What noodles can you eat on a low fodmap diet?

October 13, 2025 •

4 min read

According to research from Monash University, a low FODMAP diet can significantly improve symptoms for many people with Irritable Bowel Syndrome (IBS). This comprehensive guide addresses the common question: what noodles can you eat on a low fodmap diet? by exploring safe and delicious options that won't cause digestive distress.

Quick Summary

This guide covers various noodle types suitable for a low FODMAP diet, such as rice, buckwheat, konjac, and kelp noodles, outlining safe serving sizes and how to identify high FODMAP ingredients in sauces and packaged products.

Key Points

Rice Noodles are a Safe Base: Varieties like rice stick and vermicelli are low FODMAP, but stick to tested portion sizes.
Check Soba Ingredients: Only soba noodles made with 100% buckwheat flour are considered low FODMAP in generous servings; those with wheat have a much smaller safe portion.
Embrace Konjac/Shirataki Noodles: These very low-calorie, high-fiber noodles are excellent substitutes, especially if certified by FODMAP Friendly.
Use Vegetable Noodles with Caution: Zucchini noodles (zoodles) are safe in small portions (65g); using a kitchen scale is recommended to avoid high FODMAP levels.
Make Your Own Sauces: Avoid pre-made sauces that contain high FODMAP ingredients like onion and garlic. Use garlic-infused oil, ginger, and tamari for flavor.

Navigating a low FODMAP diet can feel restrictive, especially when it comes to staples like noodles. However, with the right knowledge, you can continue to enjoy your favorite noodle dishes without triggering IBS symptoms. The key is understanding which ingredients are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) and paying attention to portion sizes.

Understanding the Noodle Landscape for Low FODMAP

Traditional wheat-based noodles, including most standard ramen, udon, and egg noodles, are high in fructans, a type of FODMAP. The fermentation process in the gut of sensitive individuals can lead to bloating, gas, and abdominal pain. To avoid this, you need to look for noodles made from alternative, low-FODMAP ingredients.

This is not a one-size-fits-all approach, and careful label reading is essential. Many commercially prepared sauces and noodle flavor packets contain high FODMAP ingredients like garlic, onion, and high-fructose corn syrup. Always opt for plain noodles and create your own low FODMAP sauces using ingredients like garlic-infused oil, ginger, soy sauce (up to 2 tbsp) or tamari, and rice vinegar.

Low FODMAP Noodle Options

Rice Noodles

Rice noodles are a cornerstone of many Asian cuisines and an excellent low FODMAP choice, as rice is a naturally low FODMAP grain.

Rice Stick Noodles: Monash University has certified these as low FODMAP with a recommended serving size of up to 1 cup (220g) cooked. They are great for stir-fries and pad thai.
Rice Vermicelli: These thin rice noodles are perfect for soups and spring rolls and have a low FODMAP serving of up to 1 cup (113g) cooked.

Buckwheat Soba Noodles

Soba noodles, made from buckwheat flour, can be low FODMAP, but you must check the ingredient list carefully.

100% Buckwheat: Soba noodles made purely from buckwheat flour are a safe low FODMAP option.
Buckwheat and Wheat Blend: Many commercial soba noodles contain a mix of buckwheat and wheat flour. Monash has tested soba noodles and recommends a low FODMAP serving of only ⅓ cup (90g) cooked. For strict adherence, weighing your portion is recommended.

Shirataki or Konjac Noodles

These translucent, gelatinous noodles are made from the konjac plant. They are nearly calorie-free and consist mostly of water and a soluble fiber called glucomannan, which is tolerated by many with IBS.

FODMAP Friendly Certified: Several brands, like Miracle Noodles, are specifically certified as low FODMAP.
Portion Control is Key: Because of the high fiber content, excessive consumption can cause digestive issues. Start with a moderate portion to assess your personal tolerance.

Kelp Noodles

Made from seaweed, kelp noodles offer a unique crunchy texture and are a safe low FODMAP option.

Tested by Monash: They are low FODMAP with a serving size of 1 cup (113g) cooked.
Preparation: Kelp noodles do not require cooking and can be simply rinsed and added to salads or stir-fries for a refreshing crunch.

Gluten-Free Pasta Alternatives

While not traditional noodles, many gluten-free pasta brands offer low FODMAP alternatives that can satisfy a noodle craving. These are typically made from corn, rice, or quinoa flour.

