Navigating Sushi on a Low-FODMAP Diet: Your Essential Guide

Enjoying sushi while managing IBS or digestive sensitivities can feel daunting. Japanese cuisine often hides high-FODMAP ingredients in seemingly safe dishes. This guide empowers you to savor sushi confidently while honoring your low-FODMAP needs.

Why Sushi Needs Scrutiny on Low-FODMAP

Many sushi staples are FODMAP landmines:

• Sauces: Soy sauce (wheat-based), eel sauce (high-fructose), spicy mayo (garlic)
• Fillings: Avocado (polyols), asparagus (fructans), excess mango (fructose)
• Add-ons: Tempura batter (wheat), pickled ginger (excess amounts, fructans)
• Imitation crab: Contains wheat fillers

Low-FODMAP Sushi Building Blocks

Stick to these safe foundations:

• Fish & Seafood: Fresh salmon, tuna, shrimp, yellowtail (sashimi or nigiri preferred)
• Rice: Vinegared white rice (limit portion to ¼ cup per serving)
• Vegetables: Cucumber, carrot, nori (seaweed), bamboo shoots
• Condiments: Wasabi (check for additives), gluten-free tamari (request separately)
• Egg (tamagoyaki)

Ordering Strategies for Success

1. Avoid Rolls First: Start with sashimi or simple nigiri to minimize risk.
2. Request Modifications: Ask for "no sauce" and add gluten-free tamari sparingly later.
3. Skip Tempura & Crunchy Toppings: Wheat flour is a common culprit.
4. Beware "Spicy" Items: Often contain garlic or onion-laden mayo.
5. Verify Imitation Crab: Ensure real crab or avoid entirely.

Sample Low-FODMAP Orders

• Sashimi platter (salmon, tuna, scallops)
• Nigiri with tuna or shrimp (no sauce)
• Simple cucumber or carrot rolls (request no avocado)
• Seaweed salad (confirm no garlic dressing)

How MM Food App Simplifies Your Sushi Experience

Translate Japanese menus instantly and use the Diet Check feature:

1. Input restrictions: Select "Low-FODMAP" + custom flags (e.g., gluten-free).
2. Scan any menu photo. Our AI cross-references ingredients with Monash University data.
3. Get instant alerts: 🟢 Safe items turn green, 🔴 high-FODMAP items highlight in red.
4. Access substitution suggestions and chef-ready modification requests.

Dining out shouldn’t mean compromise. With smarter choices and MM Food’s real-time translation and FODMAP analysis, you’ll enjoy sushi night without the digestive regrets.

Always confirm ingredients with staff when ordering, as recipes may vary.