Sushi. Low-FODMAP and Gluten Free
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Do you know sushi cravings? Well, I do! Lately, I’ve had the habit of getting all-you-can-eat sushi at least 1-2x a month, and hate myself for it…. It’s super expensive and unhealthy. But sooooooo good!
Most sushi in restaurants has rice which is flavored with sugar and often some form of sauce or mayonnaise. Also is they often use cheap fish at all-you-can-eat which usually contains quite high amounts of antibiotics and heavy metals.
Apart from that, it’s a never-ending struggle to find the sushi’s on the menu that doesn’t have FODMAP’s added (especially garlic, onion, and wheat) or that may be contaminated with gluten. Since you never know if the sushi-chef has touched the fried products before he made your sushi.
In all-you-can-eat restaurants, they often can’t provide you with the FODMAP information, although gluten often is mentioned on the menu, since it’s a food allergen.
More expensive sushi restaurants probably have more information on the actual ingredients they are using, but they are less fun for your wallet.
So I decided, I (and you!) can do better! And made arrangements to prepare my own sushi. This way you know exactly what went in, and you will be sure to keep a calm belly.
If you’re dealing with symptoms like bloating, constipation and diarrhea on a regular basis, it can help to work on your gut health! Schedule a free IBS-symptom assessment and I’ll show you how I can help.
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How To Pick The Ingredients
Sushi is quite straightforward when it comes to the ingredients. What you see is what you get. So you need sushi rice, nori, fish, avocado and vegetables for filling, wasabi and soy sauce.
Of course, you can go all-out and add tobikko (orange fish eggs), seaweed salad and sesame seeds. But the tobikko and seaweed salad often contain added sugars and sometimes spices. So keep an eye out for the ingredients regarding the FODMAP’s and gluten!
The first time I made sushi I had to buy everything (like a rolling mat) and immediately bought large amounts of the nori and tobikko. So things got expensive quite fast. But if you level that out over the amounts of sushi you can make with it, it’s really not that expensive to make it yourself. And definitely much cheaper than the restaurant.
I really advise you to go to the nearest Asian supermarket for your shopping, since this makes it much easier to find the stuff you need, and often it’s cheaper than a regular supermarket.
The rice you use should be special sushi rice. Since the rice needs to be sticky to create a good sushi roll. Brands don’t really matter that much, as long as it states sushi rice. The sushi rice is a white rice. Which is high in easy digestible carbohydrates and those are not too good for your gut. There is a way around that though!
Prepare your rice the day before, to increase the resistant starch amount! If you cool your rice at ca. 4 degrees celsius (like your fridge, or outside in winter) for 24 hours before using it, the amount of resistant starch is over 2x as high as a recently cooked rice.
Resistant starch is not digested in your intestines and serves as food for your healthy gut bacteria. Because it’s not digested, the carbohydrates will not affect your blood sugar levels, and thus it is also a better choice for people with diabetes.
Keep in mind, that resistant starch can cause some bloating if your gut microbiome isn’t used to digesting it. In that case, it is important to strengthen the microbiome. Schedule a free IBS-symptom assessment and I’ll show you how I can help.
As mentioned earlier, the fish you use has a big impact on the overall health of your sushi. Try to pick a biologic fish that has either the MSC logo for wild-caught fish or ASC logo for farmed fish. Then at least you know you have a properly caught fish that is not hurting the earth too much.
Raw fish is something that should be handled with caution though. For the salmon I bought, I went to the local fresh fish market. I made sure to mention that I was going to use the fish for sushi. It can make a difference for the salesman to decide which piece of fish he is going to give you.
After you’ve bought the fish, make sure to keep it cooled and only take it out of the fridge once you’re ready to use it. Cut the fish with a clean knife on a clean work area and don’t keep the sushi out of the fridge too long if you want to use it again later.
The Other Filling
This is where you can go crazy if you want. Basically, anything can be added to sushi, but popular choices are avocado (control portion sizes due to FODMAP’s though!), eggs, tofu, and cucumber. But you can also go less traditional and add carrot, red paprika, taugé, olives or whatever you can come up with that sounds appealing to you!
Are you following the low FODMAP diet but do you still have symptoms? Do you have questions about your personal situation and can’t find the answer on the internet? I can help you!
