I bet you thought that all mushrooms were high FODMAP right? Well I’ve good got news for you. FODMAP testing shows that you don’t have to give up all mushrooms while you are on the low FODMAP diet. Check out my FODMAP guide to mushrooms below to learn which ones you can enjoy.
Low FODMAP Mushrooms
These are mushrooms you can enjoy while on the low FODMAP phase of the low FODMAP diet.
Oyster Mushrooms (1 cup serve)
Oyster Mushrooms have a slightly sweet and subtle nutty flavor that goes well in soups, stews and sauces, just remember to add them in the last few minutes of cooking. Or try sautéing them in your next stir-fry. According to Monash University, Oyster mushrooms are low FODMAP in 1 cup serves.
Canned Champignon Mushrooms (1/2 cup serve)
Canned champignon (button) mushrooms are popular in Asian cuisine, and they are low FODMAP in ½ cup serves (1). This is most likely because the mannitol & fructans in the champignon mushrooms leach into the brine, lowering the overall FODMAP content of the mushrooms themselves. Just remember to buy champignon mushrooms in brine and rinse them well before using.
Black Fungi Mushrooms (1 cup serve)
Black fungi mushrooms have been tested by FODMAP Friendly and are low FODMAP in 1 cup serves. This type of mushroom is often used in soups and stir-fries in China.
Shimeji Mushrooms (1 cup serve)
Shimeji mushrooms are edible mushrooms native to East Asia. These mushrooms are bitter when raw and should be served cooked. You can enjoy these mushrooms in the dishes mentioned above or try slow-roasting them at a low temperature with butter. According to FODMAP Friendly these mushrooms can be enjoyed in 1 cup serves.
Dried Mushrooms
Dried Shiitake Mushrooms
According to Monash University, these dried mushrooms are low FODMAP at a 2 mushroom serve but become high FODMAP in larger serves.
Dried Porcini Mushrooms
Portion size is important when it comes to these mushrooms. They are high FODMAP in 1 cup serves, contain moderate FODMAPs in ½ cup serves and are low FODMAP in 1 tablespoon serves (1).
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High FODMAP Mushrooms
Many common varieties of mushroom are high FODMAP for mannitol, and should be avoided during the low FODMAP phase of the low FODMAP diet (1, 2). Once you have tested your tolerance to mannitol, you can look at reintroducing the mushrooms below:
- Portobello mushrooms
- Fresh Shiitake mushrooms
- Fresh button mushrooms
- Enoki Mushrooms
- Swiss Brown Mushrooms
Hi Alana!
Any idea if chanterelle mushrooms are considered low FODMAP and if so, what the recommended quantity would be?
Thanks!
Hi Rachel,
Chanterelle mushrooms are currently untested for FODMAPs. This means we would recommend avoiding them during the first phase of the low FODMAP diet and then testing your tolerance to them once your symptoms are settled.
Does anyone know if bolete mushrooms or morels are Low FODMAP?
Hi Jeffery,
Bolete mushrooms are currently untested. If you have finished the first phase of the low FODMAP diet then you can try a small amount and test your tolerance levels to them.
Hi
Is the Stamet 7 supplement high fodmap? I didnt even think about that while taking them.
Thank you
Hi Liz,
We generally wouldn’t recommend that product during the first phase of the low FODMAP diet due to the mushroom content. I hope that helps!
Can SIBO eat food cooked in mushrooms if they don’t eat the mushrooms?
Hi Becky,
The FODMAP content of foods, like button mushrooms, will leach into any liquid in the dish and raise the FODMAP content of the whole meal. You might find you can get away with picking the mushrooms out of a stir-fry dish that doesn’t contain a sauce, however you wouldn’t be able to just pick the mushroom out of a soup. If you are in the first phase of the low FODMAP diet, then it’s best practice to avoid eating high FODMAP foods unless they have a safe serve.
Hi Alana
Do you know anything about the parasol mushroom?
Hi Rebecca,
Thanks for commenting. Parasol mushrooms are currently untested. This means you will need to find your own tolerance levels to them. We suggest trying a small amount when your symptoms are settled and then increasing your serve if you gut remains calm.
Hi Alana, are Cremini low FODMAP muschrooms?
Hi Cheryl,
Okay so cremini mushrooms haven’t been tested for FODMAPs yet. However, they do belong to the same family as button mushrooms and portobello mushrooms. This means we would treat them as high FODMAP for now and then test your tolerance to them during the challenge phase. I hope that helps!
Are white mushroom okay?
Hi Camille,
White mushrooms are also called button mushrooms or champignon mushrooms – these are high FODMAP for mannitol so it’s recommended that you leave these out of your diet until you are ready to test your tolerance to mannitol.
I’m interested in eating local (NY) and growing my own mushrooms. Have any of these gourmet mushrooms been tested? Monash is slow to reply.
Wine cap
King Trumpet
Hen-of-the-Wood/Maitake
Lion’s Mane
Poplar/Pioppino
Thanks
Hi Nancy,
That is a great question. As far as we are aware these mushrooms have not been tested for FODMAPs yet, so we don’t know if they are high FODMAP or low FODMAP. This means you will need to test your own tolerance level to these mushrooms: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
Hello,
What about Skitake mushrooms?
