Gastritis/GERD-Friendly Ahi Tuna Poke Bowl

Poke Bowls have become really popular over the last few years, and for good reason! They’re nutritious, delicious, and relatively easy to assemble. But you probably haven’t been part of the craze if you have gastritis, GERD, or other stomach inflammation. This is because Poke tends to have lots of difficult ingredients like rice vinegar (and/or lemon juice), black pepper, hot chilies, cheap seed oils, pickled items like ginger or quick pickled cucumber, or other acidic ingredients like mango, etc.

Ironically, although I really enjoy poke bowls, it wasn’t until I went on my gastritis diet that I started making my own. Poke bowls are a traditional Hawaiian dish featuring marinated raw fish (usually Ahi tuna, which is a sub-type of yellowfin tuna), served over rice or lettuces and accompanied with various toppings and seasonings. Although, as mentioned, you typically find them in restaurants with all kinds of no-no ingredients for the gastritis & GERD sufferer, the fact is they are super easy to modify to become gastritis/GERD-diet friendly.

Fish and seafood is a really great choice for the gastritis and GERD diet. They are a complete protein and contain a wide array of vitamins and other nutrients. It is a good source of Omega-3 Fatty Acids which is also beneficial for gut health.

For those suffering from gastritis, GERD, and other stomach-related inflammation, it should be noted that seafood is in an ideal pH range of around 5.9 – 6.2, often hovering closer to 6.2. Considering that the more acidic a food is, the lower its pH will be, strict gastritis diets often call to avoid any food with a pH below 5.0. In other words, fish and seafood are nowhere near the kinds of acidic food we need to be worried about, and it may make sense for you to increase how much you are eating. Of course, as with any seafood, it should be eaten in moderation given other concerns such as Mercury levels (which are high in large fish like tuna).

The Ahi Tuna I got for the featured photos came from Fulton Fish Market and it was absolutely stellar. All the fish is fresh frozen, and then expedited with dry ice. In short, the tuna shipped and delivered as sushi-quality, as you’ll see below. If you create an account, you can use the code INSANE15 to receive 15% off at checkout for your first order. They never require a subscription but they do have subscribe & save programs.

Raw versus cooked fish: Wherever you get your fish, if you’re going to serve it raw, make sure it’s sushi- / sashimi-grade. If you don’t have access to sushi-grade fish and don’t want to order online, you can sub for other fish or ingredients such as cooked salmon, cooked or canned tuna (for gastritis/GERD, choose tuna in water instead of oil), or even change it up by using substitutes such as diced chicken, shrimp, or tofu.

Now let’s do this!

Serves: 2 (divide all ingredients evenly), around 500-600g per person

Equipment:

Paper towels
Knife & cutting board
Medium mixing bowl
Measuring cups and spoons
Medium pot with lid (for cooking rice), wooden spoon
Wide, dish-bowl for serving
Small mixing bowl

Ingredients

1 cup uncooked sushi rice or short-grain rice, white or brown rice (yields around 3 cups cooked rice), or more as desired
11-14 oz. Ahi tuna steak, 1/2″ to 3/4″ cubed (cut against the grain), or other subs (discussed above)

For marinating the tuna:

1/4 cup coconut aminos (make sure the only ingredients are coconut blossom nectar and/or sap, and salt – preferably sea salt)
1 tsp sesame oil (suggested: organic, cold-pressed)
1/2 tsp sesame seeds, coarsely crushed by hand (use more for garnish when serving)
1 tsp honey
Optional: 1/2 – 1 tsp minced ginger (if it doesn’t cause an inflammatory response, depends on the individual), or 1/4 tsp dried

Toppings of choice: What’s fun about poke bowl is it is customizable. Choose around 3-5 toppings besides the tuna (or other main topping) to create a variety of complex and delicious flavors. Plus, it’s just good for you! Around 1/4 cup to 1/3 cup per person is suggested for each topping, depending on the size of particular item. Some ideas include:

