Low FODMAP Noodles & Company: Pasta Night Options for IBS

Low FODMAP Noodles & Company: Pasta Night Options for IBS

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Noodles & Company is actually one of the more customizable fast-casual chains for FODMAP-sensitive diners. They offer zucchini noodles (zoodles), cauliflower-based noodles, and gluten-free penne as alternatives to wheat pasta — plus you can heavily customize sauces and toppings.

Key Takeaways

• Swap to zucchini noodles (zoodles) for a zero-FODMAP noodle base (small portion — zucchini is low FODMAP up to about 65g per Monash)
• Gluten-free penne eliminates the wheat variable
• All sauces likely contain garlic — request olive oil and Parmesan instead
• Grilled chicken or shrimp are safe plain proteins to add
• Digestive enzymes for hidden garlic in sauces

Safe Ordering Strategy

• ✅ Zoodles + grilled chicken + olive oil + Parmesan — No wheat, no garlic sauce, just vegetables and protein.
• ✅ Gluten-free penne + marinara (light) — Some garlic risk in marinara but reduced with light sauce.
• ✅ Add: tomatoes, spinach, green peppers, mushrooms (if tolerated)
• ❌ Avoid: all cream-based sauces, pesto (garlic), teriyaki, and pad Thai sauce

Your Best Order

"Zoodles with grilled chicken, olive oil, Parmesan, roasted tomatoes, and spinach."

Take FODMAP digestive enzymes. For more dining guides, see our P.F. Chang's guide.

Menu items vary. This is educational content only. Consult your GI provider.