Understanding Nutrition: Are Ramen Noodles Low in FODMAP?

October 22, 2025 •

4 min read

According to tests by Monash University, standard wheat-based ramen noodles have no low-FODMAP serving size and contain significant fructans. This fact is critical for anyone managing digestive issues like IBS, as it directly addresses the question: Are ramen noodles low in FODMAP? The short answer is no, but with the right modifications, you can still enjoy this popular dish.

Quick Summary

Traditional ramen is high in FODMAPs, primarily due to its wheat-based noodles and high-FODMAP ingredients often used in the broth and seasoning. Sensitive individuals can adapt this dish by using low-FODMAP noodles, building a compliant broth, and selecting safe toppings.

Key Points

Traditional ramen is high FODMAP: Due to the wheat-based noodles and garlic/onion in the broth, standard ramen is not suitable for a low FODMAP diet.
Noodle alternatives are plentiful: Safe substitutes include rice noodles, 100% buckwheat soba, konjac (shirataki), and rice-based ramen.
Homemade broth is essential: Avoid high-FODMAP instant seasoning and create your own broth using low FODMAP stock, ginger, garlic-infused oil, and tamari.
Control your toppings: Opt for low FODMAP protein options like chicken or tofu and vegetables such as bok choy, carrots, and the green parts of spring onions.
Check for certification: When purchasing packaged low FODMAP noodles, look for certification from Monash University or FODMAP Friendly.

What Exactly are FODMAPs?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine for some individuals. Instead of being absorbed, they travel to the large intestine where they are fermented by gut bacteria, causing gas, bloating, and abdominal pain in those with sensitive digestive systems, such as people with Irritable Bowel Syndrome (IBS). The low FODMAP diet is a temporary elimination diet used to identify which of these specific carbohydrates are causing digestive distress.

Why Traditional Ramen is a High-FODMAP Meal

When evaluating a complex dish like ramen, it is necessary to consider each component separately. For traditional and instant ramen, multiple ingredients are typically high in FODMAPs, making the dish unsuitable for the elimination phase of a low FODMAP diet.

Wheat-based Noodles: The primary culprit in classic ramen is the wheat flour used to make the noodles. Wheat contains fructans, which are a type of oligosaccharide and a major FODMAP trigger. Monash University, a leading authority on FODMAP research, has tested wheat noodles (which visually resemble ramen) and found no low-FODMAP serving size.
High-FODMAP Broth: Restaurant and instant ramen broths are almost always problematic. They typically contain high-FODMAP aromatics like onion and garlic powder, which are concentrated sources of fructans. Broths can also contain other trigger ingredients like certain mushrooms or high-FODMAP miso paste.
Problematic Toppings: Common toppings can also increase the FODMAP load. For example, the white parts of green onions are high in fructans, and certain mushrooms like shiitake are also high FODMAP.

Building a Low FODMAP Ramen Bowl at Home

Creating a delicious and safe ramen at home is completely achievable by swapping high-FODMAP ingredients for suitable alternatives. This approach gives you full control over the process and ingredients.

1. Choose a Low FODMAP Noodle Base

Rice Noodles: Available in many forms, including vermicelli and rice sticks, rice noodles are a safe and readily available choice.
Soba Noodles: Look for 100% buckwheat soba noodles, as Monash University has determined a low FODMAP serving size for these. Be aware that some brands mix wheat in, so always check the label.
Kelp Noodles: These translucent, gluten-free noodles are another excellent low FODMAP option.
Konjac/Shirataki Noodles: Made from the konjac yam, these are low in FODMAPs and certified by both Monash and FODMAP Friendly.
Millet and Brown Rice Ramen: Some brands, like Lotus Foods, offer wheat-free ramen cakes.

2. Craft a Flavorful, Gut-Friendly Broth Instead of relying on commercial seasoning packets, build your own flavorful broth from scratch with these low FODMAP ingredients:

Start with a base of homemade or certified low FODMAP chicken or vegetable broth.
Add depth with aromatics like fresh ginger and the green parts of spring onions.
Use garlic-infused oil to get the flavor of garlic without the fructans.
Season with tamari (gluten-free soy sauce) and a certified low FODMAP miso paste.

3. Select Your Low FODMAP Toppings

Protein: Thinly sliced cooked chicken, pork (chashu), shrimp, or firm tofu are all low FODMAP options.
Vegetables: Add color and nutrients with vegetables like bok choy, carrots, bean sprouts (note portion sizes), bamboo shoots, or spinach.
Garnish: Finish your bowl with sliced green spring onion tops, nori (seaweed) strips, and a dash of toasted sesame oil.

Navigating Ramen When Dining Out

Eating ramen at a restaurant is more challenging but not impossible. The key is communication and knowing what to ask for.

Inquire about gluten-free noodle options, such as rice or buckwheat noodles.
Ask if the broth contains onion or garlic. Many restaurants use pre-made broths, so a no-onion/garlic request may require a special broth preparation.
Request safe toppings and ask for problematic ones to be omitted. If you are sensitive, ask for the broth on the side to control the amount you use.
Some restaurants may be able to prepare a custom dish. For example, some may offer a shio (salt-based) broth that is made without high-FODMAP ingredients upon request.

High vs. Low FODMAP Ramen Components


High FODMAP Component	Low FODMAP Alternative
Traditional wheat noodles	Rice noodles, 100% buckwheat soba noodles, millet & brown rice ramen
Instant ramen seasoning packets	Homemade broth from low FODMAP stock, tamari, ginger, garlic-infused oil
Broth made with onions and garlic	Broth using low FODMAP stock, ginger, and garlic-infused oil
White parts of green onions	Green parts of green onions
Shiitake mushrooms	Canned mushrooms, shimeji or oyster mushrooms
Large portion of traditional wheat pasta	Rice, soba, or konjac noodles

Conclusion

While traditional and instant ramen noodles are not low in FODMAPs, this does not mean the dish is entirely off-limits for those with digestive sensitivities. By understanding the high-FODMAP ingredients, such as wheat-based noodles and onion/garlic-heavy broths, and learning to make simple substitutions, you can create a delicious, gut-friendly ramen bowl at home. For those dining out, being informed and communicating your dietary needs is key to a satisfying and symptom-free meal. Embracing a modified approach allows you to enjoy the comforting experience of ramen while adhering to a low FODMAP diet.

For more information on FODMAPs and food testing, visit the Monash University Low FODMAP Diet website: Monash University Low FODMAP Diet

Frequently Asked Questions

No, instant ramen noodles are not low in FODMAP. The noodles themselves are typically made from wheat flour, which is high in fructans. Furthermore, the seasoning packets almost always contain onion and garlic powder, adding more high-FODMAP ingredients.

Wheat contains fructans, which are fermentable carbohydrates that can trigger digestive symptoms in individuals with FODMAP sensitivities. Monash University testing has confirmed that wheat noodles, including ramen-style, are high in fructans and not suitable for a low FODMAP diet.

Yes, many gluten-free noodles, such as those made from rice or buckwheat, are low in FODMAPs. However, always check the ingredients list to ensure no other high-FODMAP components are included, as 'gluten-free' does not automatically mean 'low FODMAP'.

You can make a low FODMAP broth by using a certified low FODMAP stock or homemade chicken broth as a base. Flavor it with fresh ginger, garlic-infused oil, and the green parts of spring onions. Avoid traditional onion and garlic.

Safe toppings include sliced chicken, pork (chashu), shrimp, or firm tofu. Low FODMAP vegetables like bok choy, carrots, and spinach are also excellent choices. You can also add a soft-boiled egg.

Some miso pastes are low FODMAP, but many are not. Look for certified low FODMAP miso paste, or check the Monash app for specific serving sizes of different types of miso, as standard miso soup can be problematic.

While finding instant ramen specifically certified as low FODMAP can be difficult, brands like Lotus Foods offer brown rice and millet ramen cakes. Some specialized brands also sell certified low FODMAP broths and seasoning to use with low FODMAP noodles.