundreds of symptoms a person can experience, but it’s important to know three things about sesame seed allergy symptoms and allergic reactions:
- Not every reaction is anaphylaxis. People can have a “non-traditional” sesame allergy reaction to food (or have mild symptoms) and still be allergic to sesame seeds.
- Should a person experience anaphylaxis, or you see signs of anaphylaxis, it’s important to seek immediate medical treatment (use your epinephrine auto-injector if you have one). When left untreated, anaphylaxis can lead to anaphylactic shock, which can cause death.
- Previous allergic reactions don’t predict future reactions (or the severity of future reactions), and in some patients, continued exposure to known allergens can cause more severe reactions each time.
A child may talk about a food allergy differently than adults. Many children will say things like “my mouth is spicy” or “there’s a frog in my throat”. They’re trying to express what the reactions feel like to them with language or experiences that are familiar to them. Always take note of these types of statements from a child, as they can indicate a serious medical situation. If needed, don’t hesitate to seek medical treatment, and be sure to ask your GP for a referral to an allergy specialist.
You May be Asked to Do an Oral Food Challenge
A food challenge, sometimes called an oral challenge, is when an allergy patient eats a food they’ve tested as allergic to, or for a food where the results were inconclusive, under the supervision of their doctor and/or medical team. The goal of the challenge is to confirm the positive results or to determine if the patient isn’t allergic to the food.
There are several steps involved with a proper oral food challenge, including raising the patient’s heart rate to make sure a reaction doesn’t happen. If you’ve been tested for a sesame seed allergy, or other food allergy, you may be offered an in-office oral food challenge to ensure the test results are accurate. A lot of people wonder, is this a good idea, or a really bad idea.
Honestly, it depends. Let’s say you had a severe reaction to sesame seeds in the last year, and that’s what prompted you to get tested. Since a reaction is already known, in that case, an oral food challenge would be a bad idea. On the flip side, let’s say you were diagnosed with a pumpkin seed allergy after a panel was run alongside other foods.
Perhaps your allergist was concerned about potential reactions to other seeds and feels it’s in your best interest to challenge related foods. In that case, an oral food challenge could be very helpful.
How Challenges Can Help
Food challenges are also used to confirm if someone has outgrown an allergy (this is a lot more common in kids). For some kids, they’re diagnosed at an early age with really high numbers on their test results and the food(s) will be avoided for years. During a checkup, their allergist may note that their numbers have decreased dramatically, and it would be safe to do a food challenge. Many allergy parents are understandably nervous, and some choose to move forward with the challenge whilst others decide they’ll continue to avoid the food(s).
In some cases, an allergic individual may not be offered an oral food challenge by their allergist, even with a reduction in numbers, and that’s because of other contributing factors (including a history of severe allergic reactions). Know that food challenges are completely voluntary, and you don’t have to do anything you’re uncomfortable doing, nor do you have to subject your children to them. At the end of the day, do what’s best for you and your children.
Sesame Oil & Seed Oils: Are They Safe to Eat?
You may have read that you can have sesame seed oil if you’re allergic to sesame, and of course, now you’re wondering if that’s true. Here’s where it all started: some people with a peanut allergy can tolerate peanut oil that’s been highly refined. The same is true of a soy allergy. Some people with a soy allergy can safely consume highly refined soy oil.
The reason this works for some patients is because of how highly refined the oils are. In the cases of peanut oil and soy oil, most (and sometimes all) of the proteins are undetectable after the refining process is complete. For some patients, this means that the oil is rendered safe to eat, however. And this is a BIG however. Some patients have had severe allergic reactions to highly refined oils, so please don’t think this is carte blanch to buy all the oils. It means it’s a good topic to discuss with your medical team. Your team of healthcare professionals can review your medical history and let you know if this would be safe for you to try.
The critical piece of information that’s often left out: not all commercial oils are highly refined. Sesame seed oil is the perfect example. It is absolutely, not a highly refined oil. If you have a sesame allergy, it is not safe to consume sesame oil, as sesame protein is still very much present. Additionally, a lot of sesame seed oil is cold pressed, and there’s very little refining involved in that process. This is true of a lot of seed oils sold in stores and used in commercial settings.
