What is the tahini FODMAP content? Including 6 recipes

If you want to find out what the tahini FODMAP content is, you are in the right place. It is low in FODMAPs and can eaten safely with IBS. 

This article will explain its FODMAP content, the health benefits of it and it will also include some delicious recipes.

What is the FODMAP content?

Tahini has a low FODMAP content. Monash University app has tested two forms of tahini for their FODMAP content. 

Tahini made from hulled sesame seeds and tahini made from unhulled sesame seeds. Both have a low FODMAP content (1). 

Please be aware that although tahini is low FODMAP, tahini dishes often contain high FODMAP ingredients: onion and garlic.

What is Tahini?

Tahini is a popular paste made by blending sesame seeds. It is typically used within the asian and mediterranean cuisine and is used to make hummus as a spread or condiment. 

Unhulled sesame seeds are made from whole sesame seeds without the kernels removed. This makes the tahini paste more stronger and bitter in taste with a higher fibre and calcium content. Thus, unhulled tahini is more nutritious. 

Hulled sesame seeds have the outer shell of the sesame seeds removed. Thus, the tahini paste is smoother and lighter golden brown in colour. It has a less bitter taste. 

6 Low FODMAP Tahini Recipes

The low FODMAP diet can be quite bland so tahini can add in handy a wonderful earthy taste.

Below are some recipes that can be safely enjoyed in a low FODMAP diet:

1. Tahini Dressing
2. Tahini and Spinach Pasta
3. Lamb Burgers with Tahini Sauce
4. NOURISHING MAPLE TAHINI DRESSING
5. Tahini chocolate chip cookie
6. Low FODMAP Hummus

What are the health benefits of tahini?

Tahini is high in protein (approx 3g protein in 1 tablespoon) and fibre (1g fibre in 1 tablespoon) (2). 

Tahini aids in bone health as it contains calcium, magnesium, manganese and phosphorus (3). It also contains vitamin B1 and B6 which regulate energy levels (4). 

Monounsaturated fats are healthy fats also found in tahini, helping to lower inflammation, risk of heart disease and Type 2 diabetes (5)

Summary

Tahini is low FODMAP and a handy tool to add to your diet as it brings a flavorsome and nutrient packed paste, with various health benefits. 

Tahini can be used as a paste on its own or in recipes.

Written by Rida Mahmood, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert