FODMAP food guide
Is soba noodles low FODMAP?
FODMAP score
35
Moderate
In small portions — Soba Noodles is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
100% buckwheat soba, about 1/2 cup cooked
Becomes high FODMAP at
soba blended with wheat flour, or large servings
Pure buckwheat soba is low-FODMAP in moderate servings, but most commercial soba is cut with wheat flour.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores soba noodles at a serving of 100% buckwheat soba, about 1/2 cup cooked; at soba blended with wheat flour, or large servings it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
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Green scores are the real swaps; matching numbers are just relatives, not alternatives.