Is Shirataki Noodles Low FODMAP? A Guide to Konjac for IBS

December 9, 2025 •

3 min read

Made from the konjac plant, shirataki noodles have been a staple in Japanese cuisine for centuries, and have recently gained popularity as a low-calorie pasta substitute. However, for those following a low FODMAP diet, understanding their compatibility is essential for managing gut health. This guide will detail if shirataki noodles are low FODMAP, addressing key concerns for individuals with Irritable Bowel Syndrome (IBS).

Quick Summary

Shirataki noodles are generally considered low FODMAP, particularly when certified, but the high fiber content of the primary ingredient, konjac glucomannan, requires attention to portion sizes to prevent digestive discomfort. Correct preparation also improves texture and taste.

Key Points

Low FODMAP in Certified Brands: Look for shirataki noodles specifically certified by testing bodies like FODMAP Friendly for confirmed low FODMAP status.
Start with Small Portions: Due to high glucomannan fiber, start with a small, conservative portion (85-125g) to assess personal tolerance and avoid digestive distress.
Rinse and Dry-Fry for Best Results: The key to proper texture and removing the initial odor is to thoroughly rinse the noodles and then dry-fry them in a hot pan.
Check Ingredients for Additives: Avoid products with added ingredients like garlic, onion, or tofu, which can increase the FODMAP content.
Offers a Gut-Friendly Alternative: Shirataki noodles are an excellent gluten-free, low-carb, and low-calorie substitute for traditional high-FODMAP wheat pasta.
Acts as a Prebiotic: The glucomannan fiber in konjac nourishes beneficial gut bacteria, but this also means moderation is key to prevent gas or bloating.

Understanding Shirataki Noodles and the Low FODMAP Diet

Shirataki noodles, also known as konjac or 'miracle' noodles, are derived from the root of the konjac plant. The key component is a soluble dietary fiber called glucomannan, which gives the noodles their distinct gelatinous texture. Because this fiber is indigestible, it passes through the small intestine largely unabsorbed, making the noodles very low in calories and carbohydrates. For the low FODMAP diet, which focuses on limiting specific fermentable carbohydrates, this composition is favorable. However, the high fiber content requires careful portion control, as excessive fiber can be a common trigger for sensitive digestive systems, regardless of FODMAP content.

The Role of Fiber in FODMAP Sensitivity

While glucomannan itself is not a FODMAP, its fermentable nature in the large intestine can produce gas and bloating in sensitive individuals. The key is moderation. The low FODMAP diet is not fiber-free; rather, it aims to manage specific types of fermentable fibers and sugars. Because shirataki noodles consist of 97% water and 3% glucomannan fiber, their FODMAP profile is generally safe in small servings. Testing by certified organizations like FODMAP Friendly confirms that certain brands of konjac-based noodles are low FODMAP at specific portion sizes.

How to Select Low FODMAP Shirataki Noodles

When shopping for shirataki noodles, always check the ingredients list for added components that could increase the FODMAP load. Some brands may add tofu or other ingredients, which might not be low FODMAP. Look for certifications from reputable organizations. For example, some 'Miracle Noodles' products are certified low FODMAP by FODMAP Friendly.

Tips for choosing the right noodles:

Read the label: Opt for plain shirataki or konjac noodles with minimal ingredients (water, konjac flour, calcium hydroxide).
Seek certification: Prioritize products with a low FODMAP certification logo from testing organizations like FODMAP Friendly or Monash University.
Avoid additives: Be wary of seasoned or pre-flavored versions, as they may contain high FODMAP ingredients like garlic or onion powder.

Preparing Shirataki Noodles for Optimal Digestion

Proper preparation is crucial for enjoying shirataki noodles. The alkaline water they are packaged in can have a fishy odor, which must be rinsed away. Additionally, the final cooking step can greatly improve the texture from slimy to more palatable.

Drain and rinse thoroughly: Empty the noodles into a colander and rinse under cold water for at least one minute.
Boil briefly: Boil the rinsed noodles in fresh water for 2-3 minutes to remove any remaining odor.
Dry-fry: The most important step for texture is to dry-fry the drained noodles in a hot, dry pan for several minutes. This evaporates excess water, resulting in a firmer, more noodle-like consistency.

Comparison Table: Shirataki Noodles vs. Other Noodle Types


Noodle Type	Low FODMAP Status	Primary Ingredient	Fiber Content	Texture	Common Use Cases
Shirataki Noodles	Yes (Certified)	Konjac root/Glucomannan	Very High (Soluble)	Chewy, gelatinous	Soups, stir-fries, low-carb pasta substitute
Wheat Noodles	High FODMAP	Wheat flour	Moderate	Soft, elastic	Traditional pasta, ramen
Rice Noodles	Low FODMAP	Rice flour/starch	Low	Smooth, soft	Pad Thai, stir-fries
Kelp Noodles	Low FODMAP	Kelp, sodium alginate	Moderate	Crunchy, crisp	Salads, raw dishes

Potential Benefits and Side Effects for IBS Sufferers

For those with IBS, the high soluble fiber in shirataki noodles can be a double-edged sword. While it can promote regular bowel movements and act as a prebiotic to feed beneficial gut bacteria, overconsumption can lead to digestive discomfort. The key is to introduce them slowly and in small, tested portions. The recommended safe serving size, as tested by FODMAP Friendly, is about 85-125g (3-4 oz) per meal.

Conclusion: A Great Option with Careful Consideration

In summary, shirataki noodles are a low FODMAP option that can be a valuable addition to an IBS-friendly diet, provided they are prepared correctly and consumed in moderation. Their low-calorie, high-fiber profile makes them an excellent substitute for high-carb, high-FODMAP pasta and noodles. By choosing certified brands and adhering to appropriate serving sizes, individuals can enjoy a versatile and gut-friendly noodle alternative without triggering symptoms. As with any food, listening to your body's individual response is the ultimate guide to tolerance.

For more information on the testing and certification of low FODMAP foods, visit the FODMAP Friendly website.

Frequently Asked Questions

No, while shirataki noodles are very low in FODMAPs, their high soluble fiber content (glucomannan) can cause gas and bloating if eaten in large quantities. It is best to stick to tested, moderate serving sizes, typically around 85-125 grams.

The noodles are packed in an alkaline water solution that has a distinct, fishy odor. This smell is harmless and can be completely eliminated by thoroughly rinsing the noodles under cold water and boiling them briefly before cooking.

Tofu shirataki noodles may not be low FODMAP because of the added soy content. Always check the specific product for a low FODMAP certification or avoid them during the elimination phase of the diet to be safe.

After rinsing and boiling the noodles, the most effective way to improve their gelatinous texture is to dry-fry them in a hot, dry pan for several minutes. This evaporates excess water, resulting in a chewier, more desirable consistency.

While uncertified plain konjac noodles are likely safe, seeking out certified brands from testing organizations like FODMAP Friendly is the best way to ensure the product has been lab-tested and proven low FODMAP at a specific serving size.

After rinsing and dry-frying, add your prepared noodles to low FODMAP sauces, soups, or stir-fries. They absorb flavor well, so cook them with your preferred low FODMAP seasonings, such as garlic-infused oil and herbs.

Shirataki noodles are made from glucomannan, a soluble dietary fiber derived from the root of the konjac plant.