You should also remember that no two people are the same. Only some people with peanut, soy, and seed allergies can eat highly refined oils. Many patients still have to avoid these products, no matter what the mainstream may say.
Related: Is Sesame Oil Gluten Free?
Now, to make matters worse, especially with peanut and soy, here in the United States, the FDA isn’t super duper helpful. They state that since “highly refined oils don’t have proteins and don’t cause allergic reactions they don’t need to be labeled” (for the sake of food allergen labeling).
It’s essentially a loop-hole in the food labeling law where food allergies are concerned (and the FDA doesn’t take into account that no two people are the same and that some people still react). To add to that, there’s a cross reactive issue in the peanut space where some allergic to peanut cross react with pea, and when have food products that contain the peanut oil that they’re told is “safe” with pea starch and pea protein, it can be a disaster waiting to happen.
I personally find this to be dishonest and nowhere near transparent. It’s why words like “vegetable oil” on a label should have you walking in the other direction, especially if a company can’t or won’t tell you what it’s derived from. I’ve met plenty of people who have severe reactions to highly refined oils, so it’s critical that you work with your medical team to determine if an oral challenge is a good fit for you.
How to Shop for Food When Managing a Sesame Allergy
Shopping for a sesame allergy is easier now than ever before with it now being declared one of the major food allergens here in the United Sates (it was already a major allergen in countries with the top 10, 11, 12, and 14 but we’re finally catching up).
When shopping, the ingredients list is always going to be your first line of defense when it comes to finding safe foods to try. In recent years, I’ve seen a growing number of products that are sesame free (where sesame may be a traditional ingredient), so that’s promising as well.
The one thing you’ll want to know about yourself when it comes to shopping is if you can tolerate traces of sesame in your food. About 30% of people with food allergies are unable to eat foods that have been made on shared equipment with what they’re allergic to due to these traces of sesame. I’ll touch more on this in a moment.
Major Allergens
Here in the United States, the Top 9 Major Food Allergens are:
- Wheat
- Milk
- Egg
- Soy
- Peanuts
- Tree Nuts
- Fish
- Shellfish
- Sesame
As of January 1, 2023, sesame was declared number nine (we were a top 8 allergy country prior to that). Additionally, as of January 1, 2025, coconut has been removed from tree nuts (that’s another conversation for another day). If you live in a country with the top 8, top 9, top 10, top 11, top 12, or top 14 allergens, sesame is included on that list.
Foods containing sesame are legally required to disclose this information. You’ll see sesame in the ingredient list and it will either be called out in bold, or in a contains statement.
A contains statement looks like this: Contains: Milk, Sesame, Almond.
Now, where I don’t want you to get confused is the “May Contain” statement. Those are 100% voluntary, so sometimes you’ll see them and sometimes you won’t on product labels. If you don’t see this statement, that does not mean the product is free from potential trace amounts of sesame. It simply means they’ve opted to skip voluntary statements.
A food label won’t tell you about raw material sourcing, shared production lines, and a lot more. Depending on your body’s immune system and individual needs, you’ll need to contact companies before making any kind of purchase.
Sesame Labeling Information
In the U.S. food companies must use plain language on the food labels according to federal law (this is especially helpful with an egg allergy which we can talk about another time). What this means is that in the ingredient statement, you won’t see “sesamum indicum” on the label (the scientific name for sesame) but instead you’ll see “sesame” or “sesame seed” or something along those lines.
For some bath and body products, you’ll see “sesamum indicum”, however, you should also see “(sesame)” next to it. I’ve seen this a lot with natural and organic products where they use the scientific name for every ingredient in the product.
