Is Tahini Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian

Is tahini a low FODMAP food?

Tahini is made by grinding up sesame seeds to create a paste with a light, nutty, and delicious flavor. A popular ingredient of hummus, tahini is very popular in Asian and Mediterranean cuisine (Shoemaker, 2019). Tahani, tahini paste, and hummus are considered low FODMAP foods, meaning they are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. According to Johns Hopkins Medicine (2022), low FODMAP foods have a very low likelihood of causing gastrointestinal discomfort in individuals diagnosed with irritable bowel syndrome (IBS).

According to the Monash University FODMAP app, two tablespoons of tahini or tahini paste is considered low FODMAP. However, ensure tahini dishes do not have onion or garlic, high in FODMAPs.

Check out this link for more information and a traditional hummus recipe from Casa de Sante: https://casadesante.com/blogs/low-fodmap-life/is-hummus-low-fodmap

What are the health benefits of tahini?

Tahini is packed full of the nutritious minerals manganese and phosphorus that help support bone health and B vitamins that aid in fuel production. Tahini is also high in healthy fats called monounsaturated fats. Monounsaturated fats have been associated with lowered inflammation and decreased risk of heart disease and type 2 diabetes (Shoemaker, 2019). Additionally, tahini may have anti-bacterial properties and antioxidant effects.

Summary

This post aims to answer your questions regarding the low FODMAP diet and tahini as a low FODMAP food.

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Porter, K. A. (2020, August 4). Is hummus low fodmap? casa de sante. Retrieved April 22, 2022, from https://casadesante.com/blogs/low-fodmap-life/is-hummus-low-fodmap

Shoemaker, S. V. (2019, July 3). 9 surprising benefits of tahini. Healthline. Retrieved April 22, 2022, from https://www.healthline.com/nutrition/tahini-benefits

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know