Mushrooms FODMAP Content Explained

Low FODMAP diet

By Kirsten Jackson

In this article, we will be answering your question, ‘are mushrooms low FODMAP?’

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.

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’ flavors, often described as rich, savory 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 sautéing.

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 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, sauteé, 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 mannitol.

These mushrooms, alternatively known as Red Pine mushrooms, have nutty and earthy flavors.

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 polyol sorbitol.

Black Chanterelle mushrooms, also known as black trumpet mushrooms, have smooth, soft textures and earthy and smoky flavors. 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 polyol mannitol.

These mushrooms have earthy, nutty, deep, rich flavors 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.

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.

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 10µg 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 10µg 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 ‘Are mushrooms low FODMAP?’, substituting regular recipes with fodmap-friendly mushrooms couldn’t be easier!

Here are some low FODMAP mushroom recipes:

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 flavors 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 ‘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

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