Michael Davis
Irritable bowel syndrome (IBS) is a gastrointestinal disorder that causes abdominal symptoms like diarrhoea, constipation, bloating, and cramps. While the exact cause of IBS is unknown, it is understood that certain foods can trigger or worsen symptoms. Mushrooms are thought to be one such trigger food, due to their content of FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols). FODMAPs are poorly digested in the small intestine and can cause digestive discomfort in people with IBS. However, not all mushrooms are high in FODMAPs, and some varieties, such as oyster mushrooms and dried shiitake mushrooms, are considered low-FODMAP and may be suitable for people with IBS in moderate amounts.
| Characteristics | Values |
|---|---|
| Mushrooms contain | B vitamins, selenium, copper, antioxidants, and beta-glucan fibre |
| Beta-glucan fibre | Good for heart health and can be fermented by gut bacteria |
| FODMAP foods | Can trigger IBS symptoms such as bloating, stomach cramps, diarrhoea, and constipation |
| Low-FODMAP mushrooms | Oyster, dried shiitake, dried porcini, dried black chanterelle, and canned champignon |
| High-FODMAP mushrooms | Fresh button mushrooms |
| Individual tolerance | Varies, some people with IBS can tolerate certain quantities of FODMAP-containing foods |
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What You'll Learn
FODMAP foods and IBS
Irritable Bowel Syndrome (IBS) is a condition that affects the large intestine and can cause symptoms such as bloating, stomach cramps, diarrhoea, and constipation. While the exact cause of IBS is unknown, it is believed to be related to factors such as food passing through the gut too quickly or too slowly, oversensitive nerves in the gut, stress, and family history.
One way to manage IBS symptoms is through dietary changes, such as following a low-FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that the small intestine struggles to absorb. These carbohydrates can draw more fluid into the intestine and create excess gas, leading to intestinal distress.
The low-FODMAP diet is a temporary eating plan that helps individuals with IBS identify their specific FODMAP triggers. It involves eliminating high-FODMAP foods and incorporating low-FODMAP alternatives. This diet is not meant to be restrictive but rather a tool to find trigger foods and maintain a nutritionally balanced diet. It is important to work with a doctor or dietitian when following this diet to ensure it is done correctly and safely.
Mushrooms are a type of food that can be high or low in FODMAPs, depending on the variety and serving size. Some mushrooms, such as fresh button mushrooms, are high in mannitol and moderate in fructans, which are types of FODMAPs. However, other mushrooms, such as oyster mushrooms, king oyster mushrooms, and dried shiitake mushrooms, are considered low-FODMAP options when consumed in moderate amounts. It is important to note that individuals with IBS may react differently to different types of FODMAP foods, so it is recommended to test tolerance through a low-FODMAP diet intervention.
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Low-FODMAP mushrooms
Mushrooms are fungi that are rich in nutrients, including B vitamins, selenium, copper, and antioxidants. They also contain beta-glucan, a type of fibre that is beneficial for heart health. However, for individuals with Irritable Bowel Syndrome (IBS), certain foods, including some mushrooms, can trigger flare-ups. This is because mushrooms contain FODMAPs, which are slowly digested and absorbed in the intestines, leading to pain and discomfort in people with IBS.
Not all mushrooms are high in FODMAPs, and some varieties are considered low-FODMAP options. Here are some examples of low-FODMAP mushrooms and tips for incorporating them into your diet:
Oyster Mushrooms
Oyster mushrooms are widely recognised as a low-FODMAP option. They have a unique savoury flavour and can be added to various dishes. A 1-cup serving size is generally considered safe for people with IBS. You can pan-fry them over high heat to add a crispy texture, making them a delicious side or topping. Alternatively, you can sauté them and add them to stir-fries, soups, stews, or sauces.
King Oyster Mushrooms
King oyster mushrooms are larger than regular oyster mushrooms and can be grilled like a steak. Season them with your favourite low-FODMAP seasonings and grill until golden brown.
Canned Champignon Mushrooms
Canned champignon mushrooms, also known as canned button mushrooms, are low-FODMAP at a serving size of 6 mushrooms or 1/2 cup. The canning process reduces their FODMAP levels, making them a convenient and tasty option for winter dishes.
Dried Porcini Mushrooms
Dried porcini mushrooms are low-FODMAP at a serving size of 1 tablespoon. Soak them in hot water for at least 15 minutes before adding them to your meal, or grind them into a fine powder to add depth of flavour to soups or meat dishes.
Dried Shiitake Mushrooms
Dried shiitake mushrooms are low-FODMAP at a serving size of 2 mushrooms. They are versatile and can be used in soups or soaked and added to various dishes after discarding the stems.
Black Chanterelle Mushrooms
Black chanterelle mushrooms, also known as black trumpets or trumpet of the dead, are low-FODMAP at a serving size of 1/8 cup. However, larger serving sizes are high in the FODMAP sorbitol.
