Today’s article is all about mushrooms FODMAPs. Specifically, are mushrooms FODMAP friendly? Yes and no. Not all mushrooms are low FODMAP and even if they are, there’s a low FODMAP serving size.
I won’t bore you with a long list of mushrooms right here. Instead, here’s a quick overview of everything we’re covering in this article:
- Are Mushrooms FODMAP Friendly?
- A List Of Low FODMAP Mushrooms
- Why Are Canned Mushrooms Low FODMAP?
- High FODMAP Mushrooms
- FAQ About Mushrooms
- Replacement For Mushrooms
Like most foods on the low FODMAP diet, mushrooms can be tricky. So, stick around if you’re here to find out the answer to, “are mushrooms low FODMAP?”
Are Mushrooms FODMAP Friendly?
Mushrooms are filled with health benefits and nutrients but are mushrooms FODMAP friendly? All mushrooms contain mannitol and some contain fructans or sorbitol. So, while there are low FODMAP mushrooms, serving sizes are important when it comes to fungi.
Remember, it’s the low FODMAP diet not the no FODMAP diet. The low FODMAP diet is a recommendation based on research done by Monash University but with that being said, we all have different tolerances.
You may or may not experience IBS triggers with foods on or off the low FODMAP food list. It’s important to listen to your body and find out what and how much of it triggers IBS symptoms.
Speaking of the low FODMAP foods, the next section covers the list of mushrooms that are low FODMAP and their serving sizes.
A List Of Low FODMAP Mushrooms
I’ve got good news for you, there are some mushrooms that are FODMAP friendly! It turns out you don’t have to completely give up mushrooms on a low FODMAP diet. In fact, here’s a list of low FODMAP mushrooms and their serving size.
All information in this section is based on Monash University’s low FODMAP app. Note: Mushrooms listed below have a green light in the app.
Oyster Mushrooms (1 cup serve)
Are oyster mushrooms low FODMAP? They’re actually the best option on the list. Oyster mushrooms FODMAPs make it so that these are the only fresh mushrooms on the list that tested low in FODMAPs.
Even 2 cups of oyster mushrooms is still low FODMAP. I love using them as meat replacements for my vegan friends but they’re especially good coated in batter and deep fried.
The next mushroom on the list is black fungi. It’s not very common in western culture and may even scare some people away but it’s a very common ingredient in Southeast Asia.
Black Fungi (1 cup)
Black fungi mushrooms are low FODMAP at 1 cup. They’re also known as wood ear mushrooms and have a nutty taste with a crunchy yet jello like texture. Black fungi mushrooms are commonly used in stir-fries, soups and dumpling fillings.
Shimeji Mushrooms (1 cup)
Shimeji mushrooms are low FODMAP at 1 cup. They’re native to East Asia but can be found in Southeast Asian dishes too. Shimeji mushrooms are perfect for slow roasting in butter, in soups or added to stir-fries.
Mushrooms FODMAPs are different based on the type of mushroom and the form they come in. Mushrooms are available fresh, canned or dried. Below, we’ll have a look at some dried mushrooms and their serving sizes.
Canned Champignon/Button Mushrooms (½ cup)
Fresh button mushrooms are high FODMAP but canned champignon or button mushrooms are low FODMAP at ½ cup. Choosing canned options of high FODMAP foods may actually let you increase or add foods to your diet.
Have you ever wondered why canned mushrooms FODMAP levels are lower? Wonder no more. We’re going to get to the bottom of this mystery in the next section.
Why Are Canned Mushrooms Low FODMAP?
Great news for people on the IBS low FODMAP, canning foods lessens the amount of FODMAPs in some foods. Making it possible to have small serving sizes of foods that are otherwise high FODMAP.
FODMAPs are water soluble. Which means the FODMAPs in mushrooms (mannitol, sorbitol and fructans) leave the mushrooms and leach into the canning liquid.
This lowers their FODMAP content and other canned goods. Just make sure to always rinse canned ingredients with water to get rid of any lingering FODMAPs.
Now you may be asking, “Are all canned mushrooms low FODMAP?” The answer isn’t very clear.
While Monash tested a huge selection of fresh and dried mushrooms, when it comes to canned mushrooms, this was the answer, “canned mushrooms are safe in servings of 1/2 a cup or 110 grams per serving.”
The app does not specify which type of canned mushrooms were tested. Approach with caution or stick to canned button mushrooms.
Now that we’ve gone over the list of low FODMAP mushrooms, let’s have a look at mushrooms that tested high in FODMAPs.
High FODMAP Mushrooms
Unfortunately, a lot of common mushroom varieties are high FODMAP. Monash recommends avoiding these mushrooms during the elimination phase of the low FODMAP diet.
