Are Shirataki Noodles Good for You?

Katie Wells Avatar

Reading Time: 4 minutes

This post contains affiliate links.

Read my affiliate policy.

Are shirataki nodles health
Wellness Mama » Blog » Natural Home » Are Shirataki Noodles Good for You?

What if I told you there was a gluten-free, zero calorie, zero carbohydrate noodle that was a great alternative to traditional pasta noodles (for those who aren’t fans of veggie noodles)?

Turns out there is and while I was skeptical at first, I’ve come to love these incredible noodles:

What are Shirataki Noodles?

As you may guess from the name, shirataki noodles originated in Japan. They are made from the Konjac root, also called White Yam or Devil’s Tongue. They have a gelatinous texture and are a good source of the dietary fiber Glucomannan.

To make the noodles, the Glucomannan fiber is extracted from the Konjac root and mixed with water and limewater. This creates a gelatinous substance called konnyaku which is made into noodle-like or rice-like substances.

The finished noodles are 97% water and 3% indigestible fiber, making it a zero calorie noodle.

These noodles have gained the nickname “Miracle Noodles,” and are completely paleo and calorie-free.

They have virtually no taste on their own but have a slight fish-like smell when packaged wet. This is due to the water they are packaged in and can be easily rinsed off.

Some versions of these noodles have added soy or other ingredients so it is important to read labels if using these noodles. They can be found both wet (like these) and dry (like these) and can be used in many dishes in place of wheat-based noodles.

Are Shirataki Noodles Healthy?

It would seem like a product like this is too good to be true, but Shirataki noodles live up to their hype.

These noodles are a high-fiber food yet have no calories and no carbohydrates. The Glucomannan fiber in the noodles is a type of viscous fiber (soluble fiber). This is similar to what is found in chia seeds why they can absorb up to 50 times their weight in water.

Prebiotics in Glucomannan Fiber

The viscous fiber in Shirataki noodles is known as a prebiotic, meaning that it is indigestible to humans. It provides no calories or nutrients to human cells, but nourishes good bacteria in the digestive system.

This fiber also moves through the digestive system slowly and offers digestive and gut health benefits.

Certain beneficial gut bacteria function by fermenting this insoluble fiber in Shirataki Noodles and other fruits and vegetables. Gut bacteria feeds on the byproducts of this fermentation. This is one of the many reasons why vegetables and fruits are so beneficial and Glucomannan fiber is another source of this viscous fiber.

As Authority Nutrition explains:

In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota.

In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits (1, 2, 3).

A recent human study found that fermenting glucomannan fiber to short-chain fatty acids produces one calorie per gram (4).

Since a typical serving of shirataki noodles contains about 1–3 grams of glucomannan, it’s essentially a calorie-free, carb-free food.

Glucomannan for Weight Loss

Shirataki products and other Glucomannan containing foods are sometimes recommended for weight loss. These foods are no-calorie and high-fiber and are recommended on various types of diets.

Though the fiber itself is indigestible to humans, it feeds gut bacteria and moves through the gut slowly, leading to a longer feeling of fullness and satiety. Studies have shown that daily consumption of Glucomannan fiber can help with weight loss.

This are several potential reasons for this:

  • It may reduce Ghrelin (hunger hormone) levels, especially when consumed regularly
  • Glucomannan may help stabilize blood sugar levels (source)
  • It may help improve cholesterol levels and ratios and may reduce LDL and Trygliceride levels (source)
  • It may help improve digestion and feed beneficial gut bacteria
  • It can stimulate the production of a gut hormone called peptide YY (PYY), which helps a person feel full for longer

Glucomannan as a Resistant Starch

Resistant starch is another name for a starch that doesn’t feed the human body directly but that increases fermentation in the gut and creates beneficial byproducts like butyrate (an important compounds linked to cell health).

Think of resistant starch as food for your gut bacteria because as the name suggests, it resists digestion in our guts but provides several benefits in the process.

