Sushi is often seen as a healthy, light meal — but for some, it can leave behind an unexpected feeling of bloating and discomfort. Fortunately, with a few simple adjustments, you can still enjoy your favorite rolls while keeping things easy on your digestive system.
One of the main causes of bloating after eating sushi is white rice, which is often seasoned with sugar and vinegar. While tasty, it’s high in refined carbs that can lead to water retention and blood sugar spikes. To avoid this, try sashimi (just the fish, no rice), or ask for brown rice or less rice if the option is available.
Another bloating culprit is soy sauce. It’s extremely high in sodium, which can cause your body to hold onto water. Opt for low-sodium soy sauce, or use just a light dip instead of soaking each piece.
Watch out for tempura (deep-fried items) and creamy sauces, which add extra fat and make digestion harder. Choose simpler rolls with fresh veggies, lean fish, and avocado, which offer healthy fats and fiber without overloading your stomach.
Adding ginger to your meal can help ease digestion and reduce inflammation. Plus, drinking still water or warm green tea during your meal can support digestion better than carbonated drinks or alcohol.
Finally, try not to overeat. Sushi can be deceptively filling, so start with a modest portion and pause before ordering more.
In summary, eating sushi without the bloat is all about making lighter choices — less rice, lower sodium, and cleaner ingredients. With these smart swaps, you can enjoy sushi as a delicious, satisfying, and comfortable part of a healthy diet.