Read the Ingredients: Always check labels for other high FODMAP ingredients like chickpea or lentil flour.
Standard Portion: A typical low FODMAP serving for these pastas is around 1 cup cooked.

Vegetable 'Zoodles'

For a fresh, vegetable-based noodle, zucchini is a great option, but portion control is critical.

Watch the Serving Size: Zucchini becomes moderate to high FODMAP in larger portions. Monash University recommends a low FODMAP serving of 65g (about ⅓ cup diced) per meal.
Serve with Care: Use a kitchen scale to measure your zucchini before spiralizing to ensure you stay within the low FODMAP limits.

Comparison of Low FODMAP Noodles


Noodle Type	Main Ingredient	Low FODMAP Serving	Flavor/Texture	Key Consideration
Rice Noodles	Rice Flour	1 cup (220g) cooked	Mild, absorbent	Versatile for stir-fries and soups
Buckwheat Soba	Buckwheat Flour	⅓ cup (90g) cooked (with wheat)	Nutty, firm	Must choose 100% buckwheat for larger servings
Shirataki/Konjac	Konjac Root Fiber	85g drained	Neutral, gelatinous, low-calorie	High in fiber; test tolerance in small amounts
Kelp Noodles	Seaweed	1 cup (113g) cooked	Neutral, crunchy	Great for salads; requires rinsing
GF Pasta	Rice/Corn/Quinoa	1 cup cooked	Varies, similar to wheat pasta	Check for hidden high FODMAP flours

Cooking Tips for Low FODMAP Noodle Dishes

Build a Flavor Base: Skip the high-FODMAP flavor packets and instead sauté scallion greens (the green parts only), ginger, and chili flakes in garlic-infused oil.
Add Safe Ingredients: Incorporate low FODMAP vegetables such as bok choy, carrots, bean sprouts, and bell peppers. Add lean protein like chicken, fish, or firm tofu.
Use Low FODMAP Sauces: Tamari or gluten-free soy sauce is safe up to 2 tablespoons per meal. Add rice vinegar, a small amount of maple syrup, and optional fish sauce (1 tbsp) for extra depth.
Finish with Toppings: Garnish with fresh herbs like basil or cilantro, toasted sesame seeds, and chopped peanuts for crunch.

Conclusion

A low FODMAP diet doesn't have to mean sacrificing delicious and comforting noodle dishes. By understanding the composition of various noodle types and selecting low FODMAP alternatives like rice, soba, shirataki, and kelp noodles, you can continue to enjoy a wide range of meals. Always remember to check labels for hidden high FODMAP ingredients in sauces and processed noodles, and stick to the recommended portion sizes to manage your symptoms effectively. Experimenting with different low FODMAP sauces and toppings will allow you to create flavorful and gut-friendly noodle meals that are both satisfying and safe.

For more information and recipes, consult the Monash University Low FODMAP Diet app or visit a reputable resource like Monash Fodmap's website.

Frequently Asked Questions

No, most instant ramen noodles are made from wheat flour and contain high FODMAP ingredients, including high-fructan flavor packets. They should be avoided on a low FODMAP diet.

Yes, many gluten-free pastas made from low FODMAP ingredients like rice, corn, or quinoa are suitable. Always check the label to ensure they do not contain high FODMAP flours like chickpea or lentil flour.

Traditional, naturally fermented soy sauce is low FODMAP up to a serving of 2 tablespoons, as the fermentation process breaks down the fructans. However, those with a celiac diagnosis should opt for certified gluten-free tamari.

For zucchini, the low FODMAP serving size is 65g, or about ⅓ cup diced, as it becomes high FODMAP in larger amounts. Using a kitchen scale is the most accurate way to measure this portion.

Create a sauce using safe ingredients like gluten-free soy sauce or tamari, rice wine vinegar, maple syrup, ginger, and garlic-infused oil. Thicken it with a little cornstarch if needed.

No, you must be careful. For a low FODMAP diet, opt for soba noodles made with 100% buckwheat flour. If the soba contains wheat flour, the low FODMAP serving is limited to ⅓ cup cooked.

Kelp noodles are made from seaweed, are naturally gluten-free, and are considered low FODMAP. They have a firm, crunchy texture and do not require cooking, just rinsing.