All of the mushrooms listed in this list have a red light warning on the Monash FODMAP App. Feel free to slowly reintroduce these mushrooms in the reintroduction phase of the diet:
Portobello mushrooms tested high in FODMAPs at ½ servings.
Fresh Shiitake Mushrooms
1 serving of fresh makes shiitake FODMAP levels are high in mannitol. Half a serving is moderate and a low FODMAP serving is 10 grams.
Dried Shiitake Mushrooms (2 Mushrooms)
Fresh shiitake mushrooms are only low FODMAP in tiny servings and dried shiitake mushrooms are the same too. A small serving size of 2 dried shiitake mushrooms is low FODMAP.
Dried mushrooms need to be steeped in hot or warm water before they’re used. They add more savory and umami flavor to dishes than fresh mushrooms do.
Dried Porcini Mushrooms (¼ cup)
Dried porcini mushrooms are a bit tricky. A full serving of dried porcini is high FODMAP. Half servings contain moderate FODMAPs and a quarter cup is low FODMAP.
The silver lining with dried mushrooms is that you really don’t need a lot of them to add flavor to your dish. A little goes a long way.
Fresh Button Mushrooms
Also known as champignon mushrooms, button mushrooms are high in polyols even at half serves.
Enoki mushrooms have high FODMAP levels in both single and half serving sizes.
Swiss Brown Mushrooms
Swiss brown mushrooms are in the same family as the white button mushrooms which are high FODMAP unless canned.
As mentioned above, these mushrooms might be high FODMAP in small servings but I personally have no issues eating any sort of fungi. The same thing can’t be said for some of my family members with IBS.
At the end of the day, your body reacts differently to others. The low FODMAP diet serves as a guideline to help us understand what our bodies can’t or can process. It’s still evolving and changing. In fact, Monash University regularly retests ingredients and updates their apps with new results.
FAQ About Mushrooms
To end this article, I’ve gathered the web’s most asked mushroom questions. Maybe you’ll find some of your questions answered in this section:
Which Mushrooms Are FODMAP Friendly?
Oyster, black fungi, shimeji and canned button/champignon mushrooms are a few low FODMAP varieties that have been tested.
Are Mushrooms OK For IBS sufferers?
Most mushrooms are high in FODMAPs like mannitol and sorbitol but there are a few that are low FODMAP.
Are Mushrooms Good For My Gut?
Mushrooms are basically fungus but they are rich in carbohydrates like hemicellulose, β and α-glucans, chitin, mannans, galactans and xylans. Although they act as prebiotics that stimulate gut microbiota, the high amount of mannitol and sorbitol may trigger IBS symptoms for some.
What About Shrooms?
Shrooms or Psilocybin Mushrooms have not been tested. Since many mushrooms contain mannitol, it’s safe to assume shrooms are not any different. Gastrointestinal upset is also a common side effect of taking psilocybin.
It’s hard to say if they trigger IBS symptoms. It’s probably safer to stay away from these during the elimination phase. After that, it’s none of my business. So feel free to find out if these trigger your IBS symptoms (without going to jail of course).
Are Mushroom Supplements Low FODMAP?
Mushroom supplements have not been tested. Mushroom supplements can be made from dried mushrooms or mushroom extract.
Supplements made from dried mushrooms that are turned into powder may mean that their mannitol levels have lowered due to the drying process (like in shiitake mushrooms). Whereas, some mushroom supplements are made from concentrated mushroom extract.
That’s hardly a whole mushroom and adding a small scoop of mushroom powder or supplement to your smoothie or meal isn’t the same as eating a serving of raw mushrooms.
Serving size plays a huge part in the low FODMAP diet. It’s hard to say if mushroom supplements are low FODMAP because they haven’t been tested and if so which types were used?
It may be safer to avoid them anyway since they have a small serving size. Have you tried reintroducing mushrooms to your diet only for them to trigger IBS symptoms? It may be time to look for mushroom substitutes.
Replacement For Mushrooms
You can follow the recommended serving size or eat portions you know your body tolerates. But you can also substitute mushrooms for other vegetables in the elimination phase or otherwise.
The best substitute for mushrooms (personally) are eggplants. Steamed or roasted, eggplants are a fantastic low FODMAP substitute for mushrooms. They are low FODMAP at 75 grams.
Eggplants are great at absorbing flavor and are similar in texture. So, they make the perfect replacement for mushrooms if you have to cut them out of your diet entirely.
But that’s all from me on the topic of “are mushrooms FODMAP friendly?” What do you think about fungi? Do you have any issues with this particular food group?
Here are some helpful articles about other foods on the low FODMAP diet: