Skip to Content

Is Sushi Low FODMAP? (Yes and No)

Following a low FODMAP diet has been recommended for people struggling with irritable bowel syndrome (IBS) as well as other digestive system issues. 

This diet limits the type of carbs that our bodies find harder to digest.

Unfortunately, this diet can often mean that you can no longer indulge in your favorite foods. Let’s take a look at sushi. Is it suitable for a low FODMAP diet or is sushi high in FODMAPs?

Is Sushi Low FODMAP?

In most cases, sushi is safe on a low FODMAP diet. As long as you consume it in moderation and choose sushi rolls made with low-FODMAP ingredients, you won’t have to give up this delicious treat completely.

What’s more, well-prepared sushi can be a source of various nutrients, such as omega-3 fatty acids from the fish, minerals and vitamins from the veggies, and many more. So, it’s perfectly healthy to help yourself to some sushi from time to time.

Is Sushi Low FODMAP?
Is Sushi Low FODMAP?

How low in FODMAPs is sushi?

If you choose sushi with low FODMAP ingredients like raw fish, carrots, cucumbers, and similar, sushi rolls are very low in FODMAPs. 

To ensure you’re not taking in too many FODMAPs, stay clear from high-carb sushi fillings. Still, it’s important to practice moderation, as the FODMAPs in sushi can add up if you eat too many sushi rolls.

Is sushi good for you?

Sushi can be a very healthy and delicious food if you know how to choose it right. Nigiri and other sushi rolls containing raw or cooked fish or seafood are a rich source of various nutrients.

For example, fish is a wonderful source of iodine, protein, various minerals, and vitamins. It’s also one of the few foods that naturally contain vitamin D. 

This micronutrient helps regulate the amount of calcium and phosphate in your body.

Vitamin D is also crucial for the health of your bones, teeth, and muscles. So, it’s important to eat foods rich in this nutrient.

How low in FODMAPs is sushi?
How low in FODMAPs is sushi?

Fish, which is a primary ingredient in a lot of sushi rolls, is also a great source of omega-3 fatty acids. Your brain and body need these fatty acids to function properly. 

They also help prevent and fight against various medical conditions, including heart disease and stroke.

Sushi is also often made with fresh veggies like cucumbers, avocado, bell peppers, and more. These are a great source of fiber as well as antioxidants that flush out free radicals from your body.

This prevents oxidative damage to your cells and lowers your risk of heart disease, diabetes, and even cancer.

Another common ingredient in all sushi rolls is seaweed. The type of seaweed used in sushi is called nori, and it contains a lot of magnesium, calcium, phosphorus, iron, thiamine, and vitamins A, C, and E.

It’s also the best dietary source of iodine in the world. 

While sushi is generally healthy and good for your health, it’s only the case when it’s prepared and stored properly. Fish and seafood tend to go bad quickly and can cause severe food poisoning.

So, make sure that you’re only eating sushi from a reputable place. Plus, throw away any sushi roll that has an odd smell, as it might be spoiled.

Is sushi good for you?
Is sushi good for you?

Another thing to keep in mind is how much soy sauce you use. While it’s delicious and OK in moderation, just one tablespoon of soy sauce contains 38% of your daily recommended need for sodium.

Too much dietary sodium can raise your blood pressure, increasing your risk of strokes and heart attacks. So, make sure to consume as little soy sauce as possible when eating sushi.

Can you eat sushi on a low FODMAP diet?

Sushi is a safe food on a low FODMAP diet as long as you consume it in moderation. As with any food, if you eat too much of it, the carbs can add up, and so can FODMAPs.

The safest way to go about it is to consume just a few sushi rolls in one serving. Plus, make sure to choose sushi with raw fish, as it doesn’t contain any FODMAPs, so it’s perfect for a low FODMAP diet.

You can also use soy sauce, as the carbs from it shouldn’t negatively impact your digestive system – as long as you don’t overdo it.

What type of sushi is best for a low FODMAP diet?

The best type of sushi for a low FODMAP diet is the one made with raw fish. Salmon, tuna, and surimi are all great choices. 

These ingredients contain virtually no FODMAPs, so you can have as much as you want.

When it comes to veggies, you might want to choose carrots, cucumbers, red peppers, eggplants, zucchinis, and daikon. 

These vegetables are low in FODMAPs, making them a good choice for those following an IBS-friendly diet.

Can you eat sushi on a low FODMAP diet?
Can you eat sushi on a low FODMAP diet?

Nigiri is one of the best sushi rolls. They primarily contain sushi rice, a dab of wasabi, and sliced fish or seafood. There are no sneaky or high-FODMAP ingredients in these sushi rolls, so you can have quite a lot of them.

Both pickled and soy sauce are safe – just make sure there are no onions or garlic added, as these are high in FODMAPs.

Wasabi might sometimes contain sorbitol, though. So, if you’re particularly sensitive to FODMAPs, you might want to avoid wasabi altogether.

Another thing to watch out for is the batter. This batter contains wheat, so it can be triggering for those with IBS. 

You can eat battered veggies or vegetables in sushi – just limit yourself to one or two small pieces.

Conclusion

Depending on the kind you choose, sushi can be a solid choice for a food on a low FODMAP diet. Most sushi rolls contain fish, cucumber, carrots, or daikon, which are all low FODMAP ingredients.

What’s more, sushi is very filling thanks to the raw fish and rice it’s made with. These ingredients also provide you with essential omega-3 fatty acids and various minerals and vitamins.

So, having some sushi every once in a while can be good for you.

Sources: Nutrition Data, National Library of Medicine, and PMC