Are Mushrooms Low FODMAP?
As a registered dietitian, people often ask me if mushrooms are safe to consume on the low FODMAP diet. This is a common question, as mushrooms are a versatile and delicious ingredient in many recipes. Mushrooms are a popular ingredient in many dishes, and understanding their FODMAP content is crucial for those wanting to incorporate them into their low FODMAP meals.
In this blog post, we will explore the world of mushrooms, shed light on whether they are considered low FODMAP, and help you make informed choices about including these versatile fungi in your gut-friendly diet.
What are Mushrooms?
A mushroom is a fungus typically with a stem, cap, and gills underneath the cap. The fruiting body emerges from the ground or grows on decaying organic matter. Mushrooms come in various shapes, sizes, and colors and can be found in a wide range of environments worldwide. They are not plants but belong to a separate biological kingdom called Fungi.
Mushrooms have been used for culinary and medicinal purposes for centuries and offer a unique flavor and texture in cooking. According to the Farmers Almanac, the most commonly eaten mushrooms are button, cremini, portobello, shiitake, oyster, and porcini.
The nutritional content of mushrooms is outstanding. They are a good source of vitamin D, selenium, copper, phosphorus, zinc, thiamine, and copper. And one cup only has 15 calories!
Understanding the Low FODMAP Diet
The low FODMAP diet is a dietary approach used to manage irritable bowel syndrome symptoms (IBS). FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates not well absorbed in the small intestine and can cause digestive distress in some people.
The low FODMAP diet involves restricting high FODMAP foods for 2-6 weeks and then gradually reintroducing them to identify trigger foods. The goal is to find a way to eat that reduces symptoms and improves the quality of life.
Are Mushrooms Low FODMAP?
To answer whether mushrooms are low in FODMAPs, it is best to look at the different types of mushrooms since the amount of FODMAPs varies by type of mushroom. Many varieties of mushrooms have moderate and high amounts of the FODMAPs polyols and oligo-fructans. But some mushrooms may be tolerated in smaller portions.
Button Mushrooms
Monash University says button mushrooms have moderate amounts of mannitol in only ½ tablespoon serving. And high amounts of mannitol are found in ½ cup of button mushrooms. So if you have trouble digesting polyols, avoiding button mushrooms is best.
Oyster Mushrooms
If you love mushrooms, oyster mushrooms are one of your best choices when following a low FODMAP diet. Having up to 1 cup per meal should be well tolerated by most people with IBS. Larger servings of oyster mushrooms (1 kg or 2.2 lbs) contain moderate amounts of sorbitol and mannitol.
Shiitake Mushrooms
Like button mushrooms, shiitake mushrooms have high amounts of mannitol in 4 mushrooms or 2.65 ounces. And about ½ ounce contains a moderate amount of mannitol.
Other Mushroom Varieties and Their FODMAP Content
- Enoki Mushrooms are moderately high in mannitol with a serving of 3 mushrooms or 0.42 ounces and high in mannitol in 1 cup.
- Portobello Mushrooms are high in mannitol in 1 portobello mushroom. One-fifth of a portobello mushroom (0.53 ounces) has a moderate amount of mannitol.
- Dried Black Chanterelle Mushrooms are low in FODMAPs in â…› cup per meal or 0.11 ounces. A quarter cup of these mushrooms contains high amounts of sorbitol.
- Dried Shiitake Mushrooms can be enjoyed 2 per meal and still be considered low FODMAPs. But four mushrooms are high in mannitol.
- Dried Porcini Mushrooms are safe when eaten in a small 1-tablespoon serving size or 0.35 ounces. Two tablespoons are moderately high in mannitol, and ½ cup (1.06 ounces) per meal is high in mannitol.
- Canned Champignon Mushrooms are low in FODMAPs in up to 6 mushrooms per meal and are well tolerated by most people with IBS.
Are Mushrooms FODMAP Friendly?
Overall, most varieties of mushrooms contain polyols, even in small portions; therefore, most of them are not FODMAP-friendly. Oyster mushrooms are the safest on a low FODMAP diet, allowing up to 1 cup per meal. Canned champignon mushrooms are another low FODMAP option. Finally, dried shiitake mushrooms are safe to consume if limited to 2 per meal.
However, if you tolerate polyols without digestive symptoms, you can enjoy more significant portions and more varieties of mushrooms. Make sure to test polyols when reintroducing FODMAPs.
Risks and Side Effects of Consuming Mushrooms on a Low FODMAP Diet
If you follow a low FODMAP diet and consume high FODMAP foods such as mushrooms, you may experience symptoms such as bloating, gas, and diarrhea. Therefore, it’s essential to stick to the recommended serving sizes and avoid high FODMAP mushrooms such as shiitake and enoki mushrooms.
