Jump to content
This site uses cookies. Continued use is acceptance of our Terms of Use and Privacy Policy. More Info... ×
  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.




  • Celiac.com Sponsor (A1):



    Celiac.com Sponsor (A1-M):


  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate
  • Record is Archived

    This article is now archived and is closed to further replies.

    Lauren Lindsey
    Lauren Lindsey

    How to Safely Order Gluten-Free Sushi

    Reviewed and edited by a celiac disease expert.

    Journal of Gluten Sensitivity Autumn 2013 Issue

    How to Safely Order Gluten-Free Sushi - Photo: CC--pauldesu.com
    Caption: Photo: CC--pauldesu.com

    Celiac.com 10/28/2013 - Meticulously picking apart menu items is not fun or convenient while enjoying a meal. At times, sticking to a gluten-free diet tends to result in unappetizing dishes and an unsatisfying experience. With a few alterations sushi is an excellent option for gluten-free dieting. Rice, fish, and vegetables contain simple, natural ingredients, and are gluten-free.

    Photo: CC--pauldesu.comConsider the following list of safe and unsafe items for gluten-free consumption as a guide when ordering sushi. Treat the rolls listed as examples in identifying unsafe ingredients and how to alter them. Remember, gluten is sneaky and hidden among unsuspicious ingredients and food items.

    Celiac.com Sponsor (A12):
    Before Ordering
    Always notify your server of dietary restrictions before ordering. Do not be afraid to speak up or feel like you’re being a nuisance. Servers prefer taking an order once, no matter how precise, as opposed to having their customer fall ill.

    Unsafe Items Commonly Found in Sushi

    • Soy sauce: Be wary of all sauces but soy sauce undoubtedly contains wheat ingredients and is not safe to eat.  Gluten-free soy sauce has increasingly become more available in restaurants. Ask your server if there is gluten-free soy sauce in the back.
    • Tempera: Fish or vegetable that has been battered and deep-fried.
    • Imitation Crab: This is not crab at all! It’s processed fish parts that have been dyed orange, combined with food starch and flavorings, then frozen. Some restaurants are starting to indicate which items contain imitation crab. RA Sushi in Palm Beach Gardens, Florida has a disclaimer listed at the bottom of their menu.
    • Eel Sauce: home-made and traditional eel sauce is made from sugar, rice wine, and soy. Each restaurant varies with added ingredients in their sauces and extra precaution should be taken before eating them.  Ask the manager to find out if the sauce is safe.
    • Imitation Crab: This is essentially fish slush that has been processed, frozen, and dyed. It is not gluten-free.
    • Teriyaki: Another unsafe wheat-containing sauce.
    • Ponzu Sauce: contains soy sauce and is not gluten-free.
    • Spicy: spicy tuna or any fish mix usually contains mayonnaise, which is not always gluten-free. Most contain unsafe sauces.
    • Wasabi: In its original form is a root taken from a rare plant primarily grown in Japan. The wasabi served in restaurants is most always horseradish, mustard, and coloring, and it can be mixed with corn starch or wheat flour.  Mustard is not always gluten-free and neither is “coloring.”

    Unsafe key words:
    Crab, sauce, spicy, mayo, tempura, mixed, marinated, creamy, soy, dressing, crispy, wasabi.

    Safe Ingredients Commonly Found in Sushi

    • Lobok: A Chinese radish that is used when a recipe calls for Daikon radish. Unless fried or cooked in sauce, this is a safe item.
    • Masago/Tobiko: These are the little eggs on top of the sushi. Masago is the inexpensive rendition of tobiko. Masago is usually dyed to give a more appealing appearance and should be used as a garnish rather than the main ingredient of the roll. Some versions of this can contain soy sauce, so avoid it if you are not sure.
    • Sushi Rice is gluten-free. It is up to the discretion of the individual with the intolerance whether or not to consume grains. Some feel fine after eating white rice while others do not.
    • Fish: that has NOT been covered in sauce or has been fried is safe.
    • King Crab: NOT imitation crab.
    • Nori: Another name for seaweed paper and is gluten-free.
    • Vegetables: sushi is usually prepared with avocados, cucumbers, carrots, and other vegetables. Be certain no contamination has occurred from unsafe sauces.

    Sample Rolls
    The Rainbow and California Rolls are tasty go-to options. A rainbow Roll is a California roll with sashimi (raw fish) on top. These traditional rolls are gluten-free with a few modifications:
    A selection of fish, usually halibut, tuna, salmon, and yellowtail are placed on top of the roll. The inside of the roll contains imitation crab, which needs to be replaced. Ask your server to swap the crab out for avocado. For a California roll, swap the crab out for a piece of fish to your liking.

