Is Ramen Gluten Free? Here’s What You Need To Know In 2023

Ramen is a staple in Japanese cuisine, and for good reason. It’s a deliciously comforting soup with savory broth, green onions, a soft-boiled egg, seaweed, bok choy, daikon radish, mushrooms, miso paste, and wheat noodles.

Many variations exist, using either pork broth, pork bone broth, chicken broth, or different vegetables.

Ramen also comes as quick-to-make instant soup cups; for a busy person or a college kid on a budget, they can be lifesavers. But they may not always be the healthiest or appropriate for people who are eating gluten-free.

But is ramen soup good for people who are sensitive to gluten? Is ramen gluten-free? Read on to find out if traditional ramen noodles are gluten-free and ways to make this tasty soup yourself.

Are Ramen Noodles Gluten Free?

No, ramen is not gluten-free.

Ramen is traditionally made with wheat flour, and wheat contains gluten. Also, other ingredients added to a ramen recipe may contain gluten.

Does Ramen Have Gluten?

Does ramen have gluten? Yes, ramen does have gluten. The traditional ramen noodles are made of wheat flour. Wheat is a whole grain^[1] with many vitamins and minerals that are good for the balance of health.

However, wheat contains gluten, a protein found in wheat. Some individuals may experience gluten intolerance or have celiac disease, a medical condition that causes intestinal discomfort^[2] like bloating, chronic diarrhea, constipation, gas, lactose intolerance, nausea, vomiting, and abdominal pain.

Celiac Disease And Gluten

Celiac disease^[3] is an immune response in the small intestine. The body responds to it as an attack from gluten to the inside lining of the small intestine. The damage prevents the absorption of nutrients and can lead to malnourishment and significant weight loss.

For children, it can even affect growth and proper development. Puberty might be delayed, and weight loss or mood changes are common. Fortunately, some research shows that once their condition is confirmed and the parents are aware, psychological symptoms like anxiety and depression^[4] can decrease.

Celiac disease is not curable but can be controlled by leading a strictly gluten-free diet, which can help reduce symptoms and help the intestinal walls heal.

Fortunately, there are now options for gluten-free versions of ramen soup, including rice noodles.

Gluten-Containing Ingredients In Ramen

Gluten in ramen noodle soups isn’t exclusively found in the ramen noodles. You can also find gluten in some of the ingredients added to the ramen noodles, such as:

• Soy sauce.
• Flavored sesame oil.
• Miso paste; mugi miso and tsubi miso.
• Instant noodles or instant soup cups.
• Flavored pork or chicken.

Although instant noodles are convenient and can be cooked within just a few minutes, the noodles, their processing, additives, and flavorings can be culprits for gluten.

There’s also the issue of cross-contamination. Some of the ingredients used in ramen soups are manufactured in a facility where gluten is processed.

Many ingredients may need to be clarified if they contain gluten. For example, yeast extract^[5] is often used in food flavorings, but it might be made with barley, a known food item with gluten. If you weren’t aware that barley was used for yeast extract, you wouldn’t know the food item is not gluten-free.

Another example of a food that might contain gluten is starch. Starches come from many sources, such as corn or wheat. While potato starch or cornstarch might be gluten-free, you don’t always know which starch was used as an additive.

If the food item is not labeled as gluten-free, it may be wheat starch. But surprisingly, if labeled, it may still have a very small amount of gluten. The FDA allows for labeling a gluten-free product as long as it has less than 20 ppm; for people who are extra sensitive to gluten, this possibility may cause intestinal problems. For those without celiac disease and just a light sensitivity, it might not affect them.

What Is Ramen?

Traditional ramen noodles are a staple in Japanese cuisine. Japanese meals often include rice, miso soup, fish, pickled vegetables, seafood grilled or served raw, and noodles, typically udon or soba noodles. 

Japan was influenced by its neighboring countries and historical experiences like other cuisines. Noodle dishes were popular in China, and in the 1800s, the idea traveled with immigrants to Japan. They became a staple food during World War II^[6] when food supplies went low. From the 1950s, it offered workers a quick hot meal after a hard day’s work. 

Ramen contains ramen noodles made of wheat flour, a hot broth of either a creamy broth made of pork or pork bones, or a clearer broth made of chicken stock. 

Pork broth or pork bone broth, known as Tonkotsu, is a white, almost see-through broth that makes a creamy broth due to its cooked bone and fat ingredients. 

Chicken broth, known as Torigara, is originally from Tokyo and is typically the base for shoyu ramen but is also a choice for a ramen broth without pork. Additional ingredients can be added, such as vegetables. 

It also comes in various flavors like salt ramen, soy sauce ramen, miso ramen, and curry ramen. 

A soft-boiled egg, soy sauce, green onions, mushroom, and seaweed will also accompany most ramen noodles.

Tips For Making The Best GF Ramen On Your Own

Some changes can be made to lead a GF life and still consume ramen soup. The first is to purchase gluten-free ramen noodles; some brands sell them now. The demand for gluten-free ramen noodles has led these brands to make gluten-free ones with gluten-free flour.

Some gluten-free noodles include:

• Brown rice flour.
• Millet flour.
• Rice flour.
• Corn flour. 
• Buckwheat flour.

You’ll also want to swap out certain ingredients for gluten-free ones. Some bottled ingredients may be gluten-free but have additives and flavors that aren’t.

Also, ramen noodle soup is high in salt, and options for low-sodium chicken broth are available but may have ingredients that are not gluten-free.

Ingredients for a gluten-free version include:

• Gluten-free soy sauce.
• Sesame oil labeled gluten-free.
• Miso paste labeled gluten-free.
• Unflavored and unseasoned pork or chicken.

Other Gluten-Free Ramen Alternatives

For gluten-free ramen soup alternatives, regular ramen noodles can be swapped out instead for wheat-free noodles. These GF noodles aren’t usually used in ramen soup but can still have a similar flavor.

Ramen noodles that are a gluten-free alternative:

• Brown rice noodles. 
• Glass noodles.
• Kelp noodles. 
• Rice noodles. 
• Shirataki noodles. 
• Soba noodles.
• Vegetable noodles. 

The brown rice noodles, kelp noodles, soba noodles, and shirataki noodles may be a bit more challenging to find in the local grocery store, but it’s possible to get them at an Asian specialty store. You’ll also likely find them as a choice in high-end meal delivery services or by ordering them online.

Conclusion

The traditional ramen recipe is not gluten-free. It has noodles made of wheat flour, soy sauce, red curry paste, miso paste, and meats that may contain gluten. That also includes the instant noodles sold in stores; these may contain additives and preservatives that contain gluten.

A gluten-free ramen recipe is now possible if you follow a GF diet plan. Ramen noodles can be swapped out for gluten-free noodles made of other flour like brown rice, millet flour, rice flour, buckwheat flour, and corn flour.

Any other gluten-containing ingredients can also be found in most Asian grocery stores. New gluten-free ramen noodle brands have emerged to fill the need for gluten-free ramen noodle soup recipes.

Although not all ingredients can be locally purchased, some can be found in specialty stores or bought online.

Frequently Asked Questions