Michael Davis
If you're following a low-FODMAP diet, you may have been advised to avoid mushrooms. While it is true that many mushrooms are high in FODMAPs, not all mushrooms need to be avoided. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are short-chain carbohydrates that the small intestine cannot efficiently absorb. The serving size of mushrooms also plays a significant role in determining whether they are acceptable on a low-FODMAP diet. So, are shiitake mushrooms low FODMAP?
| Characteristics | Values |
|---|---|
| Are shiitake mushrooms low FODMAP? | Shiitake mushrooms are low FODMAP in a very small portion size. A serving of 7 grams is low FODMAP, but at 17 grams, the serving contains a moderate amount of mannitol. |
| Are all mushrooms high FODMAP? | No, not all mushrooms are high FODMAP. While most mushrooms contain the FODMAP mannitol, there are a few low FODMAP options. |
| What are FODMAPs? | FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. FODMAPs are carbohydrates that can cause symptoms in people with IBS. |
| How does serving size impact FODMAP levels? | Serving size plays a significant role in determining FODMAP levels. Certain low-FODMAP mushrooms can become high FODMAP in larger serving sizes. |
| Examples of low-FODMAP mushrooms | Oyster mushrooms, canned champignon mushrooms, slippery jack mushrooms, dried porcini mushrooms, and king oyster mushrooms are some examples of low-FODMAP mushrooms. |
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What You'll Learn
Serving size is key
Shiitake mushrooms, for instance, are high in polyol-mannitol. According to Monash University, a serving of 7 grams of shiitake mushrooms is low FODMAP, while a serving of 17 grams contains a moderate amount of mannitol. Therefore, a small portion of shiitake mushrooms, such as 7 grams, is considered low FODMAP.
Similarly, dried shiitake mushrooms are also low FODMAP in very small portions. A serving of 7 grams of dried shiitake is considered acceptable for a low-FODMAP diet, while a serving of 15 grams contains a moderate amount of mannitol.
Other types of mushrooms that are low FODMAP in specific serving sizes include oyster mushrooms, champignon mushrooms, slippery jack mushrooms, and Portobello mushrooms. For example, oyster mushrooms are low FODMAP in 1-cup serving sizes, while champignon mushrooms are low FODMAP at a serving size of 6 mushrooms. Slippery jack mushrooms are low FODMAP at a serving size of 40 grams, and Portobello mushrooms have a low FODMAP serving size of 10 grams.
It is important to note that the serving size of medicinal mushrooms is typically quite small, so regular-sized servings of mushroom extracts should not cause issues with FODMAPs. Additionally, the Monash University FODMAP app can be a helpful tool to check which foods are high in FODMAPs and ensure you are consuming low FODMAP quantities.
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Fresh vs dried shiitake
Fresh shiitake mushrooms have a silky, creamy, delicate flavour. They are often thin-capped at the supermarket, which translates into a light flavour. At Asian markets, you may find thick, capped fresh shiitakes, which have a deeper flavour.
Dried shiitake mushrooms have a more concentrated earthy, woody, umami flavour than fresh ones. They are chewy, silky, and meatier than fresh mushrooms. Dried shiitake mushrooms are also more expensive than fresh shiitake mushrooms, at roughly $5 per ounce.
When substituting dried shiitake mushrooms with fresh ones, the flavour will be less deep, but still acceptable. However, fresh shiitake mushrooms are not a direct substitute for dried shiitake mushrooms, as they do not have the same flavour profile.
Shiitake mushrooms are high in polyol-mannitol, which is a FODMAP. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. When tested at both a full serving and a half serving, they resulted in high FODMAP content. A full serving size of dried shiitake is off-limits for low-FODMAP recipes. However, a half-serving of dried shiitake is considered low-FODMAP.
Serving size plays the biggest role in dictating whether a food is acceptable on a low-FODMAP diet. Since the serving size of medicinal mushrooms is typically quite small, there should be no issues with FODMAP's for regular-sized servings of mushroom extracts.
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Other low-FODMAP mushrooms
While shiitake mushrooms are generally considered high-FODMAP, a half-serving of dried shiitake mushrooms is deemed acceptable for a low-FODMAP diet. Additionally, there are several other types of mushrooms that are considered low-FODMAP.
Oyster mushrooms, for instance, 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 soups, stir-fries, stews, and sauces. King oyster mushrooms, which are larger, can be grilled like a steak.
