Is sushi low FODMAP (includes 6 recipes)

Are you curious if sushi is low FODMAP?

Sushi is known for its delicate flavors, beautiful presentation, and meticulous craftsmanship in its preparation. 

It has gained popularity worldwide and is often served in sushi bars, restaurants, and even as grab-and-go options in supermarkets.

This blog will explore what sushi is and which elements are low FODMAP, alongside 6 great recipes to make your own low FODMAP sushi at home.

What is sushi?

Sushi is a traditional Japanese dish consisting of vinegared rice, seafood, vegetables, and sometimes tropical fruits. 

The rice is often rolled with these ingredients in sheets of seaweed called nori or served as individual mounds with the toppings placed on top. 

People enjoy sushi in various forms:

• Nigiri: a small mound of rice with a slice of raw fish on top
• Maki: rice and fillings rolled in nori
• Sashimi: slices of raw fish served without rice.

Is sushi low FODMAP?

You will be pleased to know that most sushi is low FODMAP but some sushi is not. It all depends on what ‘extra’ ingredients are contained within the choice you are making.

Below we cover the most common types of sushi to answer your questions around what type of sushi you can have on the low FODMAP diet.

Is nigiri low FODMAP?

Plain nigiri made with low FODMAP seafood options such as tuna, salmon, shrimp, or crab is considered low FODMAP. 

However, it’s essential to be cautious of any potential high FODMAP ingredients used in the preparation, such as sauces or marinades that could contain garlic or onion.

Is maki low FODMAP?

Maki is a type of sushi that consists of vinegared rice and various ingredients, such as seafood, vegetables, and sometimes tropical fruits, rolled in nori (seaweed).

Maki’s FODMAP content can vary depending on the ingredients used in the roll’s filling. For example, maki will be low FODMAP if made with the following:

• Cucumber
• Avocado
• Cooked seafood (like tuna or salmon)
• Low-FODMAP vegetables (such as carrots or bell peppers) 

Although these ingredients are not low FODMAP in large quantities, the delicate amount of each ingredient used in maki rolls will keep them well under the standard serving sizes.

The most common way to roll the maki is using nori, which contains no FODMAPs (1). 

However, you should be cautious about sweetened sauces or marinades used in maki rolls, as they may contain excess fructose or other high FODMAP sweeteners like honey.

Is sashimi low FODMAP?

Sashimi is a Japanese delicacy consisting of thinly sliced raw seafood, such as fish or shellfish, served without rice or other accompaniments. 

Sashimi is generally low FODMAP as it typically consists only of raw seafood without any added ingredients high in FODMAPs.

Is Wasabi low FODMAP?

Wasabi is a spicy, green paste commonly served as a condiment with sushi and other Japanese dishes. 

Wasabi derives from the grated root of Japanese horseradish. You are unlikely to want to eat it in large amounts, as it can be quite spicy!

Wasabi powder is considered low FODMAP up to 5g. However, commercially produced wasabi pastes often contain sorbitol, which makes it high FODMAP at ¼ teaspoon (1).

Is soy sauce low FODMAP?

According to Monash University, which conducts extensive FODMAP testing, soy sauce contains no FODMAPs (1). 

While traditional soy sauce contains wheat, the fermentation process reduces the FODMAP content significantly, making it suitable for most individuals with FODMAP sensitivities.

We actually wrote a whole blog post on this topic. If you want to find out more, you can read it here: ‘Is Soy Sauce low FODMAP?’

Is pickled ginger low in FODMAP?

Pickled ginger is commonly served as a palate cleanser alongside sushi to refresh the taste buds between different types of sushi or to cleanse the palate before switching to a new flavor.

Pickled ginger is generally considered low FODMAP in typical serving sizes. 

The fermentation process and using vinegar instead of high-FODMAP sweeteners help reduce the ginger’s FODMAP content.

Is sushi in restaurants low FODMAP?

If you are planning to eat out at a Japanese restaurant for sushi, the menu should include plenty of options that are suitable for a low FODMAP diet.

However, it is worth phoning in advance if you have specific dietary requirements and letting your server know so they can ensure there are no hidden high FODMAP ingredients.

For our complete list of advice for eating out on the low FODMAP diet, check out our blog: Tips for eating out on the low FODMAP diet.

Is sushi from the supermarket low FODMAP?

Supermarkets are now making it easier than ever to enjoy sushi on a low FODMAP diet. 

With options available in their grab-and-go sections or even at their sushi counters, you can now enjoy some of your favorites more easily.

However, while some supermarket sushi options can be low FODMAP, it’s essential to be mindful of ingredients and portion sizes to minimize the risk of triggering IBS symptoms. 

Low FODMAP sushi recipes

Are you looking to satisfy your sushi cravings while adhering to a low FODMAP diet? We’ve got you covered! 

Whether you’re a sushi enthusiast looking for new flavor combinations or someone new to the world of homemade sushi, check out these low FODMAP recipes:

• Low FODMAP sushi bowls with smoked salmon
• Sushi, low FODMAP and gluten free
• 2 low FODMAP twists on a classic sushi roll
• Veggie low FODMAP sushi rolls for on
• Easy low FODMAP sushi
• Low FODMAP teriyaki sushi bowls 

Summary

You can enjoy sushi at any stage of the low FODMAP diet with careful ingredient selection and portion control.

Whether you prefer maki rolls, nigiri, sashimi, or a combination, you can enjoy them in restaurants, on the go, or at home.

However, always be mindful of marinades, sauces, and condiments that might use high FODMAP ingredients.