Where Can I Find More Fiber For My Diet?

Shirataki noodles are unique food in that they are filling but low in calories. These noodles are a type of fiber with amazing health benefits, including weight loss. Eating shirataki noodles may have additional health benefits, making it a little known superfood for people who want to try it out as an addition to their diet.

Shirataki Noodles

These long, white noodles are often called miracle noodles or konjac noodles. They’re made from glucomannan, a type of fiber that comes from the root of a konjac plant. Konjac grows in Japan, China, and Southeast Asia. It contains few digestible carbs. “Shirataki” is Japanese for ‘white waterfall,’ which describes the noodles’ translucent appearance. They’re made from glucomannan flour with water and lime water. Boil this mixture, then shape into noodles or rice-like pieces. A variety called tofu shirataki noodles is similar to traditional shirataki noodles, with added tofu that provides additional calories and a small number of digestible carbs.


Glucomannan is a highly viscous fiber, a type of soluble fiber which can absorb water to form ag el. Glucomannan can absorb up to 50 times its weight in water. These noodles move through the digestive system slowly, which helps you feel full and delays nutrient absorption into the bloodstream. Viscous fiber functions as a prebiotic, nourishing bacteria living in the colon. This is also known as the gut flora or microbiota.

Weight Loss

Shirataki noodles may be a weight loss tool due to its viscous fiber that delays stomach emptying. Fermenting fiber into short-chain fatty acids can stimulate the release of a gut hormone that increases feelings of fullness. Taking glucomannan before consuming carbs appears to reduce levels of the hunger hormone ghrelin. People who took this alone or with other types of fiber lose more weight on a low-calorie diet compared to a group who did not use it. Glucomannan supplements may be taken up to an hour prior to a meal which may help aid in weight loss.

Side Effects

The glucomannan in shirataki noodles may cause mild digestive issues, including loose stools, bloating, and flatulence. It should be noted it is safe in all dosages tested in studies. With fiber, it is best to introduce it gradually, rather than all at once. To prevent the risk of glucomannan preventing absorption of certain medications, it helps to take the medication at least one hours before or four hours after eating the noodles.

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