Is tahini low FODMAP? Yes, it is. Tahini has a green light indicator on the Monash FODMAP app and has a serving size of 30 grams or 2 tablespoons.
Not only is tahini low FODMAP but this nut butter is a key ingredient in hummus and is gaining popularity across the globe. Even with the green light indicator, tahini is an ingredient that should be enjoyed in moderation on the IBS low FODMAP diet.
Curious why? Here’s an overview of everything I’ll go over in this post:
- What Is Tahini?
- Is Tahini Low FODMAP?
- Tahini VS Sesame Paste
- 10 Benefits Of Adding Tahini To Your Diet
- How To Use Tahini In 6 Different Recipes
- 3 Other Low FODMAP Tested Nut Butters
- Tahini FODMAP FAQ
I’ve been going on and on about tahini but what exactly is it?
What Is Tahini?
Tahini is a type of sesame seed paste. Raw (hulled) sesame seeds are ground up into a smooth paste to make tahini.
Tahini can be found in many Middle Eastern dishes like hummus, baba ganoush and halva -a delicious tahini based dessert.
Like any good nut butter, make sure to choose tahini that is made 100% from ground sesame seeds. Some manufacturers will add ingredients like salt and sometimes oil but that’s okay because oil’s are FODMAP-free.
Speaking of FODMAPs, we know tahini is low FODMAP at 2 tablespoons but how much tahini is too much?
Is Tahini Low FODMAP?
Tahini is low FODMAP at 2 tablespoons or 30 grams. Monash lists two types of tahini on their app: hulled and unhulled. Hulled tahini is made from sesame seeds which have had their husk removed:
Both types have the same tahini FODMAP serve of 2 tablespoons or 30 grams.
Hulled tahini contains moderate GOS (Oligosaccharides) and fructans at 185 grams or ¾ cup and high in FODMAPs at 220 grams or 1 cup.
Unhulled tahini is made with whole sesame seeds that still have the outer layer. It’s darker in color and stronger tasting. It contains moderate FODMAPs at 110 grams or ⅖ cup and is high FODMAP at 125 grams or ½ cup.
You can refer to tahini as sesame seed paste but it’s not the same as sesame seed paste. The next section will clear up this little conundrum.
Tahini VS Sesame Paste
Tahini is a Middle Eastern sesame paste that is made from ground raw sesame seeds. It’s pale, has a runny texture and a subtle nutty smell and flavor.
Sesame paste is made from unhulled and roasted sesame seeds. It’s darker, thicker, stronger in taste and a little bitter. Sesame seed paste is often used in Chinese cuisine.
While they are both pastes made from sesame seeds, they are different in taste, texture, color and smell.
Wondering if it’s worth adding tahini to your diet? I’ve got 10 tahini benefits that’ll make it worth your while.
10 Benefits Of Adding Tahini To Your Diet
Is tahini healthy? Yes it is and I’ve got 10 tahini benefits to share with you [source]:
- Tahini is nutritious! It has tons of healthy fats, vitamins, and minerals.
- 1 tablespoon or 15 grams has 10% of your daily value nutrients.
- It’s rich in antioxidants.
- Sesame seeds may reduce risk of diseases like type 2 diabetes and heart disease.
- Tahini and sesame seeds might be antibacterial. One study on rats found that sesame oil helped heal wounds.
- It’s anti-inflammatory.
- Tahini has a compound that may help protect liver and kidney function.
- It’s easy to add to your diet!
- Tahini may be good for your bones.
- It’s brain food: Tahini has compounds that may improve brain health and strengthen memory.
If that list doesn’t convince you to add tahini to your diet, then I’m not sure what will. Not sure how to add this versatile ingredient into your diet? I have 6 recipes that’ll blow you away.
How To Use Tahini In 6 Different Recipes
Looking for a way to use up that jar of tahini you bought? I’ve got 6 delicious recipes that’ll do the trick:
Dill & Tuna Low FODMAP Pasta Salad With Tahini Dressing
This easy 15 minutes low FODMAP pasta salad is my go-to lunch. It’s gluten-free pasta with a low fat tahini sauce, capers, olives, and tuna.
