What Kind of Noodles Can I Eat on a Candida Diet?

November 10, 2025 •

4 min read

It is estimated that up to 70% of people have experienced symptoms of Candida overgrowth, and navigating a restrictive diet can be challenging. If you are following a Candida dietary plan, you may wonder what kind of noodles can I eat on a Candida diet without derailing your progress?

Quick Summary

The Candida diet restricts simple carbs and gluten, but several satisfying noodle alternatives are available. Safe options include vegetable noodles, 100% buckwheat soba, shirataki, and some legume-based pastas.

Key Points

Embrace Alternatives: Safe Candida-friendly noodle options include vegetable-based, 100% buckwheat, and shirataki noodles.
Read Labels Closely: Always check the ingredients for soba and other gluten-free alternatives, as some contain wheat flour.
Prioritize Low-Carb: For most of the diet, focus on low-carb choices like spiralized vegetables and konjac noodles.
Use Legumes in Moderation: Lentil and chickpea pasta can be included, but should be eaten in smaller portions and with caution, as they are higher in carbohydrates.
Cook with Care: Pair noodles with compliant ingredients like lean proteins, healthy fats, and low-starch vegetables.
Avoid All Wheat: Steer clear of traditional pasta, as the simple carbohydrates and gluten can feed Candida overgrowth.

Navigating Noodle Choices on a Candida Diet

Following a Candida diet requires you to eliminate foods that feed the yeast overgrowth, primarily sugar and refined carbohydrates. Traditional pasta and noodles, made from wheat flour, are therefore off the menu. Fortunately, several delicious and healthy alternatives can help satisfy your cravings without compromising your dietary goals.

The Golden Rules for Choosing Candida-Safe Noodles

Prioritize Gluten-Free: Wheat-based products contain gluten and simple carbohydrates that feed yeast. Always opt for truly gluten-free options and check ingredient labels carefully.
Avoid Refined Carbs: Look for options that are low in sugar and carbohydrates. Vegetable-based noodles and those from low-carb sources are often the best choices.
Read Labels Carefully: Don't assume. Some products, like soba noodles, are often a mix of buckwheat and wheat flour. Always check the ingredients list to ensure they are 100% buckwheat.
Embrace Moderation: Even approved options should be eaten in moderation, especially those from whole grains or legumes, to keep your carbohydrate intake in check.

Top Candida-Friendly Noodle Alternatives

1. 100% Buckwheat Soba Noodles

Soba noodles made from 100% buckwheat flour are an excellent choice for a Candida diet. Buckwheat is a pseudo-grain, distantly related to rhubarb, and is naturally gluten-free. It offers a good source of fiber and protein, making it a filling and nutritious option. It’s important to select brands explicitly stating "100% buckwheat" to avoid hidden wheat flour.

2. Shirataki (Konjac) Noodles

Also known as konjac noodles, these are made from glucomannan fiber, derived from the konjac plant root. They are extremely low in calories and carbohydrates, containing virtually no sugar. Their fiber content is very high, which can be beneficial for digestion. Shirataki noodles have a soft, chewy texture and are a great vehicle for absorbing the flavor of your favorite sauces.

3. Vegetable Noodles (Spiralized Veggies)

Creating your own noodles from vegetables is a fantastic, nutrient-dense, and low-carb alternative. Using a spiralizer, you can transform a variety of vegetables into noodle-like strands. Popular choices include:

Zucchini noodles (Zoodles): A classic, mild-flavored option that works well with pesto or tomato-based sauces.
Spaghetti squash: The stringy flesh of this winter squash naturally resembles spaghetti. It can be roasted and scraped out with a fork.
Sweet potato noodles (in moderation): While a starchier vegetable, sweet potato noodles can be used sparingly and offer a pleasant texture.

4. Kelp Noodles

Made from seaweed, kelp noodles are another low-carb, gluten-free, and fat-free option. They are naturally crunchy and can be used uncooked in salads or added to stir-fries. Like shirataki noodles, they are relatively flavorless on their own, making them perfect for soaking up marinades and sauces.

