How Mushrooms Are Digested By The Human Body

Mushrooms have been consumed for their nutritional and medicinal benefits for centuries, dating back to Ancient Egypt. They are a good source of vitamin D, vitamin B, and selenium, and are one of the few foods that contain vitamin D, which helps the body absorb calcium and promote bone growth. However, the cell walls of mushrooms are made of a substance called chitin, which is difficult for the human body to digest. Chitin is also found in the shells of crustaceans and insects. Cooking mushrooms breaks down their cell walls, making them more digestible and allowing the body to access their nutrients. Raw mushrooms are therefore not recommended for consumption, as they are largely indigestible and may cause digestive issues.

Mushrooms are hard to digest raw due to chitin

Mushrooms are a tasty treat, but they can be tough on the stomach. The cell walls of mushrooms are thick, and the proteins in the cells can only be absorbed with thorough chewing. This is why children who cannot chew well are advised against eating mushrooms. The general recommendation is to not feed mushrooms to children under three years of age, as their livers may not be able to digest the compounds in mushrooms, and mushrooms do not contain enough vitamins to meet a growing child's needs.

The digestive system of an adult takes up to five hours to digest mushrooms. The reason for this is chitin, a polysaccharide found in the cell walls of fungi, insects, and crustaceans. Chitin is composed of long chains of N-acetylglucosamine, which the human body lacks the necessary enzymes to digest. Cooking mushrooms helps break down chitin and destroys any toxins present. However, even cooked mushrooms are difficult to digest in large quantities.

Some mushrooms, such as button, shiitake, oyster, and king trumpet, can be eaten raw, but it is not advisable. Raw mushrooms carry the risk of fox tapeworm infection and may contain toxins that can cause serious digestive problems. Cooking mushrooms at 100 degrees Celsius for about 30 minutes is the safest way to ensure they are digestible.

Chitin has recently been found to have health benefits when broken down by AMCase, an acidic mammalian chitinase. It can positively impact lipid metabolism and support the growth of beneficial gut bacteria, contributing to a healthier gut microbiome and potentially reducing fat absorption. Future research may focus on optimizing chitin consumption for maximal health benefits and understanding its long-term impacts.

Cooking mushrooms breaks down cell walls

Mushrooms are known for their health benefits, including boosting immunity, improving mental clarity, and supporting the nervous system. However, the cell walls of mushrooms are thick and made of chitin, the same compound that forms the protective shells of insects, crabs, and lobsters. This makes the mushroom's beneficial compounds hard to access. Cooking mushrooms helps break down these cell walls, improving digestibility and allowing our bodies to absorb the nutrients within.

Chitin, a major structural component in fungi, forms a fibrous barrier that protects the fungi's beneficial compounds. Cooking mushrooms with heat or using extraction techniques can break down the chitin, making these compounds more bioavailable. Ultrasonication, pressurized hot water, and organic alcohol are methods used to extract water-soluble and non-water-soluble compounds, creating a potent and bioavailable extract.

The process of cooking mushrooms is similar to how fungi break down plant cell walls in nature. Fungi are nature's short-order cooks, producing enzymes to break down lignin, cellulose, and other components of wood cell walls. This process makes it easier for other organisms to access the carbon within those cell walls. Scientists have studied the genetic makeup of different fungi to understand how they have evolved to decompose wood and plants, breaking down tough cell walls.

By cooking mushrooms, we essentially pre-digest them, making it easier for our bodies to absorb their nutrients. Proper cooking is especially important for certain types of mushrooms, as some contain toxins that can only be destroyed through cooking. Additionally, raw wild mushrooms may be infected by the fox tapeworm, posing a risk to human health. Therefore, cooking mushrooms not only breaks down their cell walls but also ensures they are safe for consumption.

