What is Low FODMAP?

First, let’s review what makes a food low or high FODMAP. 

FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation. 

Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods. 

Portion size explanation

FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work.

If you’re new to the Low FODMAP diet, check out my  Beginner’s Guide to the Low FODMAP Diet here. 

Has Monash tested mushrooms?

Yes! These are all of the varieties that have been reviewed:

• Black chanterelle
• Button
• Enoki
• Lion’s Mane (powder)
• Oyster (hiratake)
• Portobello
• Porcini
• Red pine/saffron milk
• Shiitake (raw and dried)
• Slippery jack
• White button canned in brine (champignons)

What FODMAPs do mushrooms contain?

• Mannitol
  • Most mushroom varieties contain mannitol, which is a sugar alcohol. Refer to the Monash app for the most up to date portion sizes, as they vary based on variety. 
• Fructan
  • Lion’s mane contains both fructans and mannitol. You can include 1 tsp during the elimination phase.
• Sorbitol
  • Black chanterelle, dried, is the only variety that I found that contains the other sugar alcohol, sorbitol. You can include up to 1 Tbsp during the elimination phase. 

Nutrition benefits of mushrooms

• Vitamin B6
• Selenium
• Zinc
• Contain a polysaccharide that acts as a prebiotic, which is great for gut health!
• Some varieties are a decent source of Vitamin D

How to include mushrooms in your Low FODMAP Diet

During the elimination phase of the diet, you’ll only be able to include oyster mushrooms. Once you move into the challenge (or reintroduction phase), you’ll be able to test different mushrooms. The mannitol challenge let’s you test button mushrooms in very small amounts, so if you pass that then you know you’ll be able to tolerate other varieties like shitake, portobello and porcini. Dried mushrooms, like black chanterelle and lion’s mane, contain other FODMAP varieties, so I would recommend testing them on their own for tolerance. 

Recipes

Low FODMAP Garlic Mushroom Pasta by Fun Without FODMAPs

Low FODMAP Roasted Oyster Mushrooms by The FODMAP Formula

Low FODMAP Two Mushroom Miso Soup by FODMAP Everyday

Low FODMAP  Mushroom Risotto by Gourmend

Spinach and Mushroom Low FODMAP White Pizza by FODY Foods

Low FODMAP Hot & Sour Soup by Monash University

Low FODMAP Mushroom Products

We’re pretty limited with Low FODMAP friendly mushroom products! Most soups are not FODMAP friendly and mushrooms are not really something that preserve well. I do have two good options for you below!

• Four Sigmatic Mushroom Coffee Mix (lion’s mane)
• Gourmend Vegetable Broth (includes oyster mushrooms in the broth). Check out their website for plenty of recipes including their broth! Need a discount code? Use “theguthealthrd” for 15% off. 

Quick Answers: Low FODMAP Mushrooms

• Are oyster mushrooms Low FODMAP?
  • Yes! The serving size is 1 cup.
• Are reishi mushrooms Low FODMAP?
  • TBD. They have not been tested yet. I’d recommend avoiding during the elimination phase and then trialing a small serving during the reintroduction phase.
• Are white mushrooms Low FODMAP?
  • White mushrooms, aka button mushrooms, are high in the FODMAP mannitol. Avoid during the elimination phase. 
• Are canned mushrooms Low FODMAP?
  • Yes…if they’re canned oyster mushrooms. Unfortunately, unlike with beans, the canning process does not impact the FODMAP content. 

I hope this blog post was helpful and that you found all of your mushroom related questions answered! Feel free to drop your questions in the comments section below.

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