The Health Benefits and Uses of High Fiber Ramen Noodles

An Introduction to High Fiber Ramen Noodles

Ramen noodles are a popular convenient meal and snack enjoyed by college students, busy professionals, and noodle lovers alike. While tasty, traditional ramen made from white refined flour often lacks nutritional value and fiber.

Thankfully, new high fiber ramen options made from whole grains are entering the market. These innovative noodles amp up the fiber, protein, vitamins and minerals in each serving.

High fiber ramen makes for a hearty, nutritious, and satisfying alternative to regular instant noodles. Keep reading to learn all about fiber-enriched ramen noodles and how to incorporate them into easy, delicious meals.

What Makes Ramen High in Fiber

Traditional white flour ramen contains minimal fiber since refined grains have the bran and germ removed during processing. This strips out much of the inherent protein, vitamins, and fiber.

New high fiber ramen options are instead made using whole grain flours like whole wheat, brown rice, quinoa, buckwheat, or a blend. This keeps the bran, germ, and fiber intact during the production process.

Some high fiber ramen also mix in vegetables like carrots, spinach, mushrooms, peppers or sweet potatoes directly into the dough. This further boosts the fiber and nutrient counts.

Look for varieties listing whole grains, vegetables, or lentils as the first few ingredients for optimal nutrition. Popular options range from 5-15 grams fiber per serving.

The Benefits of High Fiber Ramen Noodles

Swapping out regular refined flour ramen for new high fiber, whole grain varieties brings a range of health perks. Some benefits of choosing high fiber ramen include:

Improved Digestion and Regularity

The extra fiber in high fiber ramen, especially insoluble fiber, helps move bulk through the gut and improves digestion. This supports regular bowel movements and prevents uncomfortable issues like gas, bloating, and constipation.

The fiber feeds healthy gut bacteria as well, improving microbiome diversity for overall digestive and immune strength. The whole grains also supply key nutrients for intestinal health.

Steady Energy Levels

Unlike refined carbs that lead to surging then crashing blood sugar levels, fiber dampens these fluctuations for steady energy. High fiber ramen digests slower, providing a gradual nourishment to the cells.

The vitamins, minerals, healthy fats, and protein further balance out the energy equation. This keeps you feeling fuller longer after eating high fiber noodles.

Supports a Healthy Weight

Multiple studies show that higher fiber intakes correlate with healthy body weights and reductions in body fat. Fiber supplies bulk without calories and curbs hunger hormones.

This innate appetite regulating nature of fiber makes it easier to control portions. High fiber ramen increases satiation from meals, so you eat less later.

Protection for the Heart

Higher intakes of dietary fiber directly support cardiovascular health. Specifically, the soluble fiber forms a gel-like matrix that binds to cholesterol to keep levels balanced.

The potassium, magnesium, antioxidants, and healthy fats in fiber-rich whole grains also benefit heart health over time. This may lower blood pressure and risk for chronic disease.

Delicious High Fiber Ramen Recipes

While you can simply prepare high fiber ramen noodles as you would any instant variety by adding seasoning and boiling water, using the noodles in recipes unlocks more nutrients, flavors, and possibilities.

Try out these tasty, satisfying ramen recipes loaded with fiber, lean protein, and vegetables:

Curried Vegetable Ramen

Ingredients:

• 2 packs high fiber ramen noodles
• 4 cups vegetable broth
• 1 tablespoon curry powder
• 1 cup mixed vegetables like carrots, broccoli, peppers, onions
• 1 cup cooked chickpeas
• 1 tablespoon low sodium soy sauce
• 1 lime, juiced
• Salt, pepper, chili powder to taste
• Cilantro, green onions for garnish

Directions:

Prepare ramen noodles per pack instructions. Drain and set aside. Heat vegetable broth to a simmer and stir in spices, soy sauce, lime juice, and salt to taste. Add in mixed vegetables and chickpeas and cook 5 minutes until veggies reach desired tenderness. Fold in cooked ramen noodles and garnish bowls with fresh cilantro and green onions.

Chicken Avocado Ramen

Ingredients:

• 2 packs high fiber ramen noodles
• 4 cups chicken broth
• 2 cups cooked, shredded chicken
• 1 avocado, sliced
• 2 green onions, chopped
• 1 lime, juiced
• Red pepper flakes to taste

Directions:

Prepare ramen noodles per package instructions. Drain and set aside. Heat up chicken broth to a gentle simmer. Add in cooked ramen noodles and shredded chicken and cook 2-3 minutes until heated through. Transfer ramen to bowls and top with fresh avocado slices, green onions, fresh lime juice and red pepper flakes.

Spicy Peanut Ramen Stir Fry

Ingredients:

• 1 pack high fiber ramen noodles
• 1 tablespoon avocado, grapeseed or olive oil
• 1 red bell pepper, sliced
• 2 carrots, peeled and shredded
• 1 cup snap peas
• 3 cloves garlic, minced
• 2 tablespoons low sodium soy sauce
• 2 tablespoons peanut butter
• 1 teaspoon Sriracha or chili garlic sauce
• Lime wedges for serving

Directions:

Prepare ramen noodles per package instructions, drain and set aside. Heat oil in a skillet or wok over medium high heat. Add peppers, carrots, snap peas and garlic cooking for 5 minutes. Stir in cooked noodles, soy sauce, peanut butter and Sriracha, thoroughly coating everything. Cook 2-3 minutes just until heated through. Remove from heat and serve with lime wedges.

Tips for Purchasing High Fiber Ramen

As the popularity of high fiber ramen grows, more brands and options line store shelves. Keep these tips in mind when shopping to identify quality high fiber ramen:

Check the Ingredient List

A quality high fiber ramen should list a blend of whole grains, lentils or beans as the first couple of ingredients, rather than just wheat flour.

Beneficial ingredients include whole wheat flour, brown rice flour, buckwheat flour, quinoa flour chickpea flour, green pea flour and more.

Aim for At Least 5+ Grams Fiber Per Serving

To qualify as high fiber, ramen should supply a solid percentage of the recommended 25-30 daily grams women and men need, respectively. Look for at least 5 grams fiber per individual pack.

Some brands offer up to 15 grams fiber to meet over half your needs in just one meal. Seek out these extra rich in fiber varieties.

Low in Added Sugars and Sodium

Even though its made with nutrient-dense whole grains, high fiber ramen can still contain unnecessary added sugar or excess sodium. Opt for low sugar, low sodium options whenever possible.

Brands aiming for health try to keep sugars under 5 grams per pack and sodium around 500 milligrams or less. Avoid any ramen listing seasoning packets, which add junk.

Seek Out Organic When Possible

Since whole grains are more prone to pesticide residue compared to refined grains, organic ramen ensures you reduce exposure to chemicals. USDA certified organic is ideal.

However, even non-organic whole grain ramen still offers more nourishment than traditional white flour noodles.

Are There Any Downsides to High Fiber Ramen?

For most people, increasing fiber through eating more whole grains and produce is quite healthy and safe. However, some potential digestive side effects can occur if increasing fiber too quickly.

Gas and Bloating

Sudden large upticks in fiber may lead to gas, abdominal discomfort, and bloating. This is from the extra fermentation in the gut. Be sure to ramp up high fiber foods gradually over several weeks.

Also properly hydrate with extra fluids, which helps fiber pass through the system smoothly without problems. Reduce other high fiber foods while adjusting to prevent discomfort.

Constipation

While fiber helps constipation long term, abruptly supplementing with isolated fiber like powders, capsules or very high fiber foods can backfire and cause clogged intestines short term.

Get fiber from whole food sources like beans, fruits, vegetables and whole grains instead. This provides a spectrum of soluble and insoluble fiber to keep digestion smooth.

Conclusion

For a convenient meal that doesn't compromise on nutrition, look no further than high fiber ramen noodles. New whole grain varieties offer a hearty dose of fiber, protein, vitamins and minerals lacking in regular refined white flour noodles.

Enjoy high fiber ramen noodles on their own or incorporated into flavorful, satisfying stir fries, brothy bowls and more. Just be sure to check labels and select options made from a blend of whole grains, beans or lentils.

High fiber ramen supports healthy digestion, lasting energy, heart health and weight management. Just be sure to introduce more fiber gradually and stay hydrated to prevent any temporary gastrointestinal upset.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.