Emily Johnson
Mushrooms are commonly thought of as a high-FODMAP food, but not all mushrooms are off-limits on a low-FODMAP diet. FODMAPs are carbohydrates that can cause symptoms in people with IBS, and some mushrooms contain a type of FODMAP called polyols. The FODMAP content of mushrooms varies depending on the type and serving size, so it's important to check the Monash University FODMAP app or other reputable sources for specific information. While certain mushrooms like button mushrooms, shiitake mushrooms, and portobello mushrooms are high in FODMAPs and should be avoided during the elimination phase of a low-FODMAP diet, others like oyster mushrooms, canned champignon mushrooms, and dried porcini mushrooms are considered low-FODMAP in specific serving sizes.
| Characteristics | Values |
|---|---|
| Are all mushrooms high FODMAP? | No. |
| Mushrooms that are high FODMAP | Fresh button mushrooms, white mushrooms, saffron milkcap mushrooms, portobello mushrooms, shiitake mushrooms, dried porcini mushrooms, black chanterelle mushrooms, chanterelle mushrooms, Bolete mushrooms, Enoki mushrooms, King Oyster mushrooms |
| Mushrooms that are low FODMAP | Fresh oyster mushrooms, canned button mushrooms, canned champignon mushrooms, dried shiitake mushrooms, dried black chanterelle mushrooms |
| Factors that determine FODMAP content | Serving size, mannitol, fructans, sorbitol, polyols |
| FODMAP | Fermentable Oligo-, Di-, Mono-saccharides and Polyols |
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What You'll Learn
Fresh oyster mushrooms are low FODMAP
FODMAP diets are often recommended for people with Irritable Bowel Syndrome (IBS). Mushrooms are a common source of FODMAPs, and they can trigger digestive discomfort in adults and children with IBS. However, not all mushrooms are high in FODMAPs, and some can be enjoyed as part of a low-FODMAP diet.
Fresh oyster mushrooms are an example of a low-FODMAP food. According to Monash University, oyster mushrooms are low in FODMAPs when consumed in 1-cup serving sizes. They have a unique savoury, slightly sweet and subtly nutty flavour that pairs well with many dishes. They can be pan-fried, grilled, or sautéed and added to soups, stews, stir-fries, or sauces.
It is important to note that while fresh oyster mushrooms are low FODMAP, dried oyster mushrooms have not been tested for FODMAP content. FODMAPs are often concentrated in dried foods, so it is recommended to stick to fresh oyster mushrooms during the first phase of a low-FODMAP diet.
In addition to oyster mushrooms, there are several other types of low-FODMAP mushrooms that can be enjoyed. These include canned champignon mushrooms, black fungi mushrooms, and king oyster mushrooms. However, it is crucial to pay attention to serving sizes, as some low-FODMAP mushrooms can become high-FODMAP in larger portions.
For those following a low-FODMAP diet, it is essential to consult reliable sources and seek guidance from specialised dietitians to ensure a well-informed and tailored approach to their dietary needs.
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Canned button mushrooms are low FODMAP
While some mushrooms are high in FODMAPs and need to be avoided during the elimination phase of a low-FODMAP diet, not all mushrooms need to be excluded from your diet.
Canned button mushrooms, also known as champignon mushrooms, are low FODMAP. This is because the FODMAPs leach out of the mushroom and into the brine in the can, reducing the overall FODMAP content of the mushrooms. However, it is important to purchase canned button mushrooms in brine and not in sauce, and to rinse them before use. The recommended serving size is six mushrooms.
On the other hand, fresh button mushrooms are high in FODMAPs and should be avoided during the first phase of a low-FODMAP diet. Once you have completed the elimination phase, you can reintroduce high-FODMAP mushrooms and test your tolerance levels.
Other low-FODMAP mushrooms include oyster mushrooms, slippery jack mushrooms, and dried porcini mushrooms.
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Dried porcini mushrooms are low FODMAP
If you are following a low-FODMAP diet, you may have been advised to avoid mushrooms. However, not all mushrooms need to be excluded from your diet. Mushrooms are a type of fungus, but they are commonly referred to as a vegetable. They are well-loved for their versatility in cooking and are a staple in many dishes and cuisines, including European, Asian, and South American.
Mushrooms are a source of fibre and protein and are also rich in vitamins and minerals, such as B vitamins, phosphorus, selenium, potassium, copper, and vitamin D. However, they are also known to contain FODMAPs, which are carbohydrates that can cause digestive discomfort in people with IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, and they are found in a variety of foods, including some mushrooms.
