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Mushrooms FODMAP Content Explained

by Bethany Willson Specialist Dietitian BSc Hons Leave a Comment

Mushrooms FODMAP content depends on the type of mushroom.

This article will discuss which types of mushrooms are low and high FODMAP. It will also discuss the health benefits of mushrooms and low-FODMAP mushroom recipes.

mushrooms FODMAP

Table of Contents

  • Is the FODMAP Content of Mushrooms Low?
  • What are Mushrooms?
  • Low FODMAP Mushrooms
    • Fresh Oyster Mushrooms
    • Canned Champignon Mushrooms
    • Slippery Jack Mushrooms
  • High FODMAP Mushrooms
    • Shiitake Mushrooms FODMAP Content
    • Portobello Mushrooms FODMAP Content
    • Saffron Milkcap Mushrooms FODMAP Content
    • Dried Black Chanterelle Mushrooms FODMAP Content
    • Dried Porcini Mushrooms FODMAP Content
    • Enoki Mushrooms FODMAP Content
  • Low FODMAP Alternatives to Mushroom
  • Nutritional Benefits of Mushrooms
  • Vitamin D in Mushrooms
  • Mushroom Recipes with Low FODMAP Content
  • Summary

Is the FODMAP Content of Mushrooms Low?

Some mushrooms are low FODMAP and can be enjoyed on the low FODMAP diet. However, most types of mushrooms contain a type of FODMAP called polyols. 

FODMAPs are carbohydrates which can cause symptoms in people with IBS. Sometimes, a mushroom may contain polyols but it is considered to be low FODMAP in certain portions, so always check the Monash app to get this information. 

It is important to note that even if you have IBS, you will be able to tolerate some FODMAPs and so you may be able to have mushrooms in your diet without causing symptoms.

What are Mushrooms?

Mushrooms are a type of fungus but are commonly known as a vegetable. 

They are often used in cooking and are most popular in European, Asian and South American cuisines. 

They create deep and distinct ‘umami’ flavours, often described as rich, savoury or meaty [1,2] and wonderful textures.

Low FODMAP Mushrooms

Fresh Oyster Mushrooms

Oyster mushrooms are low FODMAP.

They are mushrooms that have a delicate, velvety texture and a mild flavour. Oyster mushrooms are suitable for roasting and sautΓ©ing. 

Canned Champignon Mushrooms

Champignon mushrooms are low FODMAP.

Champignon mushrooms, also known as button mushrooms, are low FODMAP. These mushrooms have a milk taste, and a semi-firm texture when raw and a juicy and ‘meaty’ texture once cooked. Button mushrooms are often used in pasta dishes, risotto, soups and stews. 

Slippery Jack Mushrooms

Slippery Jack mushrooms are low FODMAP at a serving size of 40g and should be tolerated [3]. However, at larger portion sizes, the mannitol content increases and therefore may trigger your IBS symptoms. 

Also known as Sticky Bun mushrooms, these have a spongy texture and a mild taste and are served best in dishes such as soup.

High FODMAP Mushrooms

The following mushrooms have been tested by FODMAP and found to have high levels of polyols. Therefore, these mushrooms should be avoided on the low FODMAP diet.

Shiitake Mushrooms FODMAP Content

Shiitake mushrooms are high in FODMAPs as they contain high amounts of the polyol mannitol. 

These mushrooms have a chewy and meaty texture and a rich, strong, earthy flavour. Shiitake mushrooms can be roasted and pickled and can be eaten raw. These mushrooms make tasty side dishes for chicken, beef or seafood. 

Portobello Mushrooms FODMAP Content

Portobello mushrooms are high in FODMAPs as they contain high amounts of the polyol mannitol. 

These mushrooms have rich, savoury, earthy and meaty flavours with firm, dense textures. They are ideal for roasting, sauteΓ©, searing and grilling and make great additions to dishes with deep meaty flavours or as complete meat alternatives.

Saffron Milkcap Mushrooms FODMAP Content

Saffron Milkcap mushrooms are high in FODMAPs as they contain high amounts of the mannitol. 

These mushrooms, alternatively known as Red Pine mushrooms, have nutty and earthy flavours. These mushrooms have dense and crunchy textures and pair well with meat such as steak or pork, in paella, or on their own as a side dish.

Dried Black Chanterelle Mushrooms FODMAP Content

Dried Black Chanterelle mushrooms are high in FODMAPs as they contain the polyol sorbitol. 

Black Chanterelle mushrooms, also known as black trumpet mushrooms, have smooth, soft textures and earthy and smoky flavours. You can use these mushrooms in pasta dishes or as a garnish for steak or chicken.

Dried Porcini Mushrooms FODMAP Content

Dried Porcini mushrooms are high in FODMAPs as they contain the polyol mannitol. 

These mushrooms have earthy, nutty, deep, rich flavours and firm, meaty textures. These pair well with pasta, risotto, stews and red meat dishes.