Portion Control and Individual Tolerance
It is important to note that portion control is crucial when it comes to low-FODMAP mushrooms, as some varieties can become high-FODMAP in larger serving sizes. Additionally, the tolerance to different mushrooms may vary from person to person. If you are reintroducing mushrooms to your diet, start slowly with small portions and gradually increase your intake to test your tolerance.
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High-FODMAP mushrooms
Mushrooms are often labelled as high-FODMAP foods, but not all varieties are off the table for people with IBS. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are short-chain carbohydrates that the small intestine cannot efficiently absorb. Monash University in Australia is a top research centre for studying the FODMAP properties of foods. According to Monash, some mushrooms are still low-FODMAP choices even in multiple servings.
- Fresh button mushrooms are high in mannitol and moderate in fructans.
- Portobello mushrooms are high in FODMAPs in both half and full serving sizes.
- Enoki mushrooms are common in Asian recipes and have high FODMAP levels in both single and half serving sizes.
- Dried shiitake mushrooms are high in FODMAP mannitol in servings larger than two mushrooms.
It is important to note that the drying process can increase the nutritional value of mushrooms. Additionally, the FODMAP content of foods like mushrooms will leach into any liquid in the dish, increasing the overall FODMAP content of the meal.
If you are unsure about your tolerance to FODMAPs, it is recommended to start with a low-FODMAP diet intervention and gradually increase your intake of mushrooms to test your tolerance.
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Individual tolerance
Oyster mushrooms are considered safe for people with IBS, as they are low in FODMAPs. They can be included in various dishes and have a unique savory flavor, making them a tasty addition to meals. King oyster mushrooms are also low in FODMAPs and can be grilled like a steak. Canned champignon mushrooms are another option, with a serving size of 6 mushrooms considered low in FODMAPs.
However, some mushrooms are high in FODMAPs and should be avoided, especially during the elimination phase of a low-FODMAP diet. Fresh button mushrooms, for example, are high in mannitol and moderate in fructans. Dried shiitake mushrooms are low in FODMAPs at a serving size of 2 mushrooms, but above this, they are high in mannitol. Dried porcini mushrooms are also low in FODMAPs at a serving size of 1 tablespoon, but larger servings are high in mannitol.
It's important to note that individual tolerance may vary, and some people with IBS can tolerate certain quantities of FODMAP-containing foods. If you suspect that mushrooms trigger your IBS, it's recommended to work with a specialized dietitian to identify your dietary needs and navigate which mushrooms suit your sensitive tummy.
If you haven't eaten mushrooms in a while and want to test your tolerance, start by introducing small amounts (1-2 mushrooms) with a meal and gradually increase the amount over time.
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Dietary changes
Fluids
It is recommended to drink plenty of fluids throughout the day. Aim for 8 to 10 cups of water or other non-caffeinated beverages like herbal tea. Staying hydrated can help reduce symptoms like bloating and cramps.
Fibre
Increasing fibre intake can help with constipation, as it makes stools softer and easier to pass. However, it's important to introduce high-fibre foods slowly, as too much fibre at once can cause gas and bloating, which can trigger IBS symptoms. The Dietary Guidelines for Americans, 2020–2025, recommends that adults should aim for 22 to 34 grams of fibre per day. Soluble fibre, in particular, may be more helpful in relieving IBS symptoms.
Gluten
Some people with IBS may find relief by reducing or eliminating gluten from their diet. Gluten is a protein found in wheat, barley, and rye. However, it's important to speak to a healthcare professional before making any significant dietary changes.
FODMAPs
Following a low-FODMAP diet has shown potential in helping people with IBS. FODMAPs are a group of sugars that are not completely digested or absorbed in the intestines, and they can cause pain and discomfort in people with IBS. However, the low-FODMAP diet is very restrictive, and it is recommended to work with a dietitian to determine if this approach is suitable for you.
Mushrooms
Mushrooms are a type of fungus that contains a fibre called beta-glucan, which has potential health benefits. However, they are also high in mannitol, a type of FODMAP. This means that while some people with IBS may tolerate mushrooms well, others may find that they trigger their symptoms. Oyster mushrooms, dried shiitake mushrooms, dried porcini mushrooms, and canned champignon mushrooms are considered low-FODMAP options. If you want to include mushrooms in your diet, it is recommended to start with a small amount and slowly increase the quantity to test your tolerance.
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Frequently asked questions
Mushrooms are fungi and are very nutritious. However, they are high in mannitol, a sugar alcohol. Research indicates that consuming high-FODMAP foods may worsen symptoms of IBS. Therefore, it is recommended that people with IBS follow a low-FODMAP diet.
Oyster mushrooms, king oyster mushrooms, and dried shiitake mushrooms are low-FODMAP mushrooms.
Drain and rinse the mushrooms under cold water. You can add them to a salad, stir-fry, or omelet. They can also be combined with the green portion of scallions and rice.
