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 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