Enoki Mushrooms FODMAP Content

Enoki mushrooms are high in FODMAPs and contain the polyol mannitol.Β 

These mushrooms have slightly sweet and fruity yet earthy and nutty flavours. These mushrooms have firm, chewy textures, commonly used in noodle and rice dishes. 

Tip: If you are having canned mushrooms that contain FODMAPs, discard the brine as some of the FODMAPs can leach out from the mushrooms. Make sure to rinse and clean these mushrooms before use.

Low FODMAP Alternatives to Mushroom

As discussed above, many mushrooms do contain FODMAPs. To still get the same great texture or taste as mushrooms, read these suggestions below.

The following foods are great low-FODMAP substitutes (in specific portion sizes)due to their similar texture.Β 

  • Firm tofu – read more on Is Tofu Allowed on the Low FODMAP Diet?
  • Tempeh 
  • Courgette 
  • Aubergine 

In addition, there are lots of other low FODMAP vegetables that can you can enjoy on the low FODMAP diet.

Some of these foods also double up as alternatives to help create rich umami flavours to dishes. Other options that offer similar umami flavours to mushrooms include:

  • Nutritional yeast flakes 
  • Soy sauce 
  • Miso paste 
  • Parmesan 
  • Cheddar 
  • Kimchi 

Please check the Monash app to ensure you use low FODMAP quantities.

Nutritional Benefits of Mushrooms

Mushrooms are popular in many dishes and cuisines and offer a source of fibre and protein, alongside many health benefits.

Mushrooms are rich in [4] [5]:

  • Antioxidants, which help to prevent diseases 
  • Anti-inflammatories, which help to reduce inflammation in the body
  • Vitamins & minerals, which include B vitamins, phosphorus, selenium, potassium, copper, and vitamin D
  • Prebiotic fibre, which supports the diversity of our gut bacteria

Vitamin D in Mushrooms

Vitamin D is essential for maintaining healthy bones, teeth, and muscles

Mushrooms that are grown under ultraviolet (UV) light can contain up to 10Β΅g of vitamin D per 100g of mushrooms  [4, 6]. This alone can help you meet your daily vitamin D requirements.

You can leave mushrooms on your windowsill, where they can absorb the UV light, increasing their vitamin D content. 

It is recommended that everybody takes a daily vitamin D supplement of 10Β΅g per day between October to March. This is because the UV is not strong enough to help you make enough vitamin D during this time. 

If you think you could have a vitamin D deficiency, you may wish to read more on IBS and Vitamin D – Is There a Link?

Mushroom Recipes with Low FODMAP Content

Now you know that we have answered you question β€˜Are mushrooms low FODMAP?’, substituting regular recipes with fodmap-friendly mushrooms couldn’t be easier!

Here are some low FODMAP mushroom recipes:

  • Low FODMAP Creamy Mushroom Soup
  • Low FODMAP Mushroom Wellington
  • LOW FODMAP Two-Mushroom Miso Soup
  • Low FODMAP Mushroom Risotto
  • Hot & Sour Asian Soup
  • Gourmet Low-Fodmap Oyster Mushrooms on Toast Recipe

You may have a low FODMAP serving of mushrooms that contain some FODMAPs, for example a 40g portion of Slippery Jack mushrooms. Be cautious of FODMAP stacking to ensure you don’t overload on FODMAPs.

Summary

You can eat fresh Oyster and canned Button mushrooms on a low FODMAP diet. However, you should avoid the high FODMAP mushrooms listed above if you are on the low FODMAP diet or are sensitive to polyols.

Mushrooms offer a variety of health benefits; in particular, they are a great source of vitamin D, which is essential for optimal muscle and bone health. 

Wide varieties of mushrooms add delicious umami flavours and a variety of textures to meals; many low FODMAP alternatives also offer similar tastes and textures to mushrooms.

We hope we have answered your question on β€˜Are mushrooms low FODMAP?’. Try making the recipes that we have shared in this article so that you don’t have to miss out on these great benefits.

Article written by Georgina Taylor and reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

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πŸ§…πŸΉπŸŽ Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

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πŸ˜ͺ When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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πŸ™‹πŸΌβ€β™€οΈ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

πŸ’© Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

βœ… Swap your white carbs to brown
βœ… Add 2 portions of fish per week - one should be oily like mackerel or salmon
βœ… Eat the rainbow with fruit and veg
βœ… Snack on nuts
βœ… Switch your oil to olive oil

πŸ’©πŸ’© What could you do this week to make your diet more in line with the Mediterranean diet? comment below πŸ‘‡
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πŸ₯΅ We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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πŸ€” In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
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πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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#ibs #walking #movement #irritablebowelsyndrome #ibsexpert #ibs diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealthiskey #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth
πŸ€” Can you relate to any of these comments? Let πŸ€” Can you relate to any of these comments? Let me know below πŸ‘‡ ​​​​​​​​
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πŸ˜” When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
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πŸ™ Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
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πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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🀰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
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πŸŽ‰ Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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πŸ˜‡ IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

βš–οΈ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

πŸ™πŸ™ If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment belowπŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😒. 

πŸ‘‰ Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
πŸ€” WHICH ONES DID YOU KNOW? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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