John Miller
Mushrooms are often instinctively labelled as a high-FODMAP food, but this is not necessarily true. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, and not all mushrooms contain high levels of these short-chain carbohydrates. For instance, while button mushrooms are high in FODMAPs, oyster mushrooms are low FODMAP, even in multiple servings. For those with IBS, it is important to understand the FODMAP content of mushrooms to create a suitable diet.
| Characteristics | Values |
|---|---|
| FODMAP status | Varies depending on the type of mushroom |
| Types considered low FODMAP | Oyster, canned champignon, black fungi, dried porcini, dried black chanterelle, dried shiitake, king oyster, red pine |
| Types considered high FODMAP | Fresh shiitake, dried porcini, fresh button, portobello, enoki, shimeji, chanterelle, bolete |
| Types with moderate FODMAP levels | Button, shiitake, portobello, red pine |
| Types with unknown FODMAP levels | Chanterelle, bolete |
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What You'll Learn
Oyster mushrooms are low FODMAP
Mushrooms are often labelled as a high-FODMAP food, and they do frequently contain mannitol, a type of polyol, which is one of the FODMAP categories. However, not all mushrooms are high in FODMAPs. According to Monash University, oyster mushrooms are low FODMAP in 1 cup (80g) serves. They are the only mushroom variety that has tested as a low FODMAP food for a full serving, and even a double serving tested as low FODMAP.
Oyster mushrooms have a slightly sweet and subtle nutty flavor that goes well in soups, stews, sauces, and stir-fries. It is recommended to add them in the last few minutes of cooking.
If you are following a low-FODMAP diet, it is important to note that not all mushrooms are off the table. Canned champignon (button) mushrooms, for example, are low FODMAP in 1/2 cup serves. This is because the mannitol and fructans in the mushrooms leach into the brine, lowering the overall FODMAP content. Black fungi mushrooms have also been tested and are low FODMAP in 1 cup serves.
It is worth noting that the FODMAP content of foods can vary, and individual tolerance levels may differ. While some people may need to avoid all traces of FODMAPs, others can consume low or moderate levels without experiencing any issues. If you are unsure about your tolerance, it is recommended to consult a specialised dietitian for tailored guidance.
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Canned mushrooms are low FODMAP
When following a low FODMAP diet, it's essential to pay attention to serving sizes, as the FODMAP content of mushrooms can vary depending on the amount consumed. For example, oyster mushrooms are low FODMAP in a normal serving size of around 80g, but button mushrooms are only low FODMAP up to 10g or 1.5 mushrooms. Additionally, some varieties of mushrooms, such as chanterelle and bolete, have not been tested for FODMAPs, so it's recommended to avoid them during the first phase of a low FODMAP diet.
The low FODMAP diet was developed by researchers at Monash University specifically to reduce symptoms of Irritable Bowel Syndrome (IBS). It has been shown to be effective in up to 86% of people with IBS. The diet involves avoiding high FODMAP foods, which are short-chain carbohydrates that can be poorly absorbed in the small intestine and are prone to fermentation by gut bacteria. This fermentation process can contribute to IBS symptoms.
It's important to note that not everyone with IBS reacts to all types of FODMAP foods, and individual tolerance levels can vary. Therefore, it's recommended to test your tolerance to different foods and find a diet that works for you. While canned mushrooms can be a low FODMAP option, it's always a good idea to check trusted sources, such as the Monash University FODMAP Diet App, for specific information about the FODMAP content of different foods.
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Button mushrooms are high FODMAP
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are short-chain carbohydrates that the small intestine cannot efficiently absorb. Mushrooms are high in mannitol, a sugar alcohol that falls under the FODMAP category.
Button mushrooms are considered high FODMAP. They are high in mannitol and moderate in fructans. A serving of 7 grams is low FODMAP, but at 10 grams, the serving contains a moderate amount of mannitol. Button mushrooms are low FODMAP in servings of up to 10g (or 1.5 mushrooms), but when eaten in larger quantities, they can be high FODMAP.
