What Sushi Is Low FODMAP?
Most people enjoy going out for something to eat, but when you’re on a low FODMAP diet, it can be confusing. Not many restaurants will have marked menu items for their FODMAP values. Some IBS sufferers prefer to simply order sushi as so much of it is low FODMAP. Here’s a few tips to help make ordering sushi easier.
Check The Rice
Before you order you should check how the restaurant cooks the sushi rice. Most sushi rice is low FODMAP as it’s made from short grain rice, and seasoned with salt, sugar, and rice vinegar. Some restaurants may use fructose or a high fructose corn syrup, which means that the rice is high FODMAP, and unsuitable.
What You Can Order
- Makizushi (Sushi Rolls) - A sushi roll is a bite size piece, and each one can have a range of options. Look for sushi rolls that have low FODMAP ingredients, such as raw fish, cooked fish, cucumber, eggplant, nori(dried seaweed), carrot, rice paper, red pepper, wakame, and you could even include avocado in one or two sushi. You might be able to have chicken, but you would need to be careful about how it has been seasoned.
- Temaki Sushi - Temaki sushi is cone shaped, and is a popular, casual option. You have much the same options as you have with sushi rolls, so look for ingredients that are low FODMAP.
- Nigirizushi, or Nigiri Style Sushi - Nigiri sushi is pretty straight forward, which usually means that it’s low FODMAP. It’s a small pile of sushi rice, a dab of wasabi, and a slice piece of fish or seafood. You should check if any marinades or sauces have been used, and if so, do they contain garlic or onion.
- Sashimi - Sashimi is usually served without rice, but with wasabi and soy sauce. Again, check if the fish has been marinated, and if so, has garlic and onion been added.
- Chirashi - You may have heard of chirashi under a different name, scattered sushi. It’s a bowl of rice, with sashimi, and vegetable garnish. Be sure to choose low FODMAP vegetables.
Sushi condiments are generally low FODMAP. Wasabi, for example, is a spicy, green paste, and is low FODMAP in two tablespoon serves, as tested by the MONASH University. You only need a small amount of wasabi for flavour on your sushi, so it should be absolutely fine for you.
Soy sauce is also low FODMAP, and a single serve is two tablespoons. If you want to try making sushi at home, you can try the gluten free or tamari soy sauce such as Kikkoman Gluten Free Tamari Soy Sauce, or the San-J Lite Tamari Soy Sauce.
When you’re eating sushi, you may be offered some pickled ginger as a palate cleanser between different pieces of sushi. This is incredibly refreshing, but it is one of the things you need to be careful with. Sometimes pickled ginger contains sorbitol, or a high fructose corn syrup. You may need to ask your server, or check the ingredients, before you try this condiment.