If you’ve recently been diagnosed with IBS or another inflammatory digestive condition, it’s understandable that you’d want to follow a low FODMAP diet. Flare-ups are excruciating, and you want to prevent them at all costs. How about mushrooms? Are mushrooms low fodmap?
Are Mushrooms Low FODMAP?
You’ve probably observed that mushrooms are naturally classified as a high FODMAP item. This classification has a major flaw: mushrooms exist in many shapes, sizes, and variations. Each mushroom has a different digestive tract passage and affects your gut in different ways.
Yes, certain mushrooms have a lot of FODMAPs, but some don’t. Here’s a quick approach to determining whether or not those mushrooms are FODMAP friendly. Mushrooms are high in fiber, have a low-fat content, and have no cholesterol.
Do Mushrooms Contain FODMAPS?
Monash University in Australia is one of the leading research institutions examining the FODMAP qualities of foods in the world. According to Monash University’s FODMAP research, not all types of mushrooms are off-limits.
Even in numerous servings, some are still low FODMAP options! We looked into the Monash FODMAP research and compiled information about several mushrooms below. You may always use the Monash App to identify which foods are low in FODMAPs and which are high. Which mushrooms are FODMAP-friendly and which should be avoided entirely are listed below?
Which Mushrooms Have a Low FODMAP Content?
Even if you’re disappointed that you won’t be able to eat some of your favorite mushroom-based delicacies, you may get enthusiastic again since there are a few species of these umbrella fungi that work in low fodmap diets.
Here are some mushrooms that are low in FODMAPs:
1. Mushrooms Shiitake
Because of their rich, buttery, meaty flavor, shiitake mushrooms are utilized in most Eastern Asian cuisines. One serving is four mushrooms, and a half serving is two mushrooms, according to the MONASH University FODMAP testing. Shiitake mushrooms, however, are high in Polyol-mannitol, which implies they’re high in FODMAP in both servings.
2. Shiitake Mushrooms, Dried
When shiitake mushrooms are dried, their flavor becomes smokey and deep. Drying them boosts their overall nutritional worth, making them even more potent. A serving of dried shiitake mushrooms, on the other hand, is still high in FODMAPs, while a half portion is low in FODMAPs.
3. Mushroom Button
Button mushrooms are utilized in cooking and sauces because of their delicate flavor and pure white color. A cup is a serving, although it has a high FODMAP content. FODMAP levels are considerable even in a half-serving of button mushrooms.
4. Mushrooms Enoki
Enoki is long, thin mushrooms that are also called enokitake. They are often used in soups and salads. Both a single serving and a half serving of these mushrooms are high in FODMAPs, so you should stay away from them.
Even though these mushrooms are low in FODMAPs, they can still have an impact on your gut health and can be hazardous on a FODMAP exclusion diet. The most important factor is portion sizes.
People frequently overeat these mushrooms because they believe they are harmless, which is partially accurate. However, overeating anything can be dangerous, especially if you already have a health problem.
Is Mushroom Nutritious?
They have more vitamin and mineral content than nearly any other vegetable, including Niacin, B1, phosphorus, potassium, copper, and iron. They were regarded to have magical properties by the ancient Egyptians, and they were employed for health purposes by the Chinese. Overall, they’re a formidable little fungus.
However, are mushrooms low in FODMAPs? The majority of the time, the answer is no. Most mushrooms are rich in FODMAPs, but it’s not as simple as that; depending on your IBS triggers and serving size, some species may be good for you to eat.
Low-FODMAP Mushroom Portion Sizes
The majority of low FODMAP mushroom alternatives necessitate portion restriction. Serving the size of 1 cup oyster mushrooms and 12 cups canned mushrooms, for example, should be the maximum.
When dried, Shiitake and Porcini mushrooms have a low FODMAP content. It gets complicated because the optimum serving size for low FODMAP is 2 shiitake dry mushrooms (approximately 7g). Anything more will raise the FODMAP level.
Porcini mushrooms necessitate considerably more precision. Only when dried and in 1 tbsp portions are they safe. FODMAP levels above that range from moderate to high.
Oyster Mushrooms Are Low In FODMAPs For A Reason
The fact that oyster mushrooms contain an all-time low level of 75g mannitol per cup is the main reason they fall into the low FODMAP category. This is substantially lower than the complete list of edible mushrooms, which have far higher mannitol and fructose levels.
The king, phoenix, pink, blue, golden, and pearl oyster mushrooms are among the low FODMAP mushrooms identified by Monash University. The type of low FODMAP food isn’t always indicated.
The most important thing is that the oyster mushrooms are fresh. Dried oyster mushrooms have not been studied. Still, given the evidence that shiitake and porcini mushrooms are low FODMAP when dried, it only seems reasonable that oyster mushrooms, which are already low FODMAP, would be the same.
Why Do Canned Mushrooms Have a Low Fodmap Value?
You might wonder why canned mushrooms are on the list of foods that are low in FODMAPs. Mushrooms are put in a brine solution when they are canned. Mannitol and fructans are released into the brine and drain out. The mushrooms are mainly free of such components when consumed.
To maintain it low FODMAP, there are a few key items to remember.
1. Purchase champignon mushrooms that are brined.
2. Drain the brine and thoroughly rinse the mushrooms in clean, fresh water.
3. Stick to a serving size of 12 cups. Anything more will raise the FODMAP level.
Cooked Mushrooms Are Low In FODMAP
There is currently no evidence that cooking reduces FODMAP levels in food. You can cook using one of the low FODMAP mushroom kinds and stick to the serving sizes.
The concept behind avoiding high FODMAP foods is that you’re still eating the components they contain. Because the mannitol, sorbitol, and fructose, cook into the dish, this is the case. Heat does not appear to diminish or remove these components from mushrooms, according to a study.
Final Thoughts
There is anything you may swap for mushrooms in your meals on an elimination diet, other than using the necessary servings of low FODMAP mushroom alternatives.
That would be eggplants, specifically roasted eggplants. They’re a great low-FODMAP alternative to mushrooms that may be used in similar methods and meals. Eggplants are very similar in texture to mushrooms, making them perfect substitutes if you need to eliminate the fungi. So, are mushrooms FODMAP-friendly?
Mushrooms are often high in FODMAP because of their high mannitol content. Oyster mushrooms are examples of mushrooms that operate well on a low FODMAP diet. However, watch serving sizes and seek medical advice if you have gastrointestinal problems.
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