Low FODMAP Sushi Bowls with Smoked Salmon

These low FODMAP sushi bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.

Bowl-type meals make a regular appearance in our house. The bowls I like to make are colorful, customizable, and a complete meal-in-one. And, these sushi bowls are no exception.

These low FODMAP sushi bowls are filled with rice, smoked salmon, crunchy veggies, nori (seaweed), and a creamy wasabi-lime dressing—lots of classic sushi ingredients, no rolling necessary.

For low FODMAP purposes, I include ingredient measurements in my recipes. But when I’m serving a bowl-type meal, I like to set out all of the ingredients so everyone can customize their bowl.

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• Shopping list
• Low FODMAP notes
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Shopping list

Add these ingredients to your shopping list to make these low FODMAP sushi bowls:

• Rice – 2 cups cooked (To save time, I like to use frozen rice, like Birdseye Steamfresh or Trader Joe’s)
• Plain rice vinegar – 1 teaspoon
• Sugar – 1 teaspoon
• Wasabi powder – 1 teaspoon
• Mayonnaise – 3 tablespoons
• Limes – 2 teaspoons juice (about ½ lime)
• Smoked salmon – 8 to 9 ounces
• Carrot matchsticks – 1 cup (about 2 medium carrots cut into matchsticks)
• Cucumber – ½ cup matchsticks (about ⅓ cucumber)
• Nori – 1 sheet

Optional Additional Toppings (for 4 servings): 1 teaspoon sesame seeds; ½ avocado, sliced; 4-8 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Carrots are a FODMAP-free food. Enjoy according to your appetite.

Cucumbers are a FODMAP-free food. Enjoy according to your appetite.

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

Nori (Seaweed): A low FODMAP serving is 2 sheets or 5 grams.

Smoked salmon: Plain salmon does not contain carbohydrates and therefore, is naturally low FODMAP. Smoked salmon often contains added ingredients. It has not specifically been tested. Choose options that do not contain high FODMAP ingredients, like onion or garlic.

Wasabi powder: A low FODMAP serving is 1 teaspoon. I use J-Basket Powdered Sushi Wasabi Powder or Eden Wasabi Powder. Neither of these products contains sorbitol.

Optional toppings

Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.

Sesame seeds are low FODMAP in servings up to 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans. Black sesame seeds have not specifically been tested. If concerned, consider testing-to-tolerance for a fun variation when symptoms are well managed.

Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.

Instructions

To make these low FODMAP sushi bowls, simply:

Make the rice: If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.

Prep the dressing: In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow the wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.

Assemble the bowls: When ready to serve, place ½ cup of rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.

Serve each bowl with ~1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce. 

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