Does Eating Sushi Make You Gassy?

Sushi lovers, let’s address the stinky elephant in the room. We all know sushi is super tasty, but it can sometimes leave us feeling…gassy. I know, not cute! But don’t worry, it’s totally normal if sushi makes you fart.

The high protein in fish, fermented rice, and salty soy sauce can all cause some musical side effects down below! Plus, sushi fills you up fast with all that rice, leading to a bloated belly. And the sodium causes your body to retain fluid, hello puffiness!

Now, everyone reacts differently to sushi’s fart-inducing effects. Some people experience worse gas and bloating than others. The more sushi you throw down, the more likely it is to backfire on you, if you catch my drift.

But don’t swear off sushi just yet! There are things you can do to ease the post-sushi farts and bloat. Let’s talk about ways to balance sushi indulgence with tummy happiness. No need to let a little gas stand between you and those spicy tuna rolls!

Why Sushi Causes Gas and Bloating

There are a few reasons why sushi can leave you feeling gassy or bloated afterwards:

High Protein Fish

The fish in sushi packs a protein punch. Foods high in protein can produce more hydrogen and methane gas as they digest.

Plus, the raw fish contains enzymes that help break down proteins. This creates even more gas-producing compounds!

Fermented Rice

The rice used in sushi gets doused in vinegar first, which ferments it. Fermentation produces gases like carbon dioxide, causing bloat.

This is the same idea behind how carbonated drinks like beer make you gassy from the fermentation process.

Salty Soy Sauce

Soy sauce has a super high sodium content, and salty foods cause you retain more fluid. This results in a puffy, bloated stomach.

Some individuals are also sensitive to soy, which can create excess gas too.

Filling Carbs

On top of fish, a sushi roll is packed with starchy rice. All those carbs can be hard to digest, causing tummy troubles.

Too many high-carb, filling foods at once means your stomach has lots of work to do breaking it all down.

Bloating and Gas Varies by Individual

Keep in mind that sushi causes gas and bloating to different degrees based on the person:

  • Some people’s bodies handle raw fish and fermented rice better than others.
  • Eating a huge sushi feast will be harder to digest than a couple rolls.
  • Individual sensitivity to foods like soy, seaweed, or spicy ingredients also plays a role.

So you may experience mild or intense gas depending on your own digestive system and how much you eat.

Tips to Prevent Post-Sushi Gasiness

While a little gas is normal, there are ways to minimize sushi’s gassy effects:

Go Easy on Soy Sauce

Skip the soy sauce, or just use a tiny drizzle. The sodium and oils in soy sauce are hard to digest for some.

Choose Vegetable Rolls

Opt for cucumber, avocado, or carrot rolls. The veggies are lower in protein than fish and easier on the tummy.

Avoid Deep Fried Rolls

Greasy tempura batter also makes sushi heavier and harder to digest for sensitive tummies.

Eat Less Rice

Order sashimi (just fish) or sushi without rice if possible. Cutting the high-carb rice reduces bloat-inducing carbs.

Drink Green Tea

Sip some green tea during or after your sushi meal. The antioxidants help relax the digestive tract.

Take a Probiotic

A daily probiotic can help improve digestion of fish, rice, and other sushi ingredients that commonly cause gas.

Foods to Avoid When Gassy After Sushi

Made the mistake of eating one too many spicy tuna rolls? Here are some foods to avoid until the sushi-induced gas passes:


Lay off the milk, cheese, ice cream, etc. Dairy is hard to digest, and the lactose can make gas worse.

Cruciferous Veggies

Broccoli, cabbage, kale are known gas-producers. Too much fiber right now can cause tummy trouble.

Carbonated Drinks

Skip the fizzy sodas and beer. The carbonation just adds air into your already bloated belly.

Sugar Alcohols

Found in sugar-free gums and candies, these indigestible compounds like xylitol, maltitol, and mannitol are gas factories!

Beans, Lentils & Legumes

As healthy as they are, the oligosaccharides in these foods produce lots of gas. Avoid until your digestion settles.

Fatty, Fried Foods

Greasy foods are tough to break down. Save the fast food burgers and fries for another day.

Apples & Prunes

High in compounds like sorbitol, these fruits notorious for their gas-inducing qualities. Too much fiber right now can cause cramps.

Sushi Ingredients to Eat Less Of If Gassy

Want to enjoy sushi without misery? Limit these specific ingredients that commonly cause gas:


The starchy, fermented rice packs a one-two bloating punch. Opt for sashimi or rolls with just a sprinkle of rice.


Soba noodle sushi rolls are tasty but high-carb. Stick to small portions or skip entirely if gassy.

Soy Sauce & Ponzu Sauce

The salty, fermented soy content causes water retention and bloating. Use sparingly or leave off entirely.

Spicy Mayos & Sauces

Creamy, rich sauces are hard to digest. Chile peppers and wasabi can irritate the stomach too.


Although delicious and nutritious, the high fiber content in avocado is tricky for sensitive digestive systems.

Tempura Ingredients

The heavy batter used in tempura shrimp, veggies, etc. is greasy and gas-inducing. Say no to the crispy texture.

Fatty Fish Like Salmon

Fattier fish varieties like salmon and tuna are more likely to cause indigestion and gas than white fish.

Seaweed Wrappers

Hard to digest seaweed is a common sushi culprit. Skip the wrap or order rice-free sashimi instead.

Sushi Ingredients

Tips to Relieve Gas Pain After Eating Sushi

Uh oh, that spicy tuna dragon roll isn’t sitting right. Try these tricks for relieving gas and bloating:

Take a Walk

Light exercise helps expel excess gas from your system. A short walk around the neighborhood can provide relief.

Drink Peppermint or Ginger Tea

Sipping on peppermint or ginger tea can help relax and soothe your angry stomach.

Apply a Heating Pad

The warmth helps ease abdominal cramping from gas pains. Just don’t fall asleep with it on!

Massage Your Tummy

Gently massaging your belly in a clockwise motion can help push out trapped gas bubbles.

Take Gas Relief Medication

Over-the-counter gas relievers with simethicone can provide relief from bloating and pressure.

Activate Charcoal Supplement

Charcoal capsules bind to gas-producing compounds in your gut to help whisk them away.

Use a Digestive Enzyme

Digestive enzyme supplements support breaking down sushi ingredients to prevent indigestion and gas.

How Long Does Sushi Gas Last?

Wondering how long your sushi-induced farts and bloat will last? Here’s the lowdown:

  • Mild gas and bloating may dissipate within 3-6 hours. Use relief strategies to find comfort!
  • If symptoms are severe, digestion can take 24 hours to return to normal. Stick to bland foods in the meantime.
  • For some sensitive individuals, sushi ingredients like raw fish continue to cause gas and stomach issues for 2-3 days after.
  • Try adjusting the amount and type of sushi you eat to see if it improves your personal reaction.

The more sushi you eat in one sitting, the longer and stronger the gassy side effects will likely be too.

The Takeaway: Enjoy Sushi in Moderation

Here’s the bottom line: it’s totally normal if sushi occasionally leaves you bloated or farting. That doesn’t mean you need to give it up! Just enjoy those tasty rolls in moderation.

Stick to small portions to prevent indigestion, and limit ingredients you know cause gas specifically for you. Sip green tea, walk after eating, and use gas relief strategies as needed.

And know that while sushi does often induce gas for the average person, the effects can vary widely. Pay attention to your own reaction.

With a little caution, you can keep whipping up your favorite sushi rolls at home and dining on them guilt-free! Just maybe put on some relaxing music to cover any noisy digestive effects after.

Let me know if you have any other tips and tricks for minimizing sushi gas!

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Bill Kalkumnerd
Bill Kalkumnerd

I am Bill, I am the Owner of HappySpicyHour, a website devoted to spicy food lovers like me. Ramen and Som-tum (Papaya Salad) are two of my favorite spicy dishes. Spicy food is more than a passion for me - it's my life! For more information about this site Click

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