Canned white button mushrooms in brine are an exception. They are low FODMAP in servings of up to 75 grams or 1 cup. The canning process reduces the FODMAP content, but it is important to rinse and drain the mushrooms before use.
Raw white button mushrooms are considered moderate FODMAP due to their specific composition. They can be consumed without issue by some individuals, but for those who experience discomfort, switching to a different mushroom variety may be advisable.
It is important to note that not all mushrooms are high FODMAP. For example, oyster mushrooms are considered low FODMAP, even in multiple servings. Additionally, dried shiitake mushrooms are low FODMAP in servings of up to 7 grams, and dried porcini mushrooms are low FODMAP in servings of up to 10 grams.
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Dried mushrooms and FODMAPs
Mushrooms are often instinctively labelled as a high-FODMAP food, but this is not necessarily true. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, and not all mushrooms are high in these short-chain carbohydrates.
The drying process can increase the nutritional value of mushrooms, but it can also increase the FODMAP content. For instance, a full serving of dried shiitake mushrooms is off-limits for low-FODMAP recipes, but a half-serving is considered low FODMAP.
Dried black chanterelle mushrooms are low FODMAP at a serving size of 1/8 cup. Above this serving size, they are high in the FODMAP sorbitol. Dried shiitake mushrooms are also low FODMAP at a serving size of 2 mushrooms. Above this serving size, they are high in the FODMAP mannitol.
Dried porcini mushrooms are low FODMAP at a serving size of 1 tablespoon. A larger serving size is high in the FODMAP mannitol.
It is important to note that serving size plays a significant role in determining whether a food is acceptable on a low-FODMAP diet. Some people with sensitive intestines may need to avoid all FODMAPs, but most people can consume low or moderate levels without experiencing any issues. It is a trial-and-error process to find out what works for an individual.
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Mushrooms and IBS
Mushrooms are often instinctively labelled as a high-FODMAP food, and they are indeed high in mannitol, a sugar alcohol that is one of the FODMAP categories. However, not all mushrooms are high-FODMAP, and some are even low-FODMAP. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are short-chain carbohydrates that can lead to IBS symptoms such as bloating, gas, and abdominal discomfort when poorly absorbed in the gut.
The FODMAP content in mushrooms varies significantly depending on the variety, making some mushrooms more suitable for an IBS-friendly diet than others. For instance, certain types of mushrooms like oyster or canned champignon are considered low in FODMAPs and are generally well-tolerated by individuals with IBS. On the other hand, varieties such as fresh shiitake, portobello, and dried mushrooms are higher in FODMAPs and might be more likely to trigger symptoms.
Button mushrooms are moderate in fructan, another low FODMAP category, when you eat more than two mushrooms. Button mushrooms are low FODMAP until 10g (or 1.5 mushrooms). Shiitake and portobello mushrooms are low FODMAP until 15g. Oyster mushrooms are low FODMAP at a normal serving of around 80g. Dried shiitake mushrooms are low FODMAP at a serving size of 2 mushrooms. Above this serving size, they are high in the FODMAP mannitol.
Whether or not mushrooms will trigger an IBS flare-up is very individual. Not everyone with IBS reacts to all types of FODMAP foods. If you haven’t eaten mushrooms for a while, it is recommended to start with just 1-2 mushrooms once a day with a meal and build up from there.
Mushrooms are also very nutritious, with most containing B vitamins, selenium, copper, and antioxidants. They contain a type of fibre called beta-glucan, which is good for heart health as it has been shown to lower cholesterol. Eating mushrooms is also potentially linked to mood benefits, with an observational study of 24k people showing that those who ate 4g of mushrooms daily had a lower chance of depression over 9 years than those who didn’t eat mushrooms.
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Frequently asked questions
No, not all mushrooms are FODMAP. While some mushrooms are extremely high in FODMAPs, others are not.
Oyster mushrooms are low FODMAP, as are canned champignon mushrooms, dried black chanterelle mushrooms, and dried porcini mushrooms in small servings.
Button mushrooms, shiitake mushrooms, portobello mushrooms, and red pine mushrooms are high in FODMAPs.
