Low-FODMAP sushi

Fancy some sushi? Sushi is not always a safe choice within the FODMAP diet. Fortunately, there are quite a few varieties that are a safe option, such as Temaki sushi and Maki sushi. What’s more, they are also easy to make! Read below how you can easily prepare both varieties yourself!

Temaki sushi (low-FODMAP)

Ingredients (for 6 pieces):

• 3 nori sheets (cut in half or trimmed)
• 150 grams of sushi rice (prepared according to the instructions on the package and chilled)
• 50 grams fresh salmon, in thin strips (make sure the fish is fresh, as fresh fish is usually FODMAP-friendly)
• 50 grams boiled prawns, peeled and halved
• ½ Cucumber, cut into thin strips
• 1 ripe avocado, thinly sliced
• Soy sauce (make sure it is gluten- and wheat-free, e.g. tamari)

Tip: If you are very sensitive to polyols or are still in the elimination phase of the FODMAP diet, it is best to replace the avocado with carrot or radish, for example. You can also omit the avocado altogether.

Here’s how to make temaki sushi:

1. Place a nori sheet on a clean, dry surface with the smooth side down.
2. Moisten your hands with water to prevent the sushi rice from sticking to your hands. Take a small amount of sushi rice and gently spread it over about two-thirds of the nori sheet, using a thin layer.
3. Place a few strips of salmon, halved prawns, cucumber strips and avocado on the rice at the bottom of the nori sheet.
4. Roll the nori sheet into a cone-shaped sushi roll (Temaki) and tape the edge of the nori sheet with a little water to seal it.
5. Repeat this process with the rest of the ingredients to make more Temaki sushi.
6. Serve the Low-FODMAP Temaki sushi with a bowl of gluten-free soy sauce (tamari) for dipping.

Maki sushi (low-FODMAP)

Ingredients (for approx. 4 people):

• 4 Nori sheets (seaweed sheets)
• 300 g sushi rice (prepared according to the instructions on the packet and chilled)
• 1 ripe avocado, thinly sliced
• 50 grams smoked salmon, in thin strips (make sure it is fresh and without added FODMAP ingredients)
• 1 ripe mango, in thin strips
• ½ Cucumber, cut into thin strips
• Soy sauce (gluten- and wheat-free, e.g. tamari)

Tip: If you are very sensitive to polyols or are still in the elimination phase of the FODMAP diet, it is best to replace the avocado with carrot or radish, for example. You can also omit the avocado altogether. If you are very sensitive to fructose or are still in the elimination phase, it is best to omit the mango.

Here’s how to make the maki sushi:

1. Place a nori sheet on a clean and dry surface with the smooth side down.
2. Moisten your hands with water to prevent the sushi rice from sticking to your hands. Take a small amount of sushi rice and gently spread it all over the nori sheet, using a thin layer.
3. Place a few slices of avocado, strips of smoked salmon, mango and cucumber over the centre of the rice.
4. Carefully roll the nori sheet into a tight cylindrical sushi roll (Maki) using a sushi roll mat or just your hands.
5. Cut the Maki roll into slices with a sharp knife. Make sure to moisten the knife between cuts to prevent sticking.
6. Serve the Low-FODMAP Maki with a bowl of gluten-free soy sauce (tamari) for dipping.