Canned champignon (button) mushrooms 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 are low-FODMAP in 1-cup serves. They are often used in soups and stir-fries in China. Shimeji mushrooms, native to East Asia, are edible and low-FODMAP when consumed in 1-2 mushroom servings. However, they are bitter when raw and should be cooked. Portion size is important with Shimeji mushrooms, as they are high-FODMAP in 1-cup servings.
Dried porcini mushrooms are low-FODMAP at a serving size of 2 tablespoons. Above this serving size, they are high in the FODMAP mannitol. Dried black chanterelle mushrooms are also low-FODMAP, but only at a serving size of 1/8 cup.
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FODMAP diet
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are short-chain carbohydrates that the small intestine absorbs poorly. The FODMAP diet is a 3-step diet used to help manage the symptoms of medically diagnosed irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a temporary and restrictive eating plan that can help up to 86% of people with these conditions. The diet is not meant for weight loss, but weight loss may occur due to the elimination of many foods.
The first step of the FODMAP diet involves swapping high FODMAP foods for low FODMAP alternatives for 2-6 weeks. High FODMAP foods include onions, garlic, beans, lentils, and many wheat products. Monash University's Low FODMAP Diet and their FODMAP app can be useful in this step, as they employ a simple traffic light system to identify high, moderate, and low FODMAP foods.
In the second step, you continue with the low FODMAP diet but also complete a series of FODMAP challenges to identify which FODMAPs you tolerate and which trigger symptoms. This involves eating a food rich in only one FODMAP group for three days and monitoring symptoms.
The third and final step of the FODMAP diet involves reintroducing well-tolerated foods and FODMAPs while restricting poorly tolerated foods and FODMAPs to a level that provides symptom relief. It is important to note that the FODMAP diet should be followed under the guidance of a dietitian who has specialty skills in managing IBS and using a FODMAP diet.
Regarding mushrooms, it is a common misconception that all mushrooms are high in FODMAP. While some mushrooms, like button mushrooms, are indeed high in FODMAPs, others are not. For example, oyster mushrooms, black fungi mushrooms, and canned champignon mushrooms are considered low FODMAP in 1-cup serving sizes. Shimeji mushrooms are also low FODMAP in 1-tablespoon servings. However, shiitake mushrooms are high in polyol-mannitol and are generally considered a high FODMAP food, although a half-serving has tested as low FODMAP according to the Monash app. Therefore, it is important to be mindful of the type of mushroom and the serving size when incorporating mushrooms into a low FODMAP diet.
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IBS and FODMAPs
Irritable bowel syndrome (IBS) is a gastrointestinal disorder characterised by chronic symptoms such as lower abdominal pain, discomfort, bloating, wind, and altered bowel habits. It is estimated that one in seven adults suffer from IBS.
FODMAPs are a group of sugars that are not completely digested or absorbed in our intestines. They include fermentable oligo-, di-, mono-saccharides and polyols. When FODMAPs reach the small intestine, they attract water and move slowly. Upon reaching the large intestine, they are fermented by gut bacteria, producing gas. This extra gas and water cause the intestinal wall to stretch and expand, resulting in pain and discomfort. FODMAPs are found in a wide range of foods, including fruits, vegetables, breads, cereals, nuts, legumes, and confectionery.
A low-FODMAP diet is often recommended as a first-line treatment for people with medically diagnosed IBS. This diet helps to identify which foods are problematic and which reduce symptoms. It is a temporary and restrictive eating plan that should be followed under medical supervision. The diet typically begins with an elimination phase, followed by gradual reintroduction of FODMAPs one at a time to assess tolerance.
When it comes to mushrooms, not all of them need to be avoided on a low-FODMAP diet. Serving size and preparation methods play a crucial role in dictating whether a mushroom is acceptable. For example, oyster mushrooms and canned champignon mushrooms are considered low-FODMAP in specific serving sizes. On the other hand, button mushrooms and shiitake mushrooms are generally high in FODMAPs and should be limited or avoided.
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Frequently asked questions
Shiitake mushrooms are low FODMAP in very small portion sizes. A serving of 7 grams is considered low FODMAP, but at 17 grams, the serving contains a moderate amount of mannitol.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. FODMAPs are carbohydrates that can cause symptoms in people with IBS.
No, while most mushrooms contain FODMAPs, there are a few low FODMAP options. This includes oyster mushrooms, slippery jack mushrooms, and champignon mushrooms.
The low FODMAP diet is often recommended for people with IBS or similar inflammatory digestive diseases. The diet involves avoiding or limiting foods that are high in FODMAPs to prevent flare-ups.
The Monash University FODMAP app can be used to check which foods are high in FODMAPs. It is also important to consider serving size, as some low FODMAP foods become high FODMAP in larger portions.