Steamed or sauteed edamame (or other small legumes such as chickpeas, mung beans, or green peas)
Steamed spinach, chopped
Avocado, sliced
Sauteed or steamed zucchini, snow peas or snap peas, kale, bok choy, or other gastritis/GERD-friendly green vegetables
Seaweed paper snacks, thin-sliced (use an organic variety which only uses extra-virgin olive oil)
Sauteed mushrooms (e.g. shiitake, oyster, white, etc.)
Carrot, julienned, cooked or raw
Red or green cabbage, thin-sliced
Romaine lettuce, thin-sliced
Umami tasty paste (recipe below)
Garnish: toasted sesame seeds, furikake (rice seasoning, be sure to choose a gastritis-friendly version)

For sautéing any veggies:

Avocado or extra-virgin olive oil
Organic sesame oil
Salt

For making the miso tasty paste (optional):

1 TBSP miso paste of choice (suggested: organic, low-sodium)
1/2 tsp coconut aminos
1/2 tsp sesame oil
1/2 tsp honey
1/2 tsp coconut water or water

For seasoning the rice (optional/suggested):

2 tsp sesame oil
Salt to taste
2 tsp sesame seeds

Directions:

1.) Rinse the rice well and begin boiling the water. As you wait for the boil, pat dry the fish with paper towel and cut into 3/4″ cubes (or slightly smaller if desired).

2.) In medium mixing bowl, combine the tuna marinade ingredients and then add the cubed tuna. Mix well with a spoon so the tuna is evenly coated. Cover the bowl and place in refrigerator. After around15 minutes, mix around with spoon one more time. (The tuna will marinate for around 30 minutes total; make sure not to exceed an hour.)

3.) Begin cooking the rice. In the meantime, prepare any toppings for the poke bowl (or they can be prepared in advance). The featured photos show cubed cucumber, edamame, a sautéed mushroom medley, sliced avocado, wilted seasoned red cabbage, and julienned sautéed carrot.

Featured photo recipe notes:

For the edamame, frozen was used, steamed and then finished in the pan with a little sesame oil and salt. (About 1/3 cup edamame per person.)
For the cabbage, it was thin sliced, salted, and topped with a dash of sesame oil, then lightly massaged in. It will still have a nice crunch but will be easier to handle and eat. (Around 1/8 of a small cabbage per person.)
The mushrooms were a mix of dried shiitake, dried wood ear, and fresh oyster mushrooms. Soak dried mushrooms in warm water until soft and easy to cut (beware can take up to 20 minutes). Remove the tough stems and slice the caps 1/3″. Salted and sauteed in pan with avocado and sesame oil for around 10 minutes (helps to remove moisture and firm up the mushrooms), towards the end add a nice splash of coconut aminos and stir in for a flavor boost. (Around 1/4 to 1/3 cup person.)
The carrot was julienned and flash sautéed in a little sesame oil and salt for about 1.5 minutes. (One medium carrots serves two.)
I had a bunch of thin sliced seaweed snacks and totally forgot to put them on! Great stuff. Optionally, you can use less and crush it up as a topper/garnish. It is technically a processed food even when organic so use in moderation.

4.) Optional tasty paste: Make the tasty paste by combining the ingredients listed above in a small bowl and mix well. Divide into two servings if serving two bowls. (Note: You can opt to skip the tasty paste and just drizzle the poke bowl with some sesame oil and sesame seeds if desired. Alternately, you can use a gastritis-friendly dressing to top the poke bowl, such as my Gastritis Green Goddess Dressing recipe.) If you make the tasty paste, you can just put it anywhere on the bowl. When you’re ready to eat, you can mix it around into the whole dish (like the tasty paste for Korean Bibimbap if you’ve had that).

5.) Once the rice is finished cooking and the pot has been removed from heat, keep covered for about 5 minutes. Then the lid may be removed and the rice fluffed. If you wish to season the rice, add and mix in the sesame oil, salt, and sesame seeds (seasoning the rice is recommended but not required and certainly not suggested if too much salt or sesame oil causes any stomach discomfort).

6.) Assemble the poke bowl, starting with the rice (divide evenly between the two plates). Gently push down on the rice so it is flat but try to avoid pressing down too hard. Then add each topping, followed by the tuna in the center (or however you’d like the bowl arranged). Add the (optional) tasty paste and any other garnish. Featured photos shows a garnish with some basil blossoms and sesame-leaf greens from my garden. Be careful as fresh herbs can be sensitive to some with gastritis & GERD.