Resistant starch may have many benefits for gut health and we aren’t consuming as much of it in modern times as we have historically.

While research has revealed the importance of probiotics and this is a booming industry of supplements, yogurts and beverages, prebiotics are also very important but not as trendy.

Glucomannan is a great source of resistant starch and an incredibly easy way to incorporate this into the diet.

The Downside of Shirataki Noodles

The one potential downside of Shirataki noodles containing Glucomannan (and other forms of resistant starch) is short term digestive discomfort.

Though Glucomannan is generally considered safe, there are some potential short term digestive side effects like bloating and discomfort. (source)

To avoid these issues, it is generally recommended to start taking Glucomannan and other forms of resistant starch slowly and work up gradually.

Additionally, because of the ability of Glucomannan to absorb a large amount of water, care should be taken not to consume it dry or without adequate water. Intestinal blockages have been reported from consuming large amounts of the dried form of this root.

It is best not to take Shirataki noodles or other Glucomannan containing foods within a couple of hours of taking medication or supplements as it may reduce absorption.

Where to Get Shirataki Noodles

These noodles and other products made from Konjac root are now available in many grocery stores and online.

I’ve tried the following types:

How to Use Shirataki Noodles

These noodles can be used in place of traditional pasta noodles in almost any dish, including Italian and Asian recipes. They are virtually tasteless and absorb flavors well, making them a perfect addition to stir frys, soups and pasta dishes.

Most brands come wet, or pre-hydrated in water within the package. They can technically be consumed this way, but it is recommended to drain them well and rinse under fresh water for a few minutes. This removes the slightly fishy scent that is a result of the storage in water in the package.

How to Cook For Best Texture

For best texture, I’ve found the following method helpful:

  1. Drain the noodles
  2. Rinse under cool water for 1-2 minutes
  3. Drop into boiling water for another 1-2 minutes to further soften and improve texture
  4. Drain and pat dry and place in a dry skillet over medium heat for at least 5 minutes to dry slightly
  5. Add to dishes or add flavors as desired at this point

The Bottom Line

These noodles can be a great gluten-free alternative to regular noodles. They require some specific preparation but take on flavors well. Shirataki Noodles can be good for weight loss and are considered a vegan, paleo and nutritious alternative to other noodles.

Have you ever used Shirataki Noodles? How do you like to prepare them?

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

69 responses to “Are Shirataki Noodles Good for You?”

  1. Juli Avatar

    The Nasoya brand from Walmart contains calcium hydroxide. Is that ok?

  2. Cynthia Avatar

    The dried shirataki noodles you point to on Amazon are NOT low carb. Their first ingredient is tapioca!

  3. Amy Avatar

    My 22-year-old daughter, who has Asperger’s and is sensitive to textures, loves konjac root pasta and eats it regularly. We have found the Skinny Pasta brand to have none of the “fishy” smell or taste, and it costs the same as the other konjac root noodles we were buying. My daughter doesn’t have gastrointestinal issues from eating the noodles, but she has also been on a strict gut healing regimen from a Naturopath for the past 15 months, so perhaps having a healthy digestive system makes a big difference with these noodles. The directions on the package call for rinsing the noodles first, then pan-frying them to dry them out. I usually add a generous amount of (homemade dairy-free) pesto to the noodles, and then whatever else I have on hand to make a complete meal. (chicken breast, bacon, ham, shrimp, handfuls of greens, etc.)

  4. Willie Avatar

    Makes a really good chap chae noodle. Did give me some cramping the first time so I’m trying it again.

  5. Kiki Avatar

    Same with my hubby and I…. we were gagging and laughing our way through the meal, we live keto and had prepared them with fresh homemade Alfredo sauce which is absolutely killer but could not mask the slimy nasty texture of these bad boys. Then, after we finished less than half we spent the next 24 hours literally fighting each other for the restroom. To each their own! My husband tells it like it is: they go out exactly as they went in, shape and texture and all. You truly do not digest them at all. I am glad they work for so many so well, but not for us! Bleh.

