Some people with IBS struggle with going out to eat. It’s much easier to work out what food are, or aren’t low FODMAP when you’re at home, so eating out can be a bit of a nightmare. However, sushi is low FODMAP, so is often a safe choice. Although, you do need to be sure that the rice hasn’t been made with high fructose corn syrup, which would make it high FODMAP.
If you don’t want to go out to eat, but you still want a easy, delicious, low FODMAP sushi meal, then try one of these recipes.
These sushi bowls are a fantastic low FODMAP meal, and you can serve them buffet style. Everyone can pick and choose what they want to put in their own bowl, or you can split them into four bowls as you prepare them.
2 teaspoons rice vinegar
2 teaspoons sugar
2 cups of cooked brown rice
5 oz of smoked salmon, cut into 1 inch pieces
1 cucumber, julienne sliced
2 carrots, julienne sliced
1/2 avocado, sliced
1 sheet of nori seaweed, sliced
2 teaspoons wasabi powder
1 teaspoons water
3 tablespoons of mayonnaise
Toasted sesame seeds
Low FODMAP soy sauce, or tamari sauce if you want gluten free
- Take a medium bowl and whisk the rice vinegar and sugar together.
- Add the brown rice. Toss to coat.
- Divide the rice in four bowls, or leave in the bowl for self serve.
- Top each bowl with a quarter of the salmon, cucumber, carrot, nori seaweed, and avocado.
- Take a small bowl, and mix the wasabi powder with the water. Mix until a paste is formed.
- Add the mayonnaise to the wasabi paste and stir to combine.
- Drizzle over the four bowls.
- Top the bowls with toasted sesame seeds.
- Serve with tamari, or low FODMAP soy sauce.
Basic Sushi Rice
If you’re going to make your own sushi, you’ll need to make sushi rice. This recipe will serve around three people a low FODMAP portion of a cup, which fits with the Monash University serving guidelines for rice. This recipe has two ingredients, and you can find both in the Asian section of large supermarkets, or you can order them online.
1 cup one cup uncooked sushi rice
1/4 cup sushi seasoning
- Rinse and drain the rice at least three time. Rinse the rice until the water runs clear.
- Put the rice in a saucepan over a medium heat with one cup of cold water.
- Cover and bring to the boil.
- Lower the heat, and simmer for around 12 minutes, or until all the water has been absorbed.
- Remove the pan from the heat, and leave to stand for 10 minutes, while keeping the cover on.
- After 10 minutes, transfer the rice from the pan to a ceramic dish.
- Stir to break up any lumps.
- Add the seasoning gradually, stirring and lifting the rice, until the rice is almost cold.