The most common FODMAP found in mushrooms is mannitol. Mannitol can trigger gastrointestinal symptoms in some people, especially those with irritable bowel syndrome (IBS) or other digestive sensitivities.
What Are FODMAPs?
FODMAPs are types of carbohydrates that can lead to digestive problems. They stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
Not all FODMAPs will irritate everyone. Before abandoning foods altogether, figure out which FODMAPs are your trigger.
Mushrooms FODMAP
Mushrooms contain carbohydrates called FODMAPs that can cause stomach trouble for some people. The specific FODMAPs found in mushrooms include polyols, particularly mannitol.
Many types of mushrooms, such as button mushrooms, shiitake, and enoki, are high in FODMAPs due to their high levels of mannitol and sorbitol.
However, certain mushrooms like oyster mushrooms and canned champignons (white button mushrooms) can be tolerated in smaller servings by most people with FODMAP sensitivities.
Table of Mushrooms and FODMAP Content
Some mushrooms may trigger people with IBS or other digestive issues, but which ones? Even low FODMAP mushrooms need to be eaten in moderation, pay attention to serving size.
Mushroom | FODMAP Content |
Black Chanterelle Dried | Sorbitol (high) 7 grams 1/4 cup |
Button | Mannitol (high), Fructan (moderate) 75 gram |
Champignons /white button, canned in brine | Green Light: A 75 gram serving should be tolerated by most |
Enoki | Mannitol (high) 75 gram |
Lion's Mane | Mannitol (moderate), Fructan (moderate) 115 gram serving |
Oyster / hiratake | A 75 gram serving should be tolerated by most |
Porcini / porchino / penny bun dried | Mannitol (high) 30 gram |
Portabello / portabella / cremini | Mannitol (high) 75 gram |
Red Pine / saffron milk cap | Mannitol (high) 75 gram |
Shiitake | Mannitol (high) 75 gram |
Slippery Jack / sticky bun | Mannitol (high) 75 gram |
High FODMAP Mushrooms (Shitake Mushrooms)
Not all mushrooms are created equal when it comes to FODMAPs. Button mushrooms, cremini mushrooms, and dried shiitake mushrooms are high in FODMAPs. They can trigger symptoms in sensitive individuals. It's best to avoid or limit these varieties if you have a sensitive stomach or are following a low FODMAP diet.
Cremini and Button Mushrooms
Certain mushrooms, like button and cremini mushrooms, contain a FODMAP called mannitol. After eating mushrooms, mannitol can make some people feel bloated, gassy, or uncomfortable.
Mannitol is known to be in higher amounts in certain types of mushrooms, such as button and cremini. This is a general statement, as many factors can affect FODMAP concentration.
Not all mushrooms have the same FODMAPs. For