IBS-Friendly Salmon Poke Bowl with Rice and Cucumber

Preparation Steps

1. Cook and cool the rice. Rinse the sushi rice thoroughly under cold running water until the water runs clear, to remove excess starch. Cook according to the packet instructions (typically 12–15 minutes over a low heat with twice the volume of water). Once cooked, transfer the rice to a large bowl and leave it to cool at room temperature for 10–15 minutes. This partial cooling encourages the formation of a small amount of resistant starch, which supports gentle colonic fermentation and promotes a greater sense of fullness.

2. Season the rice. Pour the rice vinegar over the warm rice and fold gently with a spatula, lifting the rice rather than pressing it down, to preserve its texture. Taste and adjust with a small pinch of salt if needed. Set aside at room temperature or in the fridge while you prepare the rest of the bowl.

3. Prepare the marinade. In a small bowl, combine the tamari, sesame oil, grated ginger, lime juice and maple syrup (if using). Whisk together until well combined. This simple aromatic base adds plenty of flavour without relying on high-FODMAP ingredients such as garlic or onion.

4. Prepare the salmon. If using sashimi-grade raw salmon, cut it into even 2cm cubes. Place the cubes in a bowl, pour over half the marinade and mix gently. Leave to marinate in the fridge for 5–10 minutes. Note: if you prefer cooked salmon for food safety reasons (e.g. during pregnancy, or if you are immunocompromised or particularly sensitive), cook it in a lightly oiled frying pan over a medium-low heat for 3–4 minutes on each side, then cut into pieces. A short, gentle cook better preserves the omega-3 content and texture.

5. Prepare the vegetables. Wash the cucumber and slice it into thin rounds or half-moons just before assembling, to keep it crisp and retain its water content. Peel and grate the carrots, or cut them into fine matchsticks. Wash and dry the salad leaves.

6. Assemble the bowls. Divide the seasoned rice between two individual bowls as a generous base. Arrange the marinated salmon over one section, then add the cucumber slices, carrots and salad leaves, placing them neatly around the fish. This organised, section-by-section arrangement looks attractive and makes it easy to adjust portion sizes according to your digestive tolerance.

7. Finish and serve. Drizzle the remaining marinade over everything. Scatter over the sesame seeds for a little crunch and a dose of healthy fats. Serve immediately to enjoy the freshness of the cucumber and the texture of the rice. If preparing ahead, keep the salmon separate from the rest of the bowl and assemble at the last moment.

💡 Gut-Friendly Notes & Low-FODMAP Substitutions

• Avocado, mango, edamame, red onion: these classic poke bowl toppings are often high in FODMAPs beyond modest portion sizes. If your gut is sensitive, it is best to avoid them or test them in small amounts during a FODMAP reintroduction phase.
• Classic soy sauce vs tamari: gluten-free tamari is an excellent alternative for those who are sensitive to gluten or wish to reduce their exposure to it. Both are compatible with a low-FODMAP approach in reasonable quantities.
• Chilled or reheated rice? This bowl is best enjoyed at room temperature or cold, which maximises the proportion of resistant starch formed during cooling. If you reheat the rice, some of that resistant starch converts back into regular digestible starch.
• Tinned salmon: a tin of salmon in spring water, well drained, can replace fresh salmon for a quicker, more budget-friendly version, while still providing a good omega-3 profile.
• Following a strict FODMAP elimination protocol? This recipe in its base form (rice, salmon, cucumber, carrot, tamari, ginger, sesame) is compatible with the elimination phase as defined by established FODMAP protocols. Do consult your registered dietitian for any personalised adjustments.