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Tahini
Sesamum indicum (processed)
Moderate FODMAP
Good Protein Source
Healthy Fats
Creamy tahini paste made from ground sesame seeds

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 2-3 tablespoons

Active Compounds: Sesame seed proteins, lignans, and phytosterols

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and digestive discomfort may occur with excessive consumption

Typical reaction time frame: Usually within 2-4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

almond butter

Almond butter

peanut butter

Peanut butter

sunflower seed butter

Sunflower seed butter

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Grinding sesame seeds into paste increases digestibility

Smaller portions reduce FODMAP load

Stacking Considerations

Avoid combining with:

  • hummus
  • chickpeas
  • garlic
  • onion

Safe complementary foods: Pairs well with cucumber, carrots, and rice

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) mixed into other safe foods
  2. If tolerated, increase to 1 tablespoon (15g) after 3 days
  3. Monitor symptoms for 24-48 hours before increasing portion

Signs of success: No digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • hummus
  • baba ganoush
  • halva
  • middle eastern sauces

Alternative names: sesame paste, sesame butter, sesame seed paste

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Individual FODMAP tolerance
  • Portion size consumed
  • Combination with other foods

Tip: Start with small portions and gradually increase based on tolerance