Low FODMAP Tahini and Spinach Pasta

Low FODMAP Tahini and Spinach Pasta
(Last Updated On: May 22, 2020)
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It’s FODMAP recipe time again! It’s been a couple of weeks since I’ve shared a FODMAP recipe, so it’s about time! Even if you’re not following the FODMAP diet, this recipe provides for a healthy and delicious dinner. This recipe is a healthy and delicious low FODMAP tahini and spinach pasta. So if you’re curious, keep reading!

FODMAP spinach tahini spaghetti

The Ingredients

Let’s start with a little breakdown of some of the ingredients of the low FODMAP tahini and spinach pasta. Some ingredients of the recipe do take some extra attention because they can be high FODMAP in larger portion sizes. Just make sure to use your kitchen scale, and you should be fine!

The Pasta

As I mentioned before in my Low FODMAP pasta pesto recipe, I tend to cheat a little bit on the pasta front. A normal spaghetti is high FODMAP since it’s made purely of wheat which contains Oligos-Fructans. Personally, I think Soba Noodles make a great and nutritional pasta substitute! Soba Noodles are made of buckwheat and buckwheat is basically a free to use ingredient on the FODMAP diet. And according to the Monash University FODMAP app Soba Noodles based on a combination of wheat and buckwheat are also low FODMAP up until 90 grams per portion.

Most gluten-free spaghetti varieties are based on cornflour. Corn flour has very little nutritional value and fiber. Which is the reason I don’t like to use them in my recipes.


Tahini is a paste made from ground sesame seeds. Nowadays it can be bought in basically every supermarket, but if you have trouble finding it, try your local International market or the internet!

Tahini is low FODMAP up to 20 grams per person. So make sure to keep to the right portion sizes to keep your plate low FODMAP!

Peanut Butter

To create a creamy tahini sauce, it’s useful to add some peanut butter. Because you can’t use big amounts of tahini.
Peanut butter is low FODMAP and it makes a great carrier of the sesame flavor.

Pecan Nuts

Nuts can be a great source of fiber, nutrients and energy while following the low FODMAP diet. Unfortunately, most nuts have a restricted portion size. If you want to read more about that, check my blog about low FODMAP nuts.

Pecan nuts are a fun one to work with during the FODMAP diet. They are low FODMAP up to 20 grams and the Monash University app mentions they only contain moderate amounts at 100 grams. So there’s some safe space to work with!


Crazy fact, the recipe was supposed to have fresh spinach. But I went to the supermarket, and the fresh spinach was sold out! Because of the Corona home-isolation, people have been hoarding some groceries. But I never would have expected spinach to be one of them. So I had to get creative and went to the freezers in the supermarket. You can guess how that went, they were empty too. Luckily I realized I still had some frozen spinach at home and decided to just wing it.

Especially now, It’s good to try and be creative with the recipes you’re making. If you go to the supermarket, make sure to have the Monash FODMAP app with you, so you can always look up different ingredients to switch into your recipe when something is sold out! Try and be creative with it.

Spinach is a low FODMAP vegetable and has no upper limit, you can eat as much as you can handle!

Now you know enough to get cooking on a super tasty low FODMAP tahini and spinach pasta! Take pictures of your results and send them to me on Instagram! I’d love to see them!

Low FODMAP tahini and spinach pasta

Low FODMAP Tahini and Spinach Pasta

Recipe by Positive Gut - positivegut.com

Recipe for a low FODMAP tahini and spinach pasta. Healthy, fiber-rich, delicious and gluten-free!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 people


The pasta

  • 350 grams Soba noodles
  • 300 grams frozen spinach or fresh when it's available. You can use it frozen or defrost it first.
  • 2 red bell peppers
  • 60 grams pecan nuts
  • 2 tbsp sesame oil

The tahini sauce

  • 80 grams tahini low FODMAP up to 20 grams per person
  • 1-2 tbsp peanut butter
  • 160 ml water
  • 5-10 mint leaves
  • 1 tsp dried parsley
  • Salt and pepper to taste


  • Start by making the tahini sauce. Use your blender for this. Combine the tahini, peanut butter, water, mint leaves, parsley and some salt and pepper to taste in the blender and mix it all until it's smooth.
  • Put a pot on the fire and bring water to a boil. In the meantime start cutting the bell pepper into small pieces. Put a frying pan on the fire and add the sesame oil. Once the oil is hot, add the spinach to the pan and let it warm up. When there are no frozen pieces in the spinach anymore, add the bell pepper. Stir fry for about 3 minutes. Pay attention to the water, once it starts to boil, you can add the Soba noodles. They will take about 4 minutes to cook but check the instructions on the package to be sure!
  • Add the tahini sauce to the spinach and bell pepper. Mix well. Drain the Soba noodles when they're done and quickly rinse them with cold water (not for too long though!). Add the Soba noodles to the frying pan with the spinach and tahini sauce. Mix well. Serve the low FODMAP tahini and spinach pasta on a plate, and sprinkle some broken pecan nuts on top. Enjoy!

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