Are mushrooms low FODMAP?
The simple answer to this question is: no, most kinds of mushrooms are not. But, there are a few types of mushrooms that are low FODMAP, so you don’t have to avoid them completely.
Below I will give you an overview of which mushrooms you can eat on the low FODMAP diet and which you have to avoid.
What FODMAP is in mushrooms?
Most mushrooms that are not low FODMAP contain the FODMAP mannitol. In the reintroduction phase of the FODMAP diet, you will test how you respond to this group.
The common mushroom is also one of the test products that Monash University advices to test how you respond to mannitol.
You test on 3 test days respectively with 10 grams (1/2 mushroom), 40 grams (2 mushrooms), and 80 grams of mushrooms (4 mushrooms)
Do you know if you tolerate mannitol well? Then mushrooms are probably not a problem for you.
Mushrooms that are high in FODMAPs
I will start with the bad news and tell you about the types of mushrooms that are not low FODMAP. The following mushrooms should be avoided when you are in the elimination phase of the FODMAP diet.
A few of these mushrooms have a small low FODMAP serving. But this serving is so small, that you can’t do much with it. I will include the safe amount, just to give the full information:
- Button mushroom: a serving of 7 grams is low FODMAP. At 10 grams, your serving contains a moderate amount of mannitol.
- Shiitake mushroom: a serving of 7 grams is low FODMAP. At 17 grams, your serving contains a moderate amount of mannitol.
- Portobello mushroom: a serving of 10 grams is low FODMAP. At 15 grams, your serving contains a moderate amount of mannitol.
- Red pine mushroom: a serving of 17 grams is low FODMAP. At 27 grams, your serving contains a moderate amount of mannitol.
Dried mushrooms
Monash University has also tested a few dried mushrooms. These are also not low FODMAP, except for a very small amount that is so small that you can’t do much with it:
- Dried shiitake mushroom: a serving of 7 grams is low FODMAP. At 15 grams, your serving contains a moderate amount of mannitol.
- Dried black chanterelle mushroom: a serving of 3 grams is low FODMAP. At 4 grams, your serving contains a moderate amount of sorbitol. Note that this mushroom is the only one that contains the FODMAP group sorbitol instead of mannitol.
- Dried porcini mushroom: a serving of 10 grams is low FODMAP. At 15 grams, your serving contains a moderate amount of mannitol.
Low FODMAP mushrooms
The good news is that there are three kinds of mushrooms that you can eat during the elimination phase of the diet.
These mushrooms have a higher low FODMAP serving.
Oyster mushrooms
Oyster mushrooms are low FODMAP in a serving of 75 grams or 1 cup. The Monash University FODMAP app doesn’t give a maximum serving size for oyster mushrooms.
The text below the traffic light in the app also says that the “green traffic light” rating system allows you to eat multiple serves of “green” foods per meal.
Canned white button mushrooms in brine
Monash University has also tested that canned white button mushrooms in brine are low FODMAP in a serving of 75 grams or 1 cup.
Canned foods can have a lower FODMAP content than the fresh equivalent because FODMAPs are water-soluble and can leach out of the food into the canning liquid.
Because of this it is important that you rinse and drain the mushrooms well before using them.
Slippery jack / sticky bun mushroom
This kind of mushroom is low FODMAP in a serving of 40 grams or 1/2 cup. At a serving of 61 grams or more, it contains a moderate amount of mannitol.
Three kinds of low FODMAP mushrooms to enjoy
I know that if you are used to eating fresh mushrooms, having canned ones can be a bit of a disappointment. But as a mushroom lover, I am very happy that I can at least have those.
And, the fact that fresh oyster mushrooms are low FODMAP is even better. I love using those in my meals.
Low FODMAP recipes with mushrooms
On Karlijn’s Kitchen, you can find plenty of low FODMAP recipes with mushrooms. Check out a few examples below:
- Creamy mushroom soup
- Clear mushroom soup
- Mushroom croquettes
- Mushroom cream sauce
- Mushroom burger
- Mushroom and prosciutto risotto
What is your favorite recipe with mushrooms?
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?
