Without onion or garlic, it’s important to pack as much flavour into dishes with low FODMAP herbs, spices and condiments. Tahini, which is sesame seed paste or butter, is a creamy and delicious way to inject flavour into your low FODMAP cooking. It’s top priority that we ask, then: is tahini low FODMAP?

An important note, before we begin: this article is not a substitute for medical advice. My intention is merely to help you in your day to day FODMAP journey with Monash thresholds and recipes that use them. Always consult a doctor or dietician before you commence any sort of elimination diet.

Is tahini low FODMAP?

Yes, tahini is low FODMAP. However, hulled and unhulled tahini have different moderate and high thresholds, so it’s worth discussing them individually.

What is the difference between hulled and unhulled tahini?

Hulled tahini is tahini that has had the outer shell (or husk) removed before grinding the paste. It is generally paler, often creamier, and people can sometimes prefer it because it is slightly less bitter.

Unhulled tahini uses the whole sesame seed, including the outer shell or husk. It is generally a little darker in colour and slightly more bitter.

Nutritionally speaking, unhulled tahini retains more nutrients and fibre than unhulled tahini. However, both sorts are nutrient dense (and delicious).

Is hulled tahini low FODMAP?

Hulled tahini is low FODMAP in serves of up to 183g. In 184g serves, it contains moderate amounts of GOS.

Is unhulled tahini low FODMAP?

Unhulled tahini is low FODMAP in serves of up to 102g. In 103g serves, it contains moderate amounts of GOS. This suggests that the fibrous part of the sesame seed contributes to the FODMAP load, which is why unhulled tahini has a lower threshold.

Is hulled or unhulled tahini the lower FODMAP choice?

Both sorts of tahini have low FODMAP thresholds. However, if you intend to eat a generous serving, hulled tahini is a lower FODMAP choice.

More low FODMAP resources

• Low FODMAP nuts and seeds
• Low FODMAP fruits and recipes that use them
• 80+ low FODMAP vegetarian recipes
• Low FODMAP dessert recipes
• Low FODMAP breakfast recipes

Low FODMAP tahini recipes

Tahini chocolate chip cookies

I will forever be obsessed with these easy tahini choc chip cookies. They require only 3 ingredients and taste so crispy and delicious. They are egg free, vegan, grain free and nut free.

Dukkah roasted carrots with zucchini hummus and green tahini sauce

This dukkah roasted carrot dish is one of my favourite side dishes. Beautiful and layered with flavour, nobody at the table would guess it contains no onion or garlic.

FODMAP friendly hummus without chickpeas

This low FODMAP hummus uses a surprise ingredient (tofu!) to replace chickpeas, which are higher FODMAP. It’s creamy and thick and tastes very legit thanks to the tahini and garlic infused oil.

Low FODMAP chilli oil noodles

These quick and easy chilli oil noodles make it into a lot of my recipe roundups. That’s because there’s not a lot they can’t do! They contain optional peanut butter or tahini for creaminess. It adds such a nice extra layer of contrast and flavour, though, so it’s barely optional at this point.

Vegetarian, low FODMAP kind of Dan Dan noodles

This vegetarian, low FODMAP and gluten free take on Dan Dan noodles is from my cookbook, Intolerance Friendly Kitchen. They use tahini or peanut butter for a creamy alternative to Chinese sesame paste which can be harder to find in Australia.

Gluten free banana protein pancakes

These gluten free banana protein pancakes are an easy, high protein breakfast that can be made from a number of protein powders and nut butters. Tahini makes an excellent nutty pancake and is perfection when paired with banana. You can also use tahini in my vegan, gluten free protein mug cake and vegan, gluten free protein pancakes.

Low FODMAP tahini salad dressing

This easy low FODMAP tahini salad dressing is incredibly delicious and incredibly simple. You can use it anywhere and adjust the flavour profile as you see fit.

Low FODMAP tahini coleslaw

This easy and delicious coleslaw reminds me of my childhood. Mum used to make this incredible combination all the time and it still slaps just as much as it did back then.

Low FODMAP granola bars

These delicious granola bars are super customisable and can happily use tahini to hold everything together.