Are they also high FODMAP?
Thank you
Hi Juliana,
Do you mean Shiitake mushrooms? These mushrooms are considered high FODMAP so we would recommend avoiding them until you are ready to reintroduce mannitol.
Do you have info on chaga mushroom tea? Thanks!
Hi Sara,
Thanks for commenting. Right now we don’t have FODMAP information on this tea so we would treat it as potentially high FODMAP. We’d recommend you test your tolerance to it during the FODMAP reintroduction phase.
Its Morel season, and they are appearing in our local farm to table restaurants. Are they considered high FODMAP? Thanks!
Hi Jo,
Thanks for commenting. Morel mushrooms are currently untested for FODMAPs – that means we don’t know if they are high FODMAP or low FODMAP. If your symptoms are relatively settled when we would suggest you test your own tolerance to them. Here’s some information on how to do that: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
I have read your post on fodmap acceptable mushrooms. I’ve come across canned straw mushrooms and the internet states that this fungus can cure anything from a hangnail to advanced cancer, As I am in my 80’s (and thanks to your post, I just became aware of mannitol in foods I consume all the time with worsening effects) I don’t want to take a chance. Do you have any information?.
Hi Lois,
Thank you for commenting. Unfortunately canned straw mushrooms haven’t been tested for FODMAPs yet – this means we don’t know if they are high FODMAP or low FODMAP. This means the only way to find out if you tolerate them is to try a small amount and see how you go: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
Hello!
I’m interested in the benefits of some mushrooms that are being added to supplements and coffee replacements-has anyone had any luck with any of those products? Like reishi or lions mane?
Thanks!
Hi Amanda,
Thanks for commenting. As far as we are aware reishi and lions mane haven’t been tested for FODMAPs yet. This means we would suggest that you test your own personal tolerance levels to products that contain these ingredients: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
Hi what about Mountain Meadow Mushrooms ?
Thank you!
Hi Sol,
Unfortunately, mountain meadow mushrooms haven’t been laboratory tested for FODMAPs yet. This means we don’t know if they will be low FODMAP or high FODMAP. If your symptoms are settled then you can test your own tolerance levels to these mushrooms. You can find out how to do that here:https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
Hello,
Can you tell me about porcini mushrooms on fodmap diet?
Thanks
Kormi
Hi Kormi,
Thanks for commenting. Right now we only have information on dried porcini mushrooms which are high FODMAP for mannitol. This means we’d recommend leaving them out of your diet until you test your tolerance to mannitol.
Thanks
Royal agaricus mushrooms are used for immune support purposes. In a pill form, are they low FODMAP?
Hi Suz, thanks for commenting. Right now royal agaricus mushrooms have not been tested for FODMAPs. This means we don’t know if they are high FODMAP or low FODMAP. If you are in the first phase of the low FODMAP diet then we’d recommend avoiding this product until you’ve seen if your symptoms respond to the diet. Then you can test your tolerance to the mushrooms in pill form and see how you go.
I know that fresh oyster mushrooms are low FODMAP. Are dried oyster mushrooms that have been re-hydrated low FODMAP as well? What is a good method to re-hydrate them?
Hi Steve,
We don’t have information on the FODMAP content of dried oyster mushrooms. We know that FODMAPs are often concentrated in dried foods. This means for now we’d recommend sticking to fresh oyster mushrooms if you are in the first phase of the low FODMAP diet.
I round an article today saying that button mushrooms are now low FODMAP. A lot of info that I read contradict ….. so I never really know if I am going to suffer or not
Hi Davina,
According to Monash University, the lead research center for the low FODMAP diet, fresh button mushrooms are high FODMAP and should be avoided during the first phase. Canned champignon mushrooms (button mushrooms) are much lower in FODMAPs as the FODMAPs leach out of the mushroom and into the brine in the can. That means you can use canned champignon mushrooms during the first phase of the low FODMAP diet. We would highly recommend that you purchase the Monash University FODMAP Diet app as this contains the most extensive and up-to-date food lists for the low FODMAP diet: https://monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
Are “chicken of the woods’ mushrooms low FODMAP?
Hi Sam,
Thanks for commenting. As far as we are aware this type of mushroom hasn’t been tested for FODMAPs yet. Once you’ve finished the first phase of the low FODMAP diet, we’d encourage you to try it and see how you go. That way you can decide whether or not to include it in your diet based on your own tolerance levels.
Can you cook with button mushrooms and not eat them on a low dismal diet?
Thanks for commenting. You can fry them in oil and then discard the mushrooms (feed them to family members) – this would create infused oil that is low FODMAP. Avoid cooking them in water based dishes (e.g. soups or stews) as the FODMAPs will leach out of the mushrooms and into the dish. Normally, we suggest avoiding button mushrooms for a few weeks until you finish the first phase of the low FODMAP diet – then you can test your tolerance to them.
Low FODMAP alternatives for button mushrooms would be canned champignon/button mushrooms in brine (drain off the brine and rinse them well before using) or oyster mushrooms. We hope that helps!