Tahini Low FODMAP Tuna Salad
This mayo-free tuna salad is light, fresh and absolutely delicious. I wanted a lighter low FODMAP tuna salad without any mayo and this tuna salad delivers on all fronts. It transforms a regular can of tuna with the help of fresh dill!
Roast Vegetable Strudel
Looking for an easy low FODMAP dinner? This vegetable strudel will use up whatever vegetables you have left in the fridge and turn it into an amazing dinner centerpiece. I used tahini to turn one eggplant into a luscious creamy dip.
Low FODMAP Tahini Dressing
This salad dressing made me eat salad. I’m not kidding, you’ll want to have buckets of salad with this dressing. It’s a copycat recipe of one of my favorite Japanese salad dressings. You can use tahini if you’re in a pinch or make your own sesame seed paste in minutes.
Sesame Seed Dry Beef Noodles
Dan dan noodles are a staple in my house. This recipe features noodles tossed in savory sesame seed paste sauce and some five-spice seasoned beef.
Another great use for tahini is as a sauce:
Vegan Braised Eggplant
This vegan braised eggplant is so soft and jam packed with flavor. The tahini sauce adds a creaminess to the dish that is absolutely to die for. It’s a one pan dish with minimal cleanup but maximum flavor.
Not a fan of tahini? I’ve included a list of other low FODMAP nut butters in the next section for anyone who’s not a fan of sesame seeds.
3 Other Low FODMAP Tested Nut Butters
We’ve answered the question, “is tahini FODMAP friendly?” But what about other nut butters? All information below is based on Monash University’s low FODMAP research:
- Generic peanut butter: has a low FODMAP serve of 2 tablespoon or 50 grams.
- American peanut butter: low FODMAP serve of 2 tablespoon or 32 grams.
- Almond butter: low FODMAP at 1 tablespoon or 20 grams.
Moderate to large serves of all the nut butters listed above contain moderate to high amounts of GOS and fructans which may trigger IBS symptoms in some individuals.
We’re almost at the end of this post and what better way to wrap it up than with a FAQ section?
Tahini FODMAP FAQ
This section is dedicated to IBS and tahini related questions.
Is Tahini Safe For IBS?
Yes, it is. The Monash FODMAP app gives tahini a green light and has a low FODMAP serve of 2 tablespoons or 30 grams. Foods on the low FODMAP list are least likely to cause or trigger gastrointestinal discomfort, making tahini safe for IBS.
Note: every individual on the low FODMAP diet will react to foods on the list differently. It is important to know what your triggers are and which foods you can tolerate.
Is Tahini Good For Stomach?
Yes, it is! webMD states that tahini is really good for digestion because it is protein and fiber rich.
Are Sesame Seeds Low FODMAP?
Yes, sesame seeds have a low FODMAP serving of 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans and GOS.
Is Hummus OK On Low FODMAP Diet?
Tahini is one of the key ingredients in hummus, so it’s no surprise, “is hummus low FODMAP?” on this list of questions.
The monash app gives hummus dip a red light rating with 1 tablespoon or 20 grams moderate in FODMAPs. Larger serves of 2 tablespoons or 40 grams are high in FODMAPs. This may be because hummus contains high FODMAP ingredients like garlic and chickpeas.
Canned and drained chickpeas have a yellow light indicator which means portion control is key. A low FODMAP serving of canned and drained chickpeas is ¼ cup or 42 grams. Larger servings of ½ cup or 84 grams contain moderate FODMAPs.
You can make your own low FODMAP hummus by draining and washing canned chickpeas and adding them to a blender with some tahini, garlic infused olive oil and lemon. There shouldn’t be a problem as long as you keep an eye on your portions.
That’s the last question in this, “is tahini low FODMAP?” post, folks. What do you think of tahini? Would you add this ingredient into your diet?
More about the low FODMAP diet and ingredients here: