What are the cons of Shirataki?

December 12, 2025 •

3 min read

While celebrated as a zero-calorie, low-carb food, shirataki noodles are not without their downsides. The potential cons of shirataki largely stem from its high concentration of glucomannan fiber, which can affect digestion, nutrient absorption, and overall dietary balance.

Quick Summary

Shirataki noodles have notable drawbacks, such as causing digestive discomfort like gas and bloating, offering very little nutritional value, and possessing an unappealing texture and odor for some consumers.

Key Points

Digestive Side Effects: The high glucomannan fiber content can cause significant bloating, gas, and digestive discomfort, especially for those new to high-fiber foods.
Nutritional Emptiness: Shirataki noodles offer almost no vitamins, minerals, or protein, making them an empty filler that can lead to nutrient deficiencies if over-consumed.
Unappealing Texture and Odor: Many users dislike the slippery, rubbery, or gelatinous texture and the initial fishy smell from the packaging liquid.
Medication Interference: The fiber can slow nutrient absorption and may interfere with the effectiveness of certain medications, particularly diabetes drugs.
Not a Complete Food: Shirataki should be seen as a dietary supplement or occasional carb replacement, not a nutritional staple, to avoid imbalance and malnutrition.

Digestive Discomfort and Gastrointestinal Issues

One of the most immediate and common cons of shirataki noodles is the potential for digestive distress. The noodles are almost entirely composed of glucomannan, a soluble fiber known for its incredible ability to absorb water and expand. While this property contributes to a feeling of fullness, it can also wreak havoc on a digestive system unaccustomed to such a high fiber load.

Potential digestive symptoms include:

Bloating and gas: As the fiber ferments in the gut, it can lead to uncomfortable gas and bloating.
Diarrhea or loose stools: A sudden increase in fiber intake can cause a laxative effect, resulting in loose stools or diarrhea.
Abdominal pain: Some users report cramping and stomach discomfort after consuming a large portion of shirataki.

For those with sensitive digestive systems, such as individuals with Irritable Bowel Syndrome (IBS), these effects can be more pronounced. It is recommended to introduce shirataki into the diet gradually and to drink plenty of water to mitigate these symptoms.

A Nutritional Black Hole

Despite being a popular weight-loss tool, shirataki noodles have a significant nutritional drawback: they provide virtually no nutrients. While this is beneficial for reducing calorie and carb intake, it means the noodles offer no vitamins, minerals, or protein. This can pose a problem if they are relied upon as a staple food item, as they risk displacing more nutrient-dense whole foods. In extreme cases of overconsumption on a restrictive diet, this could lead to malnutrition. It is crucial to pair shirataki noodles with nutritious ingredients like lean proteins, vegetables, and healthy fats to create a balanced meal.

Texture and Palatability Issues

For many people, the taste and texture of shirataki noodles are a major turn-off. The primary issues are:

Fishy Odor: Many packages contain a liquid with a distinct, unpleasant fishy smell, which is a result of the konjac production process. While this can be reduced by thoroughly rinsing and boiling the noodles, the initial odor is off-putting.
Rubbery or Chewy Texture: The texture is often described as slippery, rubbery, or gelatinous, a significant departure from the familiar 'al dente' bite of wheat pasta. This can be difficult to get used to and may not appeal to everyone. To improve the texture, some sources recommend 'dry-frying' the noodles in a pan after boiling to remove excess moisture.

Potential for Medication Interference

The high fiber content of shirataki noodles can interfere with the absorption of certain medications. Glucomannan slows down the digestive process, which can reduce the effectiveness of oral drugs, including those for diabetes. People on insulin or other blood sugar-lowering medication should consult a doctor, as consuming large amounts of shirataki could lower their blood sugar to dangerous levels. It is generally recommended to take medications a few hours before or after eating shirataki.

Comparison: Shirataki Noodles vs. Traditional Pasta


Feature	Shirataki Noodles	Traditional Pasta (Wheat)
Calories	Very Low (often near zero)	High (approx. 350-400 kcal per 100g)
Carbohydrates	Very Low (mostly fiber)	High (approx. 75g per 100g)
Fiber	Very High (predominantly glucomannan)	Moderate
Nutritional Value	Negligible (no vitamins/minerals)	Contains complex carbs, protein, and some B vitamins
Texture	Gelatinous, slippery, chewy	Firm, 'al dente' bite
Flavor	Neutral, takes on sauces	Distinct, wheat-based flavor

Conclusion: A Tool, Not a Staple

Shirataki noodles can be a useful tool for weight loss or for those on low-carb diets, thanks to their low calorie count and high fiber content that promotes satiety. However, they are not a perfect food and come with significant downsides that should be considered. These include digestive discomfort, lack of essential nutrients, and a texture that can be off-putting. The potential for medication interference is another serious concern. Ultimately, shirataki is best used as an occasional addition to a varied and nutrient-rich diet, not as a complete replacement for more wholesome, calorie-dense foods. For safe and comfortable consumption, start with small portions, prepare them properly, and ensure you're getting adequate nutrition from other sources. For further reading, consider consulting reliable nutritional resources like WebMD on the topic.

Frequently Asked Questions

Shirataki noodles contain glucomannan, a soluble fiber that is fermented by bacteria in the large intestine. This fermentation process produces gas, which leads to bloating and other digestive discomfort, especially if you are not accustomed to a high-fiber diet.

Shirataki noodles themselves are mostly flavorless. However, the liquid they are packaged in can have an unpleasant, fishy odor. This can be easily removed by rinsing the noodles thoroughly in cold water before preparation.

The texture is often described as slippery, rubbery, or slightly gelatinous. It is notably different from traditional wheat pasta, which some people find off-putting. Dry-frying them in a hot pan can help improve the texture.

Yes, due to their high fiber content, shirataki noodles can slow down digestion and interfere with the body's absorption of some oral medications. This is particularly relevant for diabetes medication, so it's best to consult a doctor.

Yes, for the most part. Shirataki noodles are composed almost entirely of water and fiber, providing minimal calories, carbohydrates, and virtually no protein, vitamins, or minerals. They should be combined with other nutrient-dense foods.

While it is a known risk with concentrated glucomannan supplements, it is less likely with pre-hydrated shirataki noodles. However, consuming them in large amounts without sufficient water can still be a risk, especially for those with swallowing difficulties.

A nutritionist might not recommend eating them every day. A varied diet is important for getting essential nutrients, which shirataki lacks. Over-relying on them could lead to nutrient deficiencies and potential digestive issues.