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 please keep on reading 😉
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:
- Button mushroom
- Chanterelle mushroom
- Slippery Jack mushroom (Suillus luteus or sticky bun mushroom)
- Shiitake mushroom
- Enoki mushroom
- Portobello mushroom
- Porcini mushroom
Most mushrooms are high in mannitol, except for the dried black chanterelle mushroom, which is high in sorbitol.
If you have finished the reintroduction phase and you have found out that you tolerate sorbitol well, that is good news! Because that means you can probably reintroduce most kinds of mushrooms back into your diet.
Low FODMAP mushrooms
But wait, I told you there was good news as well. There are two kinds of mushrooms that you can eat during the elimination phase of the diet:
- Oyster mushrooms: become high in mannitol and sorbitol at a serving of 1 kilogram. So these mushrooms can be enjoyed in a large serving.
- Canned mushrooms (champignons): become high in mannitol at a serving of 200 grams. So these mushrooms can be enjoyed in a serving of up to about 150 grams.
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?
Together we go for a calm belly!
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