Tips for Incorporating Mushrooms into Your Low FODMAP Diet
If you enjoy mushrooms and want to include them in your low FODMAP diet, here are some tips:
- Stick to low FODMAP mushrooms such as oyster, canned champignon, or dried shiitake mushrooms.
- Keep serving sizes in mind and measure portions to avoid consuming too many polyols.
- Experiment with different cooking methods such as roasting, grilling, or sautéing to add flavor to your meals.
- Pair mushrooms with low FODMAP vegetables and proteins for a balanced meal.
Other Low FODMAP Alternatives to Mushrooms
If you need to limit or avoid mushrooms because of the FODMAP content or you’re not a fan of mushrooms, here are some low FODMAP alternatives:
- Bell peppers are low FODMAP, up to 1/2 cup per meal.
- Carrots are low in FODMAPs and are safe in multiple servings per meal.
- Zucchini is low in FODMAPs in up to 1/3 cup chopped.
- Eggplant is safe and low in FODMAPs in 1 cup per meal.
- Green beans are low FODMAP and can be enjoyed up to 15 beans per meal.
- Bok choy is also safe to eat and is low in FODMAPs, up to 1 cup.
- Spinach is low in FODMAPs in up to 1 1/2 cups per meal or 75 grams.
How to Prepare Mushrooms
Preparing mushrooms is a relatively simple process that can enhance their flavor and texture. Here’s a step-by-step guide on how to prepare mushrooms:
1. Cleaning: Gently wipe the mushrooms with a damp paper towel or soft brush to remove dirt or debris. Avoid rinsing them with water, as mushrooms absorb moisture quickly and become soggy.
2. Trimming: Trim off the tough end of the mushroom stems if necessary. Some mushrooms, like shiitake or portobello, may have more rigid stems; remove these before cooking.
3. Slicing or chopping: Depending on your recipe or preference, you can slice the mushrooms into thin or thick slices or chop them into smaller pieces. This step is optional if you prefer to cook them whole.
4. Cooking methods: Cook mushrooms using various ways, including sautéing, roasting, grilling, or even incorporating them raw into salads. Here are a few popular cooking methods:
- Sautéing: Heat some oil or butter in a pan over medium heat. Add the mushrooms and cook until they release moisture and turn golden brown.
- Roasting: Toss the mushrooms with a bit of oil, salt, and pepper, and spread them in a single layer on a baking sheet. Roast in a preheated oven at around 400°F (200°C) until tender and slightly browned.
- Grilling: Brush the mushrooms with oil and seasonings and place them on a preheated grill. Then, cook until they are nicely charred and tender.
- Raw: Some mushroom varieties, like cremini or button mushrooms, can be enjoyed raw in salads or as a garnish on various dishes.
5. Seasoning: Season the mushrooms with salt, pepper, herbs, or spices according to your taste preferences. You can also add them to sauces, stir-fries, soups, or other recipes to enhance the flavor and texture of the dish.
How to Store Mushrooms
Proper storage is essential to maximize the shelf life and maintain the quality of mushrooms. Here’s a guide on how to store mushrooms:
1. Packaging: If your mushrooms come in a plastic container or wrapped in plastic wrap, keep them in their original packaging. This helps to maintain their moisture and prevent them from drying out.
2. Ventilation: Mushrooms require good airflow to stay fresh. If your mushrooms are not packaged, transfer them to a loosely closed paper bag or a breathable container. Avoid using airtight containers or sealing them in plastic bags, as this can cause moisture buildup and promote spoilage.
3. Refrigeration: Store mushrooms in the refrigerator, ideally in the vegetable crisper drawer. The cool temperature helps slow down the growth of bacteria and extends their shelf life. Also, keep them away from strong-smelling foods, as mushrooms can absorb odors easily.
4. Avoid moisture: Mushrooms are susceptible to moisture, leading to sliminess and decay. To prevent excess moisture, avoid washing them before storing them. Instead, only clean them right before you plan to use them.
5. Use fresh mushrooms within a few days of purchase. While they may still be safe to eat beyond that timeframe, their quality and flavor may deteriorate.
Conclusion
Most mushroom varieties contain moderate to high amounts of polyols and may not be well tolerated in those with IBS. However, oyster mushrooms, canned champignon mushrooms, and dried shiitake mushrooms are safer to eat on a low FODMAP diet and with lower FODMAPs. Portion control is vital when eating mushrooms to prevent any digestive symptoms.
