Are mushrooms low FODMAP?

Published on: 05/28/2023

When it comes to the FODMAP content of food the answer is never a straight forward yes or no. The FODMAP content varies between mushroom varieties. Read on to find out which mushrooms are low FODMAP. 

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Low FODMAP mushrooms

  1. Oyster Mushrooms

Oyster mushrooms have a distinct oyster-like shape hence the name. They have a mild delicate flavour and a pleasant subtle aroma. Oyster mushrooms offer versatility in cooking, allowing them to be prepared in various ways such as stir-frying, grilling and roasting.

People commonly incorporate them into soups, stews, risottos, pasta dishes, and vegetarian/vegan recipes as meat substitute.

They are the only tested mushrooms that are low FODMAP in large quantities as they only become moderate in FODMAPs at a very large serving of 1kg! 

Click here for a low FODMAP creamy chicken, bacon and oyster mushroom pasta recipe!

Cannot find oyster mushrooms at your local supermarket?

It is actually quite easy to grow your own at home. Explore the links below for oyster mushroom growing kits:

  1. Canned Champignons Mushrooms

Canning reduces the FODMAP content of foods as the FODMAPs leech out in the canning liquid. 

Canned mushrooms are easy to find and have a long shelf life. However, their texture is quite different compared to fresh mushrooms. They tend to be softer and less firm. The flavour is also different however they do still retain some of the earthy and umami characteristics associated with mushrooms. 

They can be used in a variety of recipes including pasta dishes, stir fries, soups, stews, casseroles and as a pizza topping. 

When using these it is essential to drain and rinse them well. Limit your serving size to <200g.  

High FODMAP mushrooms

  1. Button mushrooms
  2. Enoki mushrooms
  3. Portobello mushrooms
  4. Shiitake mushrooms
  5. Red pine mushrooms

Dried Mushrooms

  1. Black Chanterelle

These mushrooms are low FODMAP at a 3g serving. 

  1. Shiitake 

Dried shiitake mushrooms are low FODMAP at a 7g serving. 

  1. Porcini 

These mushrooms are low FODMAP at a 10g serving.

In Summary 

You can enjoy oyster and canned champignons mushrooms on a low FODMAP diet. 

However, once you undertake reintroduction, if you tolerate mannitol you will likely be able to reintroduce most of these mushrooms back into your diet. 

Are you unsure on how to determine what your food intolerances are? Sign up to my IBS Freedom Formula program designed to help those with IBS find relief from symptoms quickly, identify their intolerances and improve gut health.

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