5. Legume-Based Pasta

Certain legumes like lentils, chickpeas, and peas can be made into pasta. These options are gluten-free and higher in protein and fiber than traditional pasta. While they contain carbohydrates, they are complex carbs that are digested more slowly. If you tolerate them well, they can be included in moderation, but some people with gut sensitivities may find them difficult to digest initially.

How to Enjoy Candida-Safe Noodles

Beyond simply choosing the right noodles, your preparation method is key to maintaining a Candida-friendly meal. Always pair your noodles with lean protein sources like chicken or fish, healthy fats like olive oil, and plenty of low-starch vegetables. Avoid sugar-laden sauces and condiments, opting instead for homemade sauces with approved ingredients like garlic, herbs, and spices.

Noodle Alternatives Comparison Table


Noodle Type	Taste & Texture	Prep Time	Candida Suitability	Best For
100% Buckwheat Soba	Hearty, nutty flavor; firm texture	5-10 minutes	High (check label)	Stir-fries, cold noodle salads
Shirataki (Konjac)	Minimal flavor; chewy, gelatinous	<5 minutes	Very High (low-carb)	Soups, Asian dishes, pasta sauces
Vegetable Noodles	Varies (e.g., mild zucchini); firm texture	10-15 minutes	Very High (nutrient-dense)	Pesto, creamy sauces, salads
Kelp Noodles	Minimal flavor; crunchy texture	<5 minutes (no cooking needed)	Very High (raw, low-carb)	Salads, raw food recipes
Legume Pasta	Distinct flavor (e.g., lentil); firm texture	10-15 minutes	Moderate (use in moderation)	Heartier pasta dishes

Conclusion

While traditional wheat pasta is off the menu for a Candida diet, a world of flavorful and healthy noodle alternatives awaits. By prioritizing 100% buckwheat soba, shirataki, and spiralized vegetables, you can create satisfying and compliant meals. Remember to always check ingredient lists, especially for soba, and to listen to your body, introducing legume-based pasta only in moderation. With these creative and healthy options, you can enjoy a wide variety of noodle dishes while successfully managing your diet. For more ideas, explore this delicious Buckwheat Soba Noodle Bowl recipe.

How to make zucchini noodles

To make zucchini noodles (zoodles), you'll need a spiralizer, julienne peeler, or a mandoline with a julienne setting. Wash and dry the zucchini, then cut off the ends. If using a spiralizer, follow the machine's instructions. If using a peeler or mandoline, run the vegetable down the length to create long, thin strands. For best results, pat the noodles dry with a paper towel to remove excess moisture before cooking.

Frequently Asked Questions

Not all gluten-free pastas are suitable for a Candida diet. Many are made from refined starches like white rice or corn flour, which can still be high in simple carbohydrates that feed yeast. Stick to options like 100% buckwheat soba or legume-based pastas in moderation.

Yes, shirataki noodles are one of the best options for a Candida diet. They are made from glucomannan fiber, making them extremely low in calories and carbohydrates, and safe to eat.

No, you must read the labels. Many brands of soba noodles blend buckwheat flour with wheat flour. Look for products that are specifically labeled "100% buckwheat" to ensure they are compliant with your diet.

Vegetable noodles, or "zoodles," can be made using a spiralizer, julienne peeler, or a mandoline. Simply use one of these tools to slice zucchini, cucumber, or other firm vegetables into thin strands.

For a heartier dish on a Candida diet, 100% buckwheat soba noodles are a good choice due to their firm texture and nutty flavor. Legume-based pastas can also work, but should be consumed in moderation.

Regular pasta is made from wheat, which is a glutenous grain high in simple carbohydrates. These simple carbs are known to feed the yeast and sugar that fuel Candida overgrowth, so it is important to avoid them.

Lentil and chickpea pastas are generally accepted in moderation on a Candida diet. They offer more fiber and protein than refined grain pastas. Monitor your symptoms, as some individuals find legumes difficult to digest during the initial stages of the diet.