Are nori sheets low in FODMAP?

November 23, 2025 •

4 min read

Monash University testing confirms that dried nori seaweed is low in FODMAPs in moderate servings. This means that for individuals following a low FODMAP diet, nori sheets can be a safe and delicious addition to meals, especially sushi rolls and snacks.

Quick Summary

The FODMAP content of nori sheets and their place in a low FODMAP diet are examined. The recommended safe serving size, potential for larger servings, and how to incorporate nori into gut-friendly meals are covered, along with tips for avoiding hidden FODMAPs in sushi and other dishes.

Key Points

Low FODMAP Status: Dried nori sheets are confirmed by Monash University to be low in FODMAPs in typical serving sizes, making them safe for a low FODMAP diet.
Serving Size: A standard low FODMAP serving of nori is approximately 5 grams, which is about two sheets, sufficient for a typical sushi roll.
Ingredient Awareness: When eating sushi or other meals with nori, be careful of high-FODMAP ingredients in accompanying sauces, marinades, or fillings like avocado in larger quantities.
Versatile Use: Nori can be enjoyed in various ways, such as in homemade sushi, as a crunchy snack, or as a flavorful garnish for low FODMAP dishes.
Other Seaweeds: Other seaweeds like wakame and kombu also have low FODMAP serving sizes, but portion control is essential, especially with wakame.
Monitoring Intake: Despite nori's low FODMAP content, it's always best to monitor your personal tolerance and not overdo portions of any single food if you are highly sensitive.

Understanding the FODMAP Status of Nori Sheets

For those on a low FODMAP diet, understanding which foods are safe to eat can be challenging. Many people wonder, "Are nori sheets low in FODMAP?" Fortunately, tests conducted by Monash University—the leading authority on the low FODMAP diet—confirm that dried nori is a low FODMAP food in standard serving sizes. This makes it a great option for adding a unique flavor and nutritional boost to meals without triggering uncomfortable digestive symptoms. The low FODMAP status of nori is particularly beneficial for those with Irritable Bowel Syndrome (IBS) who need to limit certain types of fermentable carbohydrates.

The key to incorporating nori into a low FODMAP diet, like many other foods, is managing the portion size. Monash University recommends a low FODMAP serving of 5 grams, which is approximately two standard sheets of dried nori. This is typically sufficient for making a standard sushi roll. Interestingly, Monash testing also indicates that nori remains low in FODMAPs even in larger portions up to 500 grams, so exceeding the initial serving size is unlikely to cause a problem purely due to FODMAP content. However, it is always wise to listen to your body and introduce new foods in small quantities during the reintroduction phase of the diet.

Potential Issues Beyond FODMAPs

While nori itself is low in FODMAPs, digestive issues can sometimes arise from other components in a meal. For example, in sushi rolls, other ingredients might be high in FODMAPs. Common high-FODMAP additions include avocado (limited serving size), certain marinades, or sauces that contain garlic or onion. For a truly low FODMAP meal, it is important to be mindful of all ingredients.

Avocado: Although popular in sushi, avocado is only low FODMAP in small quantities (⅛ of a whole avocado). For IBS sufferers sensitive to polyols, it may be best to avoid it entirely or use a very small amount.
Seasonings and Sauces: Teriyaki sauce and some ginger dressings often contain high-FODMAP ingredients like garlic and onion. Opt for plain gluten-free tamari or soy sauce, and be aware of hidden additives in any prepared sauces.
Wasabi: Wasabi paste is generally low FODMAP in typical serving sizes, but always check for ingredients in store-bought versions.

A Low FODMAP Seaweed Comparison

Beyond nori, other types of seaweed can also be enjoyed on a low FODMAP diet. Understanding the differences is important for expanding your meal options safely. Here is a comparison of common low FODMAP seaweeds:


Seaweed Type	Low FODMAP Serving Size	Common Uses	Notes
Nori	5 grams (approx. 2 sheets)	Sushi rolls, seasoning, wraps	Minimal FODMAP content; excellent for wraps and snacks.
Wakame (dried)	9 grams (approx. 2 tsp)	Soups, salads	Contains mannitol at larger servings; use in moderation.
Kombu (dried)	Undetermined, typically low FODMAP in small amounts for broth	Dashi (soup stock), braising	Used to add umami flavor; small amounts for broth are considered safe.

Creative Ways to Enjoy Nori on a Low FODMAP Diet

Nori sheets are incredibly versatile and can be incorporated into many low FODMAP meals beyond just sushi. Here are a few ideas:

Homemade Sushi: Make your own sushi rolls with low FODMAP fillings like cucumber, carrot, canned tuna, or smoked salmon. Use plain gluten-free tamari for dipping.
Crispy Nori Snacks: Brush nori sheets with a little sesame oil and sprinkle with salt. Bake or toast them for a few minutes until crispy for a delicious, crunchy snack.
Garnish for Dishes: Crumble toasted nori over rice bowls, salads, or soups to add a savory, umami flavor.
Wrap for Ingredients: Instead of a traditional sandwich, use a nori sheet to wrap up leftover low FODMAP meats and vegetables. This is a great, low-carb option.

Conclusion

In short, the answer to "Are nori sheets low in FODMAP?" is a definitive yes, based on testing by Monash University. When enjoyed in a typical serving of up to two sheets, nori is well-tolerated by most individuals with IBS. The main consideration when eating meals that include nori, such as sushi, is to be mindful of other potential high-FODMAP ingredients like avocado or garlic-infused sauces. By being aware of your portion sizes and accompanying ingredients, you can confidently enjoy the taste and nutritional benefits of nori while adhering to your low FODMAP plan.

Sources

FODMAP Everyday. All About Sushi & The Low FODMAP Diet. September 6, 2023.
Monash University. Starting the Low FODMAP Diet.
Casa de Sante. Is Nori Seaweed Low FODMAP. October 5, 2023.
Noisy Guts. 9 gut friendly, low FODMAP snack ideas. August 27, 2024.
Fun Without FODMAPs. Low FODMAP Sushi Bowls with Smoked Salmon. May 1, 2017.
FODMAP Everyday. All About Sushi & The Low FODMAP Diet. September 6, 2023.
Casa de Sante. Is Nori Seaweed Low FODMAP. October 5, 2023.
FODMAP Everyday. All About Sushi & The Low FODMAP Diet. September 6, 2023.
Intoleran International. Low-FODMAP sushi.

Frequently Asked Questions

Yes, nori is generally considered safe for people with IBS as it is low in FODMAPs in standard serving sizes. However, it's important to watch out for high-FODMAP ingredients often paired with nori, like certain sauces.

According to Monash University, the low FODMAP serving size for dried nori is 5 grams, which corresponds to about two sheets.

Safe low FODMAP fillings for sushi rolls include cucumber, carrot, canned tuna, cooked salmon, or shrimp. Be mindful of avocado and other potential high-FODMAP ingredients.

Yes, crispy nori snacks are a great low FODMAP option. Opt for plain versions or those seasoned with simple, low FODMAP ingredients like salt and sesame oil.

Yes, other seaweeds like wakame and kombu have also been tested. Wakame has a low FODMAP serving size of 9 grams (2 tsp), but becomes moderate at larger portions. Kombu is safe in small amounts for broths.

When eating sushi, avoid or limit avocado, ask about hidden ingredients in sauces (like teriyaki), and choose gluten-free tamari or soy sauce for dipping.

The FODMAP content is based on the food itself, so plain, dried nori sheets from different brands should be similar. Always check ingredient lists for flavored versions to ensure no high-FODMAP additives are included.