Different Names for Sesame
Different forms of sesame can have different names, and you may see them on food packages. These are the names to be aware of:
- Benne or Benne Seed
- Black Sesame Powder
- Black Sesame Seeds
- Black Tahini
- Extra Virgin Sesame Oil
- Hulled Sesame Seeds
- Sesame Flour
- Sesame Oil
- Sesame Paste
- Sesame Salt
- Tahini
- Toasted Sesame Oil
- Toasted Sesame Seeds
- Unhulled Sesame Seeds
- Tri-Color Sesame Seeds
- White Sesame Seeds
Sesame Allergy: List of Foods to Avoid
When you’re managing a sesame allergy, know that there are foods that naturally contain sesame products. When you see these food products, you’ll know right away that sesame is involved.
- Baba Ganoush (sometimes spelled Baba Ghanoush)
- Bahamian Benny Cakes (a type of candy made from sesame seeds and sugar)
- Chikki (popular in India, it’s sesame seeds mixed with jaggery (a type of sugar))
- Everything Bagels & Everything Seasoning
- Furikake (can have other names including Kaneyama Furikake, Nori Komi Fuikake)
- Goma-Dofu (a food in Japan that looks like tofu, but is actually made from sesame)
- Gomashio (a flavoring used in Japanese cuisine)
- Halva
- Levantine Spice Blend
- Rice Seasoning (another name for Furikake)
- Sesamol (a phenolic compound isolated from sesame seeds that has the potential to be in future medications)
- Sesame Garlic Seasoning
- Sesame Ginger Seasoning
- Sesame Seed Cookies (also called Benne Wafers)
- Sesame Snap Bars (can also be called Sesame Snaps or Sesame Crunch)
- Sesame Sticks
- Sesame Sweet Cake
- Tahini (and any food products containing tahini)
- Tehina (a type of sauce, usually Middle Eastern)
- Til-Patti (Indian dessert)
- Za’atar Spice Blend
- Zhimahu (Chinese dessert)
Hidden Sources of Sesame: List of Foods That Can Contain Sesame Seeds
Before we look at the list, know that if you’re following an Autoimmune Paleo Protocol Diet (AIP), you are sesame free. If you purchase products that say “free from major allergens” or “top 9 free” or “top 14 free”, you’re also in the right place.
Remember, for those who can’t tolerate trace amounts of sesame, the only way to find out if the products you’d like to purchase are made on shared equipment with sesame or on the same facility with sesame is to contact them directly.
List of Foods Where Sesame Can Hide
It’s not uncommon for health foods to contain seeds, including sesame seeds. You will have to read ingredient labels very carefully, and call companies depending on the severity of your allergy. This is a list of foods that may contain sesame. However, just because a product type is on this list doesn’t guarantee the presence of sesame. It means that you need to really read ingredient labels carefully.
- Asian Cuisine including Asian Soup such as Pho (sesame is often used as a garnish, but can also be the cooking oil and a main ingredient)
- Asian Spices
- Baked Goods (cookies, cakes, muffins, etc.)
- Bread, Bread Rolls, Breadsticks
- Condiments, Sauces, and Gravies
- Crackers
- Dairy Free Sauces and Condiments
- Dietary Supplements
- Energy Bars, Energy Bites, Energy Balls
- “Everything” Products (Everything but the Bagel Seasoning, Everything Bagels, Everything Bagel Chips, etc.)
- Gluten Free Baked Goods
- Granola
- Hamburger Buns
- Hot Dog Buns
- Hummus
- Israeli Bourekas
- Japanese Cuisine
- Marinades & Marinated Meats (usually sold at the meat counter in grocery stores)
- Middle Eastern Cuisine including Falafel
- Nut Free Alternative Spreads
- Nut Free Packaged Snacks (specially targeting “nut free”, not “allergy friendly”)
- Peanut Free Alternatives Spreads
- Poke Bowls
- Pretzels (especially as a topping for soft pretzels)
- Protein Powders
- Rice Cakes (usually flavoured rice cakes)
- Sausages & Kebabs
- Spice Blends
- Salad Dressings
- Seafood Seasoning
- Seeded Breads and Crackers
- Sesame Paste
- Snack Bars
- Snack Foods in General
- Specialty Dairy Products (flavored spreads and dips)
- Specialty Ice Creams
- Sushi
- Tahini (a nut free spread made from sesame seeds)
- Toppings in General (toppings are in a range of products, so be sure to ask if you see this term)
- Trail Mix
- Umami Seasoning
- Vegan Sauces
In addition to these foods, know that sesame can be used in cosmetic products and skin care products as well.
