If you love sushi but worry about digestive issues, you’re not alone! Many sushi lovers find themselves wondering, “What sushi is low FODMAP?” The good news is you can still enjoy delicious, fresh sushi without upsetting your stomach. You just need to choose your ingredients wisely.
While Sushi rice often contains high FODMAP ingredients like high fructose corn syrup, you can make it or order it without those problematic add-ins. Pair that with low FODMAP proteins like sashimi or shrimp, and veggies like carrot, cucumber, and red pepper, and you’ve got a gut-friendly sushi roll. Other low FODMAP sushi ingredients include nori, daikon radish, eggplant, wakame seaweed, and rice paper. Just steer clear of credibly big servings of avocado.
Here are some of the most easily digestible sushi options to look for:
- Sashimi – Raw fish or seafood without rice
- Nigiri sushi – Fish or seafood atop a small mound of sushi rice
- Temaki – Cone-shaped sushi with the ingredients of your choice
- Vegetable rolls – With low-FODMAP veggies inside
- Hand rolls – Wrapped in seaweed or rice paper
The key is sticking to low FODMAP proteins and produce while avoiding triggers like onions, garlic, and large servings of avocado. With some mindful choices, you can craft sushi rolls that are as gentle on your digestive system as they are delicious.
Read on for more tips and low FODMAP sushi recipes you can make at home for worry-free sushi night!
What Makes Sushi High FODMAP
First, what exactly causes issues for FODMAP sensitive folks?
Sushi rice often contains high FODMAP ingredients like:
- High fructose corn syrup
- Fructose
- Garlic powder
- Onion powder
So sushi rice ordered at a restaurant or pre-mixed from a package may be high in FODMAPs.
Additionally, sushi fillings like:
- Avocado (in large amounts – more than 1-2 pieces)
- Onions
- Garlic
Can also trigger digestive woes.
The key is understanding what makes typical sushi FODMAP-unfriendly, so you can avoid those ingredients.
Low FODMAP Sushi Ingredients to Enjoy
While some sushi ingredients don’t jive with a low FODMAP diet, many delicious, fresh options fit perfectly into a gut-healthy lifestyle.
Low FODMAP Sushi Proteins
- Sashimi (raw fish or seafood)
- Cooked shrimp
- Smoked salmon
- Tofu
- Chicken
- Egg
Low FODMAP Vegetables & Fruits
- Carrot
- Cucumber
- Bell pepper
- Radish
- Eggplant
- Avocado (in small amounts – 1-2 pieces max)
- Mango
- Strawberry
Low FODMAP Seasonings & Extras
- Ginger
- Wasabi
- Soy sauce or tamari
- Rice vinegar
- Toasted sesame seeds
- Nori (dried seaweed)
- Wakame
- Rice paper
Tips for Ordering Low FODMAP Sushi
Dining out while sticking to a low FODMAP diet may seem tricky, but a few simple guidelines make it totally doable.
Here are tips for ordering low FODMAP sushi at restaurants:
- Ask for sushi rice made without garlic, onion, high fructose corn syrup, or fructose
- Opt for sashimi (no rice)
- Choose nigiri sushi (fish or seafood atop a small amount of rice)
- Pick vegetarian rolls made with low FODMAP veggies
- Request rolls wrapped in rice paper instead of nori
- Ask for sauces and drizzles on the side
Don’t be shy to customize your order to fit your dietary needs. Most sushi restaurants are very accommodating.
Pro tip: Look up the menu in advance and have a gut-friendly sushi game plan before you arrive.
Simple Low FODMAP Sushi Recipes to Make at Home
Want ultimate control over your sushi ingredients? Making it yourself is a delicious option.
These simple recipes are low FODMAP approved:
15-Minute Shortcut Sushi Bowls
- Cooked sushi rice
- Sashimi-grade tuna or salmon, sliced
- Cucumber, sliced
- Carrot, shredded
- Avocado, sliced
- Soy sauce or tamari
- Sesame seeds
Assemble all ingredients over sushi rice in a bowl and enjoy!
Vegetable Nori Rolls
- Sushi rice
- Nori sheets
- Carrot, julienned
- Cucumber, julienned
- Bell pepper, julienned
- Cream cheese (optional)
Place nori sheet on bamboo mat, spread with rice and veggies, roll up, and slice into rounds.
Shrimp Nigiri
- Sushi rice
- Cooked shrimp
- Wasabi
- Soy sauce
Form rice into oval shapes, top with a shrimp, and serve with wasabi and soy sauce.
What sushi is your favorite? With a little planning, you can customize sushi and enjoy it without a side of tummy trouble. Savor the fresh flavors of low FODMAP sushi!