Mushrooms may cause an upset stomach

Mushrooms are a nutritious food with many health benefits, but they may cause an upset stomach for some people. This is due to the presence of chitin, a substance that forms the thick cell walls of mushrooms, making them difficult for the human body to digest. Chitin is a type of dietary fibre also found in insect exoskeletons and crustacean shells. While animals that eat insects can rely on bacteria or protozoa to break down chitin, humans lack the enzymes required to fully digest it.

The indigestibility of raw mushrooms means that consuming them uncooked can lead to digestive issues and prevent the absorption of their nutritional and medicinal benefits. Cooking mushrooms breaks down their tough cell walls, making their nutrients more accessible to the human body. However, even when cooked, some people may still experience digestive problems after eating mushrooms due to their chitin content.

In addition to chitin, mushrooms contain mannitol and trehalose, two types of carbohydrates that are challenging for the intestines to process. People who lack the enzyme needed to break down trehalose may experience severe digestive issues such as flatulence and diarrhoea after consuming mushrooms. These symptoms can be mistaken for mushroom poisoning, but they may also be caused by edible mushrooms that are old or undercooked.

To minimise the risk of an upset stomach, it is generally recommended to cook mushrooms before consumption. A study from Spain found that microwaving or grilling mushrooms preserves their nutrients better than frying or broiling. Additionally, experts advise consuming no more than 200 to 300 grams of fresh mushrooms per week to avoid potential harm from environmental contaminants.

Mushrooms are a good source of vitamin D

Mushrooms are unique in that they can synthesize vitamin D when exposed to UV light, just like humans. The most common form of vitamin D found in mushrooms is vitamin D2, with lesser amounts of vitamins D3 and D4. While vitamin D2 may not be as effective as vitamin D3, which is the most common form in animal foods, it still helps raise blood levels of vitamin D.

White button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight. To get the recommended daily amount of vitamin D, slice three mushrooms (or one portabella) and expose them to sunlight for at least 15 minutes.

It is worth noting that vitamin D levels in UV-exposed mushrooms may decrease with storage and cooking, so it is best to consume them before the 'best-before' date to ensure adequate vitamin D intake. Additionally, some mushrooms are commercially grown in the dark and contain very little vitamin D2. However, specific varieties like shiitake, oyster, maitake, and king oyster mushrooms are known to have higher amounts of ergothioneine, another beneficial compound.

Overall, incorporating mushrooms into your diet is a great way to boost your vitamin D intake, especially if you are looking for a non-animal source of this vital nutrient.

Mushrooms may help to counteract obesity

Mushrooms are a nutritious food with many health benefits. They are a good source of vitamin D, vitamin B6, selenium, and ergothioneine, and have been shown to reduce the risk of cancer and lower cholesterol. They are also a good substitute for red meat, as they are low in sodium, fat, and cholesterol.

Mushrooms may also help with weight loss and have been shown to have anti-obesity effects in several studies. Their high fiber and low-calorie content can help reduce appetite and increase feelings of fullness due to their slow digestion. Chaga mushrooms, for instance, are high in dietary fiber, which helps feed gut bacteria and reduce food portions. Turkey tail mushrooms contain beta-glucans, a dietary fiber that aids in weight loss by regulating the body's metabolism and lowering blood sugar levels. Portobello mushrooms can also help with weight management and prevent the regaining of lost weight when combined with a healthy lifestyle.

However, it is important to note that the effects of mushrooms on obesity are still uncertain, and there is no consensus in the literature. While some studies have shown anti-obesity effects in rodents, others have found that edible and medicinal mushrooms were not sufficient to reduce body weight in high-fat diet groups. The health benefits of mushrooms extend beyond weight loss, and they can positively influence the immune system, heart health, and mental health.

It is also worth mentioning that mushrooms can be tough on the digestive system due to their thick cell walls and the presence of chitin and hard-to-digest carbohydrates like mannitol and trehalose. Some people may lack the enzyme needed to break down trehalose, leading to digestive issues. Therefore, it is recommended to consume no more than 200-300 grams of fresh mushrooms per week and to avoid eating them raw to prevent any potential negative effects.

Frequently asked questions