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A low fodmap diet is not for everyone. It is very restrictive and runs the risk of nutrition deficiency. People on low fodmap diets are always looking for different foods to add to their meals. Mushroom is a type of food that often comes into question because it is tasty and versatile, but does the delicious fungus fall under low fodmap?
Mushrooms have been considered high on the FODMAP chain, and health professionals recommend avoiding them. Fortunately, fresh oyster mushrooms and champignon canned mushrooms fall under low FODMAP. Dried shiitake mushrooms work well in low FODMAP diets, specifically in reduced portion sizes.
It isn’t easy to eat a low FODMAP elimination diet. The options are limited, and most people are digging for what types of foods to eat how to incorporate them. With mushrooms generally being on the high list, it can get tricky. But let’s look at why it is that way and how you can eat mushrooms as low fodmap.
- Are Mushrooms Considered Low Fodmap?
- Why Are Mushrooms Not Low FODMAP?
- Which Mushrooms Are Low FODMAP?
- Portion Sizes Of Low Fodmap Mushrooms
- Why Are Oyster Mushrooms Low FODMAP?
- Why Are Canned Mushrooms Low Fodmap?
- Are Cooked Mushrooms Low Fodmap?
- Replacement For Mushrooms On Low FODMAP Diets
- So, Are Mushrooms Low FODMAP?
Are Mushrooms Considered Low Fodmap?
Mushrooms are generally labeled high on the FODMAP list of foods.
FODMAP — Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are short-chain carbohydrates that the small intestine does not absorb well.
Mushrooms are high FODMAP foods and prone to water absorption and fermentation in the colon, causing several gut issues, such as IBS (Irritable Bowel Syndrome)
Why Are Mushrooms Not Low FODMAP?
As mentioned, mushrooms are considered high FODMAP foods. That is because they contain mannitol. Mushrooms fall under the category of high-fructose vegetables, which is another factor that adds to high FODMAP foods.
Some components that add to high FODMAP foods are:
Mushrooms also contain sorbitol. Due to the high contents of these components in mushrooms, they fall directly as high FODMAP. But not all mushrooms are not high in FODMAP.
Here is a list of high FODMAP umbrella-shaped fungi:
- Portobello Mushrooms
- Swiss Brown Mushrooms
- Enoki Mushrooms
- Fresh Shiitake Mushrooms
- Fresh Button Mushrooms
Which Mushrooms Are Low FODMAP?
Even though you might have hit a wall of disappointment thinking you cannot enjoy some of your favorite mushroom-containing foods, you can get excited again because there are a few types of these umbrella fungi that work in low fodmap diets.
Here are some low FODMAP mushrooms:
- Oyster Mushrooms
- Dried Shiitake Mushrooms
- Black Fungi Mushrooms
- Shimeji Mushrooms
- Dried Porcini Mushrooms
- Canned Mushrooms (Champignon)
It is essential to note that even though these may be low FODMAP mushroom types, they can still affect your gut health and prove harmful in a FODMAP elimination diet. The primary aspect is portion sizes.
People often overeat these mushrooms because they think it’s safe, which is somewhat true. But overeating anything can be harmful, especially when there is an existing health concern already present.
Portion Sizes Of Low Fodmap Mushrooms
Most low FODMAP mushroom options require proper portion control. For example, 1 cup of oyster mushrooms, ½ cup of canned mushrooms should be the maximum amount you consume in a serving.
Shiitake and Porcini mushrooms are typically high FODMAP but low when dried. It gets tricky because 2 shiitake dried mushrooms (about 7g) is the maximum serving amount for low FODMAP. Anything more will make it high FODMAP.
Porcini mushrooms require even more control. They are safe only when dried and in 1 tbsp serving. More than that would be moderate to high FODMAP.
Why Are Oyster Mushrooms Low FODMAP?
The primary reason oyster mushrooms fall under the low FODMAP category is that they contain low levels of mannitol in a serving size of 75 grams (approximately 1 cup). That is significantly low compared to the entire list of edible mushrooms with much higher contents of mannitol and fructose.
Oyster mushrooms, deemed low FODMAP by the Monash University, have several species: king, phoenix, pink, blue, golden, and pearl. The type that is low FODMAP is not necessarily specified.
However, the essential aspect is that it should be fresh oyster mushrooms. There is no research about dried oyster mushrooms. Still, considering the science of shiitake and porcini mushrooms being low FODMAP dried, it only makes sense that the same applies to oyster mushrooms — which are already low FODMAP.
Why Are Canned Mushrooms Low Fodmap?
You might be confused as to why canned mushrooms fall under the low FODMAP list. When mushrooms get canned, it soaks in a liquid called brine. The mannitol and fructans release and leach into the brine. When you consume the mushrooms, they are mostly free from those components.
There are a few main points to ensure you keep it low FODMAP.
- Try and get champignon mushrooms that come in brine.
- Always drain the brine and rinse the mushrooms with clean and fresh water.
- Stick to using ½ a cup per serving. Anything more will make it high FODMAP.
Are Cooked Mushrooms Low Fodmap?
No research exists currently to support that cooking lowers the FODMAP of food. You can use one of the low FODMAP mushroom types in your cooking and stick to the serving amounts.
The idea behind avoiding high FODMAP foods, including mushrooms in cooking, is that you are most likely still consuming the components it contains. That is because the mannitol, fructose, and sorbitol cook into the food. No research shows that heat reduces or removes these components from mushrooms.
Replacement For Mushrooms On Low FODMAP Diets
Besides using the correct servings of low FODMAP mushroom options, there is something you can substitute for mushrooms in your meals with an elimination diet.
That would be eggplants – roasted eggplants, to be specific. They are an excellent low FODMAP option that you can use in similar ways and meal as you would use mushrooms. Eggplants are also close in texture to mushrooms and therefore make the ideal replacements if you need to cut out the fungi entirely.
So, Are Mushrooms Low FODMAP?
Mushrooms are generally high FODMAP because they contain high mannitol. You get mushrooms that work under a low FODMAP diet, such as oyster mushrooms. But take care of serving sizes and always consult a health professional if you have GI health issues.