Sushi is often seen as a light and healthy meal, but many people walk away from their sushi night feeling bloated and sluggish. The good news? With a few smart choices, you can enjoy your favorite rolls without the uncomfortable aftermath.
Sodium is one of the biggest bloating culprits in a sushi meal. Soy sauce, pickled items, and even the rice can be high in salt, leading to water retention. To minimize this, ask for low-sodium soy sauce or use it sparingly. Better yet, try alternatives like coconut aminos, which are lower in sodium and still flavorful.
Another source of bloat is sushi rice. It’s often seasoned with sugar and vinegar, and eating large amounts of it can contribute to bloating—especially if you’re sensitive to carbs. Try sashimi, which skips the rice entirely, or opt for rolls wrapped in cucumber or seaweed. Brown rice is another alternative that adds fiber and is less likely to spike your blood sugar.
Avoid fried or creamy rolls (like tempura or those with mayonnaise or cream cheese), as these are heavier and can slow digestion. Stick with fresh fish, vegetables, and simple rolls to keep your meal light and gut-friendly.
Don’t forget to eat slowly and chew thoroughly. This helps digestion and reduces the chance of swallowing excess air—a sneaky cause of bloating. Pair your meal with green tea or water, not carbonated drinks.
Ginger and wasabi aren’t just garnishes—they also support digestion and can reduce inflammation, making them excellent additions to your sushi experience.
With a little planning, you can enjoy sushi that’s not only delicious but also kind to your digestive system—no bloat required.