Preparing The Low FODMAP Sushi
Let’s start off with this, if you don’t have any patience, don’t bother starting on sushi. It takes time to create the rolls and cut everything in sushi sized pieces. But if you have a few hours to spare, or have friends coming over, prepare for some sushi fun!
Right, you started yesterday and boiled the rice as mentioned on the package. Cooled it and are ready to go. I’ll describe the exact steps down in the recipe.
In preparation, make sure you have the following things on hand (an option is to buy a sushi starter set on Amazon):
– A sushi rolling mat
– A clean work area
– All the ingredients you need for sushi placed around your work area
– A small cup of water to keep your hands wet (very important!)
– A super-super-super sharp knife to cut the sushi
– A tray to place your gorgeous sushi on
All set!? Let’s go! Please send me pictures of your sushi! I’d love to see how they turn out and what combinations you come up with.
Sushi, low-FODMAP and glutenfree
Recipe by Positive Gut - positivegut.com
The Sushi Rice (make 1 day ahead and cool for 24 hours for resistant starch)
- 500 g sushi rice
- 6 tbsp rice vinegar
- 1 tsp salt
- 600 g salmon
- 5-10 nori sheets
- 1 tin canned tuna with the MSC label
- 1 avocado max. 30g per person for low FODMAP
- 1 tbsp mayonaise
- tobikko often contains wheat and fructose, so don't use for glutenfree diet and FODMAP. Check the label to make sure!
- sesame seeds
- soy sauce very salty, don't use too much
- wasabi careful, spicy!
- bamboo sushi rolling mat
- sharp knife
- Boil the sushi rice, follow the instructions on the package for the ratio rice to water and the duration to cook it. Once the rice is boiled, transfer it to a bowl and let cool for 24 hours at 4 degrees celsius (for the resistant starch).
- Prepare your work area. Mix the sushi rice with 6 tbsp rice vinegar and 1 tsp salt. Mix thoroughly, to cover all the rice with a small layer of vinegar and salt. Set aside.
- Make sure you have all your ingredients within hand reach. Drain the canned tuna and mix it with 1 tbsp mayonnaise for the tuna filling. Slice the salmon, other fish you might have, avocado and cucumber and all other ingredients you have into small strips. Spread the sesame seeds or tobikko on a large plate.
- Place a bowl of water near you.
- Get a nori sheet and place on top of the bamboo mat. Wet your fingers/hands and get some rice from the bowl (wet fingers make the rice stick less to your hands). Spread the rice in a thin layer over 3/4 of the bamboo sheet. At the bottom of the sheet, place the ingredients you want in the sushi over the complete width of the bottom of the sheet on the rice and start rolling from the bottom. Make sure the roll is tight, and use the bamboo mat to keep it tight and to spread the pressure over the roll equally. Keep rolling until you reach the top, where there is no rice. Spread a little bit of water on the nori sheet to make it sticky, and roll to the end of your sheet. Get the sushi roll from the bamboo sheet onto a cutting board and cut the sushi into pieces with the super sharp knife.
- For the temaki (the sushi 'bags'): cut the nori sheet in half. Place the rice and the desired fillings into the top left corner of the nori sheet and keep the filling about 1 cm from the bottom of the nori sheet. Start rolling from the corner to make a cone.
- For the inside out rolls (these are more of a hassle, prepare these last because your bamboo mat will be dirty after this): Make sure your fingers/hands are wet. Place the rice directly on the bamboo mat, and spread evenly until the whole of the mat is covered. Place a nori sheet on top of the rice, make sure the top 2-3 cm of the rice remains uncovered with the nori. Place your desired fillings on top of the nori at the bottom of your mat and start rolling. Keep the roll tight and roll all the way up. Carefully separate the sushi roll from the bamboo sheet (this may be a little sticky) and place the roll on the plate with the sesame seeds or tobikko topping. Roll until it's completely covered in the topping. Transfer your roll onto a cutting board, and cut the sushi into pieces with the super sharp knife.
- Once you're done making all the desired rolls and have beautifully placed them onto a serving tray. Add some soy sauce and wasabi in a bowl to dip the sushi into. Yum! Enjoy.
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!