Some mushrooms are low FODMAP and can be enjoyed as part of a low-FODMAP diet. Dried porcini mushrooms are an example of a low-FODMAP food, but the serving size should be limited to 1 tablespoon. Consuming more than this amount is considered high in the FODMAP mannitol. Dried porcini mushrooms can be cooked whole or ground. If cooking them whole, they should be soaked in hot water for at least 15 minutes before adding them to your meal. To use them in their ground form, blend them in a food mill until you are left with a fine powder. This powder can then be added to soups to enhance the flavour or sprinkled on meats along with other low-FODMAP spices.
It is important to note that while dried porcini mushrooms in small quantities are low FODMAP, other types of mushrooms may be high in FODMAPs and should be avoided or limited during the elimination phase of a low-FODMAP diet. For example, fresh button mushrooms are high in mannitol and moderate in fructans. Once you have completed the elimination phase, you can gradually reintroduce high-FODMAP mushrooms and test your tolerance. Additionally, some mushrooms, such as chanterelle mushrooms, have not been extensively tested for FODMAPs, so it is recommended to proceed with caution and monitor your tolerance levels.
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Dried shiitake mushrooms are high FODMAP
It is a common misconception that all mushrooms are high in FODMAPs. FODMAP testing reveals that not all mushrooms need to be excluded from a low-FODMAP diet. The FODMAP content varies between mushroom varieties, and serving size also plays a significant role.
Oyster mushrooms, for instance, are low FODMAP in 1-cup serving sizes. They have a unique savoury flavour and can be pan-fried, grilled, roasted, or added to soups, stews, risottos, pasta dishes, and vegan/vegetarian recipes. Canned champignon (button) mushrooms, which are popular in Asian cuisine, are also low FODMAP in half-cup servings. This is likely because the mannitol and fructans in the mushrooms leach into the brine, reducing the overall FODMAP content.
However, dried shiitake mushrooms are considered high FODMAP. According to sources, they should be avoided until one is ready to reintroduce mannitol into their diet. Dried shiitake mushrooms are only considered low FODMAP at a serving size of 2 mushrooms. While they can be a tasty addition to meals, those on a low-FODMAP diet should be cautious of their consumption and consider alternatives such as oyster mushrooms or canned champignon mushrooms.
It is important to note that the FODMAP levels in foods are not fixed, and serving size can significantly impact whether a food is acceptable on a low-FODMAP diet. For individuals with IBS, working with a specialised dietitian can provide tailored guidance to navigate which mushrooms suit their sensitive tummies.
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White mushrooms are high FODMAP
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. It applies to any short-chain carbohydrate that the small intestine cannot efficiently absorb. Mushrooms are instinctively labelled as a high-FODMAP food, but not all mushrooms are high FODMAP. Some are low FODMAP, and some have moderate FODMAP levels.
White mushrooms, specifically raw white button mushrooms, fall into the moderate FODMAP category. This means they can be included in small quantities depending on the tolerance level. White mushrooms are also called button mushrooms or champignon mushrooms. They are high in FODMAP for mannitol, so it is recommended to leave them out of your diet until you are ready to test your tolerance. Canned button mushrooms, on the other hand, 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.
Oyster mushrooms are low FODMAP in 1-cup serving sizes. They have a unique savoury, slightly sweet and subtly nutty flavour, making them a tasty addition to many meals. King oyster mushrooms, which are larger, can also be grilled like a steak. Dried porcini mushrooms are low FODMAP at a serving size of 1 tablespoon. Above this serving size, they are high in the FODMAP mannitol.
Some other mushrooms that are high FODMAP include portobello mushrooms, black chanterelle mushrooms, saffron milkcap mushrooms, and enoki mushrooms.
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Frequently asked questions
Mushrooms are a type of fungus commonly known as a vegetable. They are known for their versatility in cooking and carry a distinct characteristic in the form of polyols, a subgroup of FODMAPs. FODMAPs are carbohydrates that can cause symptoms in people with IBS. While some mushrooms are extremely high in FODMAPs, others are not.
Fresh button mushrooms, white mushrooms, portobello mushrooms, saffron milkcap mushrooms, and shiitake mushrooms are high in FODMAPs.
Oyster mushrooms, dried porcini mushrooms, and canned champignon mushrooms are low in FODMAPs.
Serving size plays a big role in dictating whether a mushroom is acceptable on a low-FODMAP diet. You can also use the Monash University FODMAP app to check which foods are high or low in FODMAPs.
Mushrooms offer a variety of health benefits. In particular, they are a great source of vitamin D, which is essential for optimal muscle and bone health. They are also a rich source of selenium, an essential brain food.
