Tahini is one of the richest foods in fiber. As a tablespoon provides 5% of the Daily Value, tahini can boost the fiber intake of a healthy meal or snack.
Is tahini high in fiber?
Tahini has 9.3 grams of fiber per 100g. A tablespoon has 1.4 grams of fiber. This dose is 5% of the recommended daily intake.
Moreover, 1 oz of tahini has 2.64 grams of fiber, which is more than 9% of the Daily Value!
All types of tahini are great sources of fiber. Tahini from roasted kernels, which is the most common type, and tahini from raw kernels, have a similar fiber content.[1]
Tahini has more fiber than other favorite spreads
Most other favorite spreads have less fiber than tahini.
For instance, peanut butter has almost 30% less fiber than tahini.
Cashew butter is the nut butter with the lowest fiber content, though. It has only 2 grams of fiber per 100g. Hence, cashew butter has almost 80% less fiber than tahini.
Only almond butter has a similar fiber content to tahini. Actually, it has about 7% more fiber than tahini.
On the contrary, cow’s butter, as all animal foods, has no fiber.
Mayonnaise, ketchup, or mustard contain negligible amounts of fiber as well.
Tahini is soluble or insoluble fiber?
Tahini is mainly insoluble fiber. In fact, about 90% of tahini is insoluble fiber. Soluble fiber is only 10%.
Both types of fiber are beneficial for health. Insoluble fiber absorbs water, making the stool softer. It makes passage through the bowel easier and promotes digestive health.
Soluble fiber has beneficial effects on digestion as well.
Fiber in tahini is good for the digestive system
In fact, fiber in tahini provides several benefits to gastrointestinal microbiota stimulation. It functions as a prebiotic. Healthy gut microbiota promotes normal digestive function and defenses against pathogens.[2]
Athletes who consume too much animal protein can greatly benefit from the regular consumption of tahini!
Fiber in tahini promotes satiety!
Moreover, fiber in tahini promotes satiety. It delays digestion and regulates postprandial glucose responses.
In addition, tahini is a great plant-based source of protein. Actually, foods high in protein, fiber, and water have the highest satiating effect.[3]
How to eat tahini to feel full for longer?
Tahini is a super nutrient-dense food. It’s packed with vitamins and minerals which are involved in energy metabolism and help burn belly fat. Tahini is the most nutrient-dense common spread. It’s more nutritious than peanut butter!
In fact, a tablespoon of tahini a day as part of a well-balanced diet is good for weight loss.
Above all, you should eat tahini with other foods high in fiber in order to feel full for a long time. For instance, you could eat tahini with whole-wheat bread. It has almost 3 times more fiber than white bread.
Also, there are jams and jellies high in fiber. Eat a toast with tahini and jam a day for weight loss.
In addition, you could eat tahini with protein-rich foods.
Tahini tastes great with salads and healthy sandwiches. It can be a key ingredient of many dressings.
Can I depend on tahini for fiber?
Certainly, tahini is one of the healthiest foods you can eat. But, most people should eat only 1–2 tablespoons per day. Tahini has too many calories. A tablespoon has about 90 calories! So, consuming too much can make you gain weight.
Therefore, we can get up to 10% of the Daily Value of fiber from tahini per day. Tahini contributes to the daily fiber intake. But, we can’t depend on it to meet our daily needs. We have to consume a wide variety of foods high in fiber.
Other foods high in fiber
Only plant-based foods have fiber. All fruits, vegetables (e.g. lettuce, cabbage), whole cereals, mushrooms, seeds, and nuts are good dietary sources of fiber.
However, beans are the richest foods in fiber. They can skyrocket our daily fiber intake. A serving can provide more than 50% of the DV.