    RA Sushi lists a “King Crab Roll” on their menu. It contains: king crab mix, cucumber, avocado rolled and topped with king crab; served with an Asian Pesto sauce. The king crab mix needs to be removed. Ask the server if the mix could be replaced with plain king crab- not imitation and not mixed with any mayonnaise, sauce, etc. The king crab on top needs to be confirmed that it is whole king crab. Replace the Asian pesto sauce with a bit of gluten-free soy sauce. If none is available, squeeze a bit of lemon on the roll for flavor.

    Also, stick with simple rolls such as the tuna and vegetarian rolls. Always double check to make sure there are no added ingredients! For instance, RA sushi added wasabi in their tuna roll. Ask the server to add tuna to your vegetable roll for some extra sustenance.

    Get Creative
    Order some kiwi on the side and place it on top of your roll. This adds sweetness and texture and is completely safe. There is no end to the alterations you can make with sushi. Learn how to make sushi and create renditions of your favorite recipes at home as well!

    Sources:

    • Open Original Shared Link
    • RA Sushi


    User Feedback

    Recommended Comments



    Guest Kathryn

    Posted

    When researching Masago/Tobiko, I found that most of the time they are packaged with soy sauce and are thus, not gluten free.

    Link to comment
    Share on other sites
    Guest Elizabeth

    Posted

    It wasn't mentioned that sushi rice can often be made with wheat-based vinegar versus rice vinegar. It's imperative to ask what kind of vinegar they use. The higher-end sushi places use rice vinegar.

    Link to comment
    Share on other sites
    Guest L. Roller

    Posted

    Thanks for the info, Lauren! I love sushi, but I frequently feel insecure about all of the sauces, so your article is very helpful. I've started carrying little gluten-free soy sauce packets in my purse so that I don't have to miss out.

    Link to comment
    Share on other sites
    Guest Gluten Free G

    Posted

    What about the vinegar in this sushi sticky rice??? It's often gluten unless you are at a high end restaurant. Please share your thoughts?

    Link to comment
    Share on other sites
    Guest Melissa

    Posted

    I have been told by two different sushi restaurants that tobiko is not gluten-free, because it can be marinated in soy sauce. I looked at the bulk container in a restaurant once, and sure enough, soy sauce was listed in the ingredients. Not all tobiko is unsafe, but most is.

    Link to comment
    Share on other sites
    Guest admin
    What about the vinegar in this sushi sticky rice??? It's often gluten unless you are at a high end restaurant. Please share your thoughts?

    They use rice vinegar.

    Link to comment
    Share on other sites
    Guest admin
    What about the vinegar in this sushi sticky rice??? It's often gluten unless you are at a high end restaurant. Please share your thoughts?

    They use rice vinegar.

    Link to comment
    Share on other sites
    Guest admin
    It wasn't mentioned that sushi rice can often be made with wheat-based vinegar versus rice vinegar. It's imperative to ask what kind of vinegar they use. The higher-end sushi places use rice vinegar.

    But the grain vinegar would be distilled, which does remove all gluten.

    Link to comment
    Share on other sites
    Guest Michael Bradham

    Posted

    Thank you

    Link to comment
    Share on other sites
    Guest Kassia

    I am worried that California rolls are being listed as safe (with modifications). If someone is not reading closely, they will be in trouble. California rolls, by definition -- unless you are visiting a high-end sushi joint -- contain imitation crab. Better to avoid all around.

     

    The safest sushi, based on my experience, is fish and rice only (bring your own gluten-free soy sauce if you require that extra salty flavor). Make sure there is no "wasabi" (unless you want to check all ingredients), and specify that you want everything without sauce. Some items, such as seared tuna, have a light sauce that often has soy sauce as a base.

     

    I eat a lot of sushi, and this article worries me because an inexperienced gluten-free diner might be confused. Sushi is a great gluten-free option, but you still have to be careful. Even when it comes to vinegar, though I've never encountered a sushi joint that uses anything but rice vinegar...anything else adds too heavy a flavor.

    Link to comment
    Share on other sites
    Guest asdf

    Gluten/wheat is used in cheaper "rice vinegar" for sushi because it makes the rice stickier without the effort put in by higher end establishments. My gluten specialist doctor alerted me to this after my then toddler and I became routinely enough sick (instant brain fog) after eating nigiri sushi. sure enough, 90% of the sushi places around me used cheaper rice vinegar that listed a wheat component as an ingredient. When I found one restaurant and one grocery store that used gluten-free rice vinegar, we became incredibly loyal customers.

