Michael Davis
If you're following a low-FODMAP diet, you may have been told to avoid mushrooms. However, it's not that simple. While many mushrooms are high in FODMAPs, not all mushrooms need to be avoided. FODMAPs are carbohydrates that can cause symptoms in people with IBS, but the term applies to any short-chain carbohydrate that your small intestine can't efficiently absorb. The amount of FODMAPs in a mushroom varies depending on the type, how it's prepared, and how much you plan to eat. For example, fresh button mushrooms are high in FODMAPs, but canned button mushrooms are low FODMAP. Oyster mushrooms are also low FODMAP, and shiitake mushrooms are low FODMAP in a serving of 7 grams, but moderate in FODMAPs at 17 grams.
| Characteristics | Values |
|---|---|
| Fresh Shiitake Mushrooms | High FODMAP due to large amounts of mannitol |
| Dried Shiitake Mushrooms | Low FODMAP in a serving size of 7g (2 dried mushrooms) |
| Oyster Mushrooms | Low FODMAP in any amount |
| Champignon Mushrooms | Low FODMAP in a serving size of 6 mushrooms |
| Canned Champignon Mushrooms | Low FODMAP in a serving size of 1/2 cup |
| King Oyster Mushrooms | Low FODMAP |
| Black Fungi Mushrooms | Low FODMAP in a serving size of 1 cup |
| Shimeji Mushrooms | Low FODMAP in a serving size of 2 mushrooms |
| Portobello Mushrooms | Low FODMAP in a serving size of 10g |
| Red Pine Mushrooms | Low FODMAP in a serving size of 17g |
| Dried Porcini Mushrooms | Low FODMAP in a serving size of 10g |
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What You'll Learn
Fresh shiitake mushrooms are high in FODMAPs
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are short-chain carbohydrates that the small intestine cannot absorb efficiently. Mushrooms are commonly labelled as high-FODMAP foods, but this is not true of all mushrooms. Some mushrooms are extremely high in FODMAPs, while others are not.
The serving size plays a significant role in determining whether a food is acceptable on a low-FODMAP diet. For example, a serving of 7 grams of fresh shiitake mushrooms is low-FODMAP, but at 17 grams, the serving contains a moderate amount of mannitol.
If you are following a low-FODMAP diet, you can still enjoy mushrooms, but you need to be mindful of the type of mushroom and the serving size. For example, oyster mushrooms are low-FODMAP in 1-cup serving sizes, while canned champignon (button) mushrooms are low-FODMAP in 1/2-cup servings.
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Dried shiitake mushrooms are low FODMAP in a 7g serving
If you're following a low-FODMAP diet, you may have been advised to avoid mushrooms. However, not all mushrooms need to be off the menu.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. In other words, it's a group of carbohydrates that can cause symptoms in people with IBS. Mushrooms are often labelled as high-FODMAP foods, but this isn't always the case. Serving size, preparation methods, and the type of mushroom can all affect whether a mushroom is low or high FODMAP.
Dried shiitake mushrooms are a good example of this complexity. While they are high in polyol-mannitol, a full serving is considered high-FODMAP, and a half-serving is low-FODMAP. Specifically, dried shiitake mushrooms are low FODMAP in a 7-gram serving, which is roughly two dried mushrooms.
If you're a mushroom lover, oyster mushrooms are another great option. They are low FODMAP in any amount and have a mild, delicate flavour. They're a fantastic meat substitute in plant-based recipes, although they are low in protein. You can stir-fry, grill, roast, sauté, or add them to soups and stews.
Remember, the low FODMAP diet isn't forever. It's important to work with a specialist dietitian to ensure you're getting the nutrients you need and to help you safely reintroduce foods.
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Oyster mushrooms are low FODMAP
Oyster mushrooms are the only mushroom variety that has been tested and rated as safe for a full-sized meal. They are incredibly versatile and can be added to soups, stews, sauces, and stir-fries. It is recommended to add them towards the end of cooking or sauté them before adding them to a stir-fry.
King oyster mushrooms, which are larger, can be grilled like a steak. Season them with your favourite low-FODMAP seasonings and grill until golden brown.
While fresh oyster mushrooms are known to be low FODMAP, the FODMAP content of dried oyster mushrooms is not yet known. Therefore, it is recommended to stick to fresh oyster mushrooms during the initial phase of a low-FODMAP diet.
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Champignon mushrooms are low FODMAP
Champignon mushrooms, also known as button mushrooms, are low FODMAP when canned in brine. Canned champignons are popular in Asian cuisine and can be enjoyed in 6 mushroom serves while on a low FODMAP diet. It is important to buy them in brine rather than sauce and to rinse them well before use. 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 themselves.
Fresh button mushrooms, on the other hand, are high in FODMAPs, specifically mannitol and fructans, and should be avoided during the first phase of a low FODMAP diet. However, once you have completed the elimination phase, you can reintroduce high-FODMAP mushrooms and test your tolerance.
It is worth noting that not all mushrooms are high in FODMAPs. For example, oyster mushrooms are low FODMAP in 1-cup serving sizes, while black fungi mushrooms are low FODMAP in 1-cup serves as well. Shimeji mushrooms are another example of low FODMAP mushrooms, with 1 tablespoon serving being low FODMAP.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are short-chain carbohydrates that the small intestine cannot efficiently absorb. Serving size plays a significant role in determining whether a food is acceptable on a low FODMAP diet, as certain low-FODMAP mushrooms can become high FODMAP in larger servings.
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Slippery Jack mushrooms are low FODMAP at 40g
It is a common misconception that all mushrooms are high FODMAP. However, FODMAP testing has shown that not all mushrooms need to be avoided on a low-FODMAP diet.
Slippery Jack mushrooms, also known as sticky bun mushrooms, are edible mushrooms commonly used in European and Russian recipes. They can be fried, used in soups and stews, pickled, used in stuffings and sauces, and in rice dishes. Slippery Jack mushrooms have a moderate FODMAP serving size of 40g, which is about 3/4 of a cup. In larger amounts, they are high in the FODMAP mannitol. Therefore, it is important to be cautious of FODMAP stacking to ensure that you do not overload on FODMAPs.
Other low-FODMAP mushrooms include oyster mushrooms, which are the only variety of fresh mushrooms that have tested as a low-FODMAP food for a full-serving. They have a unique savoury flavour, making them a tasty addition to many meals. They can be pan-fried, sautéed, or grilled. Canned button mushrooms are also low FODMAP, whereas fresh button mushrooms are high FODMAP.
It is important to note that the low FODMAP diet is not meant to be permanent. High-FODMAP foods, including various mushrooms, can be gradually reintroduced into the diet with professional guidance.
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Frequently asked questions
Fresh shiitake mushrooms are high in FODMAPs as they contain large amounts of mannitol. However, dried shiitake mushrooms have a low FODMAP serving size of 7 grams, which equates to about 2 dried mushrooms.
A low-FODMAP diet is often used to manage IBS or similar inflammatory digestive diseases. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are short-chain carbohydrates that the small intestine cannot efficiently absorb.
Yes, oyster mushrooms, champignon mushrooms, slippery jack mushrooms, and dried porcini mushrooms are low FODMAP.
Shiitake mushrooms are a valued ingredient for their intense flavor and versatility, enhancing a wide range of dishes with their rich umami profile. They are also a good source of fiber and protein.
The Monash University FODMAP app can be used to check which foods are high in FODMAPs. Serving size also plays a significant role in determining whether a food is acceptable on a low FODMAP diet.
