Low FODMAP Tuna Poke Bowl
Poke bowls are one of those meals that look like they took serious effort but come together in under 30 minutes — and this version delivers every bit of that fresh, vibrant payoff. Sushi-grade ahi tuna gets a quick toss in a marinade of tamari, sesame oil, grated ginger, rice vinegar, and a touch of maple syrup, building that savory-sweet depth you'd expect from a restaurant bowl. The whole thing sits over fluffy jasmine rice and gets loaded with crisp cucumber, julienned carrot, and creamy avocado slices for a bowl that's as satisfying to look at as it is to eat. Navigating a gut-friendly diet with takeout-style food can feel like a minefield, since many poke sauces sneak in garlic, onion, or high-fructose sweeteners that can cause real trouble. Here, the marinade skips those triggers entirely, and scallion green tops stand in for onion to deliver that mild, fresh bite without the FODMAP load. The avocado is portioned at about a quarter of a medium fruit per bowl — right at the edge of the tested threshold, so anyone particularly sensitive can dial it back to an eighth without losing the dish. Every other ingredient lands comfortably within low-FODMAP guidelines, making this a genuinely stress-free build. Serves four, and it's the kind of recipe you'll want on repeat all summer long.
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Learn more →Ingredients
4 servings
For the rice
- 1 ½ cups jasmine rice, uncooked
- 2 ¼ cups water
- ½ tsp salt
For the tuna
- 1 lb sushi-grade ahi tuna, cut into ¾-inch cubes
- 3 tbsp tamari
- 1 tbsp sesame oil
- 1 tsp fresh ginger, finely grated
- 1 tsp rice vinegar
- 1 tsp maple syrup
- ¼ tsp red pepper flakes (optional)
For the bowls
- 1 english cucumber, halved lengthwise and thinly sliced
- 1 medium carrot, peeled and julienned or grated
- 1 medium avocado, thinly sliced
Ingredient noteA serving of up to about 1/3 of an avocado is low in FODMAPs. This recipe contains only about 1/4 of an avocado per serving, making it likely Low FODMAP. If you prefer to always avoid avocado, please tap it and change its rating to Red.
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 tsp sesame seeds
- 1 sheet nori, cut into thin strips (optional)
For serving
- 1–2 tsp sriracha, for serving (optional)
Can be omittedsriracha
Instructions
- 1
Combine the jasmine rice, water, and salt in a medium saucepan. Bring to a boil over high heat, then reduce the heat to the lowest setting, cover tightly, and cook for 15 minutes, until all the water is absorbed and the rice is tender. Remove from the heat and let it steam, covered, for 5 minutes, then fluff with a rice paddle or fork.
- 2
While the rice cooks, whisk together the tamari, sesame oil, grated ginger, rice vinegar, maple syrup, and red pepper flakes (if using) in a large mixing bowl until combined.
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