    Link to comment
    Share on other sites
    Guest asdf

    Note: most sushi chefs and wait staff have no idea if their rice vinegar is gluten-free. They just answer that it is because they never realized such a thing. You MUST ask to read the label.

    Link to comment
    Share on other sites



    Guest
    This is now closed for further comments

  • Get Celiac.com Updates:
    Support Celiac.com:
    Donate
  • About Me

    Lauren Lindsey

    Lauren is a south Florida native and currently earning a masters degree in mental health/marriage and family counseling. Her professional goals and intent as an author are to help others towards fulfillment, wellness, and healthy living among diet restrictions. Lauren seeks to promote celiac disease awareness and has developed a team that makes assessments and standards for gluten-free dining in cafeterias.


  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):





    Celiac.com Sponsors (A17-M):




  • Related Articles

    Jefferson Adams
    Celiac.com 02/15/2010 - Just five simple questions can help you determine if your child needs a gluten-free diet, according to the a recent Danish study that aims to improve celiac disease diagnosis in children.
    Celiac disease is a disorder in which people suffer intestinal damage when they eat foods made with wheat, rye, or barley.
    Over the last five or six decades, rates of celiac disease have increased 400%. Worse still, at least half of kids with celiac disease never get diagnosed.
    That means they will continue to eat foods made with wheat, rye, or barley; and that they will suffer persistent symptoms such as diarrhea, abdominal pain, and behavior problems, along with  intestinal damage, that are perfectly avoidable with a gluten-free diet.
    A simple blood ...


    Jefferson Adams
    WHO vs. BMJ Breastfeeding Debate Stirs Conflict of Interest Questions
    Celiac.com 02/25/2011 - In many parts of the world, recommendations by World Health Organization (WHO) regarding child nutrition are regarded as the scientific standard.
    So, any time a major health organization comes out with recommendations that differ from those made by WHO, there is always much discussion about the science behind both sets of recommendations, and, occasionally, some intellectual and scientific jousting from both sides.
    That was the case recently, when a magazine called BMJ (formerly the British Medical Journal) published new and controversial recommendations regarding breastfeeding.
    According to an article by Susan Perry on MinnPost.com, those recommendations, the resulting criticism from WHO, and BMJ reviewers' response make some excellent points about issues...


    Gryphon Myers
    NFCA to Suspend Use of Amber Designation After Domino's Controversy
    Celiac.com 05/23/2012 - In April 2012, the National Foundation for Celiac Awareness debuted its Tiered Credentialing system, whereby restaurants can be awarded varying levels of a gluten-free designation. The system has spawned much controversy, as many sufferers of celiac disease argue that there should be no flexibility with the gluten-free term. Many argue that a food either contains gluten, or it does not: leading people to believe gluten-contaminated products are gluten-free could be harmful to celiacs.
    The issue came to a head when the NFCA awarded Domino's 'gluten-free pizza with an 'amber' gluten-free designation. The controversy is in the preparation: while Domino's may use gluten-free ingredients to make the crust, no extra effort is put forth to avoid contamination (hence,...


    Nicole Vela
    How to be Your Own Gluten-free Diet Advocate
    Celiac.com 06/17/2014 - Ever notice how much our social lives are based around food? Or how much food is all around us? I took my son to a local children’s exhibit today with shops and about twenty different restaurants, cafes and bakeries we had to walk by. Do I feel bad always having to say no? Of course I do. What mom wouldn’t? There may have been some safe choices but I try to do my research ahead of time when I can call the places to see what their cross contamination procedures are.
    We don’t ever get a day off from food allergies. It is constant. I think one of the best things you can do on a gluten free diet is to inform others,actively campaign for yourself and share information. Not only does this help out the gluten-free community but it also can make your life easier.
    ...


    Jefferson Adams
    Does Benicar Trigger Celiac-like Gut Symptoms?
    Celiac.com 07/09/2014 - Does the blood pressure medication Benicar (Olmesartan medoxomil) trigger celiac-like gut symptoms?
    The law firm Levin, Papantonio has filed a lawsuit claiming just that, on behalf of a Texas man who allegedly developed a rare gastrointestinal condition known as sprue-like enteropathy while taking Benicar.
    According to the complaint, Benicar caused the plaintiff to suffer severe gastrointestinal symptoms, including chronic diarrhea, weight loss, malnutrition, and dehydration. These symptoms are commonly associated with a rare sprue-like enteropathy.
    The lawsuit comes as Benicar faces scrutiny following a Mayo Clinic study linking the popular drug to rare sprue-like enteropathy in users.
    The connection between Benicar and the sprue-like enteropathy symptoms...


    Jefferson Adams
    Celiac.com 08/22/2014 - It is often hard to tell if isolated case reports have anything to contribute to the larger understanding of celiac disease. However, some case reports are enough in themselves to cause reflection, whatever their contribution to the larger scientific understanding may be.
    For most people with celiac disease, symptoms disappear and healing begins with the adoption of a gluten-free diet. For one 9-year-old girl, however, the battle to beat her symptoms and feel better did not end with a gluten-free diet.
    The girl had initially complained of non-specific abdominal discomfort, and showed positive blood tests for celiac disease. Duodenal biopsies revealed Marsh 3B histopathology. So, she definitely had celiac disease with corresponding symptoms. Despite following...


    Robert Lanterman
    Five Awesome Gluten and Dairy-Free Food Choices
    Celiac.com 10/29/2014 - At the age of eighteen I started to see a naturopath in order to find ways to combat my anxiety without switching to a bunch of shady medications. In my experience, people had rarely ever talked about food intolerances in relation to neurochemistry. Despite my skepticism or the skepticism of the people around me, what choice did I have but to try whatever it took? My anxiety levels were unmanageable, and I found myself ruining a lot of my relationships because I was too afraid of all the possible outcomes to make decisive choices in the majority of social situations, which led to me letting a lot of people down when they were counting on me. I had to find a way to gain some self-control, and I had reached a place in life where counseling wasn’t enough anymore.
    ...


    Jefferson Adams
    What's So Hard About Making Good Gluten-free Products?
    Celiac.com 07/17/2017 - What are the main challenges in developing good gluten-free foods?
    With the explosion of gluten-free products, food manufacturers have worked to master the challenges of formulating gluten-free products that are both tasty and nutritious.
    This effort has paid dividends in the last years is due, in part, to advances in formulation, ingredient sourcing, and a focus on making products delicious.
    Driven in part by a desire by manufacturers to make products that are not just safe and reliable for people with food allergies, an entire product category that was once marginalized to the special diet aisle, lacking in flavor, texture and nutrition, has crossed into the mainstream.
    More and more, food companies are working to create products that are not just...


    Jefferson Adams
    Do You Have a Gluten-Free Emergency Food Kit?
    Celiac.com 11/24/2017 - Do you have an emergency survival kit at home should disaster strike? Does that include drinking water and gluten-free provisions for at least a few days?
    The fallout from the latest string of disasters still looms over parts of America; over Houston, Florida and neighboring states devastated by Hurricanes and by resulting floods; and over northern California communities devastated by wildfires.
    That got us thinking about emergency kits. Gluten-Free-free emergency kits, to be precise.
    What's in Your Emergency Gluten-Free Food Kit? This list is by no means authoritative or final. In fact, we are inviting you to share any favorites or ideas you may have for your own emergency kit.
    Your Gluten-free Emergency Kit should include the following:
    Water...


  • Recent Activity

    1. - Wheatwacked replied to Kathleen JJ's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      6

      Options - 7 year old boy - Helicobacter pylori and serology

    2. - Wheatwacked replied to MHavoc's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      1

      On the cusp of facing a new life of managing a life with Celiac Disease

    3. - MHavoc posted a topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      1

      On the cusp of facing a new life of managing a life with Celiac Disease

    4. - Vozzyv posted a topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      0

      Weird Symptoms

    5. - cristiana replied to Kathleen JJ's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      6

      Options - 7 year old boy - Helicobacter pylori and serology


  • Celiac.com Sponsor (A19):



  • Member Statistics

    • Total Members
      126,074
    • Most Online (within 30 mins)
      7,748

    Pam L
    Newest Member
    Pam L
    Joined

  • Celiac.com Sponsor (A20):


  • Forum Statistics

    • Total Topics
      120.9k
    • Total Posts
      69.2k

  • Celiac.com Sponsor (A22):





  • Celiac.com Sponsor (A21):



  • Popular Now

    • Kathleen JJ
    • Captain173
      10
    • jjiillee
      7
    • Kristina12
      7
    • StaciField
  • Popular Articles

    • Scott Adams
    • Scott Adams
    • Scott Adams
    • Scott Adams
    • Scott Adams
  • Upcoming Events

×
×
  • Create New...