I Wasn’t Getting Enough Fiber, So I Started Adding This to Every Meal

Are you getting enough fiber? Let me answer that for you: according to current dietary guidelines, probably not. Doctors nowadays recommend about 25 to 28 grams of fiber per day for women and 28 to 34 grams for men. If you think having a vegetable with dinner every night is going to cut it, allow me to stomp all over that delusion. Even the most fiber-rich, cruciferous vegetable servings usually only provide a handful of grams.

But one surprising source of fiber? Black sesame seeds.

Exactly how much fiber is in sesame seeds?

One tablespoon of black sesame seeds contains about 1 to 1.5 grams of fiber, which is roughly on par with a cup of fiber-rich veggies like kale or cabbage. White sesame seeds aren’t far behind, offering about 1 to 1.1 grams of fiber per tablespoon. I personally opt for black sesame seeds since they’re slightly more fiber-dense, but both are solid options, especially if you already have a neglected jar of white sesame seeds sitting in your pantry. (And like most fiber-rich foods, both contain a good mix of soluble and insoluble fiber, in case that’s something you were wondering!)

Interesting… but that doesn’t sound like a whole lot.

Yeah, yeah. Fair. But I’m not using them as a replacement for my daily fiber intake—they’re more like a supplement. And they work for me because they have a very subtle flavor that, if anything, adds a little crunch to my food. If you really need a fiber-rich meal, then legumes, berries, and whole grain breads and pastas are the way to go.

What foods are you adding sesame seeds to, exactly?

It all started with avocado toast. I’m an avocado toast apologist—avocado is already a fiber rich food, with 10 grams in one medium avocado. But here’s a little peek into other things I make for myself that go well with black and white sesame seeds:

Toast or corn tortillas with avocado, eggs, sour cream, salsa, feta—whatever I have in the fridge for breakfast, really
Instant noodles and stir fry rice
Korean egg rice with sesame oil and kimchi
Smoothies (though I’ll typically substitute chia seeds, which are even more fiber dense, if I have those on hand instead)
Leafy salads with just about any kind of salad dressing
Tuna salad sandwiches
Chicken glazed with miso or teriyaki
Air fried salmon bites

Where did you learn this, Ariana?

Great question. For a while, my algorithm was serving me a steady stream of content about the “traditional Chinese medicine benefits” of black sesame seeds, especially claims around hair regrowth. But I ain’t buying into all that, to be honest. Still, I did go on a Google deep-dive about the fiber content in sesame seeds, chia seeds, and poppy seeds. (And for good measure, you can read some peer-reviewed research about sesame seeds here.)

Okay, well…do you notice a difference since you’ve started doing this?

Definitely, but probably not from the sesame seeds alone. I would have to be consuming a frankly unhealthy amount every day if I relied just on them for my fiber goals. But since I’ve been focusing more on getting enough fiber, my digestion is worlds better. And that, my friends, is as far into details as I will go.

Also, I promise I’m not a crazy person about this. I am way, way too lazy to commit to a health craze hardcore. This is something that I try to incorporate on a weekly basis—and I notice the effects pretty consistently on the weeks I’m better about it.

And guys: Everything in moderation. Please. Don’t overdo it, and be mindful that sesame is a top food allergy in the U.S. Okay, that’s all! Go ahead and argue with me in the comments!