Are Mushrooms Low FODMAP? Mushrooms are a great source of fibre, they’re low in fat, and they have no cholesterol. They have more vegetable protein than almost any other vegetable, and more vitamins and minerals, like B1, Niacin, potassium, phosphorus, copper, and iron. Ancient Egyptians thought they had magical properties, and the Chinese used them for their health properties. All in all, they’re a powerful little fungi. But are mushrooms low FODMAP?
In most cases, the answer is no. Most mushrooms are high FODMAP, but it’s not quite as straight forward as that, as some types may be okay for you to eat, depending on your IBS triggers, and the serving size.
Shiitake mushrooms are used in most of the Eastern Asian cuisines, because they have a rich, buttery, meaty flavour. The MONASH University FODMAP testing considers one serving to be four mushrooms, and a half serve is two mushrooms. Unfortunately, shiitake mushrooms are high in Polyol-mannitol, which means that they’re high FODMAP in both servings.
Dried Shiitake Mushrooms
When shiitake mushrooms are dried, the taste changes to a smoky, rich flavour. Drying increase their overall nutritional value, so they become even more powerful. However, a serving of dried shiitake mushrooms is still high FODMAP, but a half serving is low FODMAP.
Button mushrooms have a delicate flavour, a pale white colour, and are often used in cooking and sauces. A serving is a cup, but it is high FODMAP. Even in a half serve button mushrooms are high FODMAP.
Enoki, or enokitake, mushrooms are long, thin mushrooms, and are often used in soups and salads. Unfortunately, both a single serve, and a half serve are high FODMAP, so these mushrooms should be avoided.
Portobello mushrooms have a wide, flat cap, and are often used in stuffed mushroom recipes. They are very flavourful, and can be roasted, barbecued, and baked. However, both serving sizes - a single serve and a half - tested as high FODMAP, so should not be eaten.
Dried porcini mushrooms need to be soaked, and rinsed before cooking, but they do have a wonderful flavour. A single serving is a cup of mushrooms, but this tests as high FODMAP. A half serving of half a cup would okay for most IBS sufferers in moderation, and a quarter serving of a tablespoon is low FODMAP.
Canned Champignon Mushrooms
Canned champignon mushrooms are low FODMAP in a single serving of half a cup. They are still high in nutrients. You can replace most types of high FODMAP mushrooms with canned champignon as an alternative.
Oyster mushrooms are one of the only types of fresh mushroom that tests as low FODMAP. A single serving is one cup, but even a double serving of two cups is still low FODMAP. They have a nutty taste, and work really well in soups, salads, and sauces. They do need to be cleaned well before eating, as they tend to be a popular home for bugs and beetles. Some people can be allergic to the spores of oyster mushrooms, and they can leave them feeling a little sick. Only eat a small amount if you’ve never had them before to see how your body will react to them.
So, do you now know the answer to this question: Are Mushrooms Low FODMAP?