  6. chrissie Avatar
    chrissie

    I believe you have a typo calling glucomannan a soluble fiber, then shortly thereafter saying it is insoluble.

  7. Diane Avatar

    These noodles are great!!! I prepare them exactly as stated above and they absorb any sauces that I use. I have never had any digestive issues with them and they are filling! Win/Win!

  8. Kate Avatar

    HELP! I tried making some of these noodles for a special macaroni and cheese meal (we usually don’t do a lot of pasta, so this was meant to be a treat). I made the mistake of following directions on the bag and not these directions to also boil and pan fry after rinsing. So, what I have is a dutch oven full of expensive organic, raw sharp cheddar cheese, butter, cream cheese and milk and shirataki noodles that has inedible texture! Our children are NOT picky eaters and when I asked my 6 yr old to test the pasta for me to see if it was ready (after I had already tried and it and almost gagged, which he did not witness), he could barley chew and swallow it and very politely said “it’s not ready!” WHAT CAN I DO TO SAVE MY MAC N CHEESE? If I baked it for several hours in the oven would that help? I absolutely cannot waist this food, but I just don’t know what to do. Does anyone have any suggestions????

  9. Elena E Avatar

    How long can one store an open pkg of wet unrinsed Shirataki noodles in the fridge?

  10. Granny Avatar

    The JFC brand ingredient list is purified water, konjac flour and hydrated lime (whatever that is). They smell slightly fishy, and rinsing for a couple of minutes takes care of that. I usually add them to a really spicy soup. I find it helpful to snip them before adding, because they are really long. I would not let young children eat these (choke hazard as they do not dissolve like regular noodles) and, of course, if you have an anaphylactic shock type of reaction you are allergic to konjac and you absolutely should not eat them!

  11. Sarah Avatar

    I use these with Nomnom Paleo’s garbage stir fry! Yum, its better than the thai restaurant!

  12. Jarry Maria Avatar
    Jarry Maria

    For people who need to manage weight and restrict caloric intake, shirataki noodles from miracle noodles can easily be incorporated into the diet on a daily basis.

  13. Sandra Avatar

    Try small amounts first. I have an allergic reaction like my hubby has to shellfish. Glucomannan makes my throat swell.

  14. Nicole Exton Avatar
    Nicole Exton

    Was wondering if anyone has any info on Nongshin-Miga glass noodles.
    There made from sweet potato starch they are very low calories from what I can tell. Have just discovered them and love them ..

    1. Jackie Avatar

      Yep, these are the noodles (called dang-myun) that Koreans use for a very popular dish called jap chae.

      Nongshin Miga is probably just the brand name, and when I looked them up, the package said dang-myun on it in Korean.

      I’m Korean and grew up with this dish. I don’t eat noodles very much any more just because they are a processed food, but I guess if you’re going to eat noodles, this would be a healthier choice. And jap chae is pretty healthy, with all the veggies. My Mexican sister in law loves this dish, so my mom makes it for her all the time.

  15. Gina Avatar

    I’m really excited to learn about these. My special needs child loves “noodles”. She has overall good health, so I expect she’ll digest these just fine, and the extra fiber will be a great benefit as we’ve had to supplement her diet with fiber since her baby years. I appreciate the comments of other readers as I will take into consideration the cautions, but I anticipate this will become a staple in our families diet.

  16. Karen Avatar

    I’ve eaten these noodles for years. They are what is know as a great filler. I’ve found the best way to cook them is to pan fry using a nonstick skillet without oil. This removes the high amount of moisture and gives them a better texture to add to more dishes.

    Cheers,
    Karen

  17. Stephanie Avatar
    Stephanie

    when i look at the ingredients of shiritake noodles it contains soy which i try to stay away from…what do you think about this? not sure which brand it is…

Leave a Reply

Your email address will not be published. Required fields are marked *