Eating Out at Restaurants with a Sesame Seed Allergy
If you’d like to eat at a restaurant whilst managing a sesame seed allergy, I can honestly say, so long as you pick the right cuisine, I think it’s possible to eat out regularly with great success.
First though, I would avoid restaurants that serve Asian cuisine and Middle Eastern fare. These are restaurant foods you can still enjoy, but I’d make them safely at home to not only avoid sesame but to avoid the risk of cross-contamination/cross-contact. I also wouldn’t step foot in a vegan restaurant without calling first as tahini is a very popular ingredient in both vegan and vegetarian dishes.
In terms of which type of cuisine to choose, Italian cuisine would be my first choice. Sesame isn’t a common ingredient, plus, burgers aren’t on the menu all too often, so you won’t see sesame seed buns in the kitchen. French cuisine would be my second choice, as this is also a region of the world that doesn’t lean into sesame ingredients all too often.
From there, a proper farm to table restaurant where you eat on the farm would be something else to consider. Many of these establishments don’t use seed oils all too often, and given their size, it’s usually easier for them to accommodate food allergies. A Paleo, AIP Paleo, or meat forward restaurant would be the other place to investigate. Seed oils are a lot less common in these cuisines, though, sesame oil or sesame seeds may be used in special recipes or as a garnish, so don’t let your guard down.
Finally, look into high end, expensive restaurants where fresh ingredients are the main fare. They may be able to easily serve someone with a severe sesame allergy, especially if all of their meals are made from 100% raw ingredients processed on site.
Ultimately, know that eating out at eating out at restaurants with any type of food allergy will always carry some form of risk. Do your research, call, talk to managers and chefs, and really make sure you find an establishment that can serve you and your children safely.
Answering Your Seed Allergy Questions
What’s the best substitute for sesame seed oil?
Something I love telling food allergy families and individuals about is called Perilla Seed Oil. It’s a lot more prevalent in Korea and select Asian countries. It has a bit of a funky taste, and there’s a little bit of a nutty flavor.
I personally learned about it because I have a severe allergic reactions to sesame, but as a recipe developer, wanted to branch out more into Asian flavoring options, but without the sesame of course.
My taste testers find it to be pretty tasty when cooked with other ingredients, and really does help reinforce traditional Asian flavoring in recipes I’ve developed. You won’t find perilla seed oil in grocery stores, but you can order it pretty easily online. If you want to try something else interesting, check out sacha inchi seed oil. It’s not the same as perilla, and won’t bring you into the Asian space, but it is very different from common oils in America.
If I have a sesame allergy, do I need to avoid all seeds?
Managing a sesame seed allergy can be tough (I have one as well). What’s important to know about not only your sesame allergy but all seed allergies is that you can be allergic to one, some, or all seeds. The only way to know if you’ll need to avoid all seeds is to work with your medical team. They can order allergy tests, supervise an oral challenge, and give you great guidance based on your case history and test results.
Will it be difficult to shop for foods with poppy seed and sesame allergies?
In my personal experience, no. With the FASTER Act (sometimes called the sesame allergy law) in place here in the US, foods have to be labeled for sesame. Poppy seeds, whilst they don’t have to be in a contains statement, aren’t a super popular ingredient. You’re most likely to see them in a lemon poppy muffin, or something super special in the vegan space.
Poppy seeds aren’t like sunflower seeds, which are essentially everywhere these days, so I think you’ll be OK.
Should I avoid mustard seed if I’m allergic to sesame?
Not necessarily. You can be allergic to one, some, or all seeds. You’ll want to ask your health care team about your diagnosis, potential for cross-reactivity, to order a sesame allergy test, and maybe even do an oral food challenge, to make sure that sesame will be safe for you to consume.
What are the best peanut butter alternatives for someone with sesame and peanut allergies?
For someone with both sesame and peanut allergies, I’d suggest any of the spreads from 88 Acres, since they’re a top 9 free brand with a dedicated facility last I checked. Chickpea butter is another great option, and the brand Pulse Powered is made on top 9 free equipment last I checked.
There are other choices such as soy butter, but I’d hesitate to suggest it without knowing if the person needs to avoid all legumes. Tiger Nut butter (tuber, not a tree nut) is another fantastic choice, but it’s a rather expensive one. You can see more suggestions in this article.
How can I avoid accidental exposure to sesame?
The first big thing to do is to avoid sesame-containing foods. From there, you can talk with food manufacturers before purchasing products to confirm sesame isn’t made on the same line as their product.
If you’re concerned about accidental exposure when eating out at restaurants, you’ll want to talk with an establishment in advance, extensively. If sesame is an ingredient on any of their menu items, you’ll need to find out what the risk of cross-contamination/cross-contact is before eating there.
Unfortunately, there’s no 100% way to avoid every risk, unless you grow your own food and make everything at home. Even allergy friendly and free-from brands have the occasional food recall due to undeclared allergens because somewhere in their supply chain, a mistake was made.
The solution is to be prepared. Make sure you have an action plan for your food allergy and know what to do if you have an allergic response. Also make sure that those in your family know how to treat an allergic response and how to advocate for you if necessary.
Know that in the early days of managing a sesame allergy, or any type of food allergy, everything is going to feel BIG. Every small choice will feel BIG. However, over time, you’ll find your groove and be a shopping pro, cooking pro, and totally starting to thrive and live your best life.
I have a sunflower seed allergy. Should I also avoid sesame seeds?
Not necessarily. Some people have cross reactive allergic reactions, and some patients are allergic to more than one type of seed. Remember, anyone can be allergic to anything, and in any combination. You’ll want to talk with your medical care team about your diagnosis, order more tests if needed, and possibly do an oral food challenge to find out if you should be avoiding sesame.
Do all vegetable oils contain sesame?
No. If you see “vegetable oil” on the label, that can indicate that a single oil was used or that a blend of vegetable oils has been used. In some cases, food manufacturers use the term “vegetable oils” because they rotate through several different oils, and each lot may be different. The only way to get the precise details is to call the company.
However, also know that sesame isn’t a common oil in the blends, and with the FASTER Act, I doubt that you’ll be seeing it all too often since companies would need to diligently track it.
Is there a treatment or cure for a sesame allergy or food allergies?
There are no cures for food allergies but food allergy research is progressing each day and learning more about how the immune system works. We may see a cure in the future, but for now, the only approved medical treatment at the time of this writing is called Oral Immunotherapy (OIT). OIT is never guaranteed to work. In fact, when someone passes, we say they’re “in remission”, not “cured”, as there are no cures for food allergies. Know that results vary from one individual to the next because this is all a science of the immune system. Since no two people are the same, it’s impossible to predict 100% of the time how individuals will respond to OIT.
During treatment, patients ingest small amounts of what they’re allergic to (some start at less than a 1 gram dose). This is done in hopes of having the immune system build tolerance. Some patients do well with this therapy and some patients never get passed the first dose because of how sensitive they are to the allergen.
One the thing about OIT that people don’t talk about enough is that just how you can gain tolerance, you can lose it as well. I’ve also met people in this boat where they passed OIT, then a few years later woke up one day and had a severe allergic reaction.
Additionally, those with EOE have a higher risk of developing more issues if they undergo OIT. This type of science is, in my opinion, poorly understood, and all you can do is do your best and work with the information you have and the guidance your medical team provides.
When it comes to OIT, really assess what it can do for you, and what your goals are. If the risk seems worth it, as an adult, I say go for it. If you’re managing a child, it’s different because of consent. It’s really important that they give fully informed consent before you introduce known food allergens to their system (something a lot of parents overlook). This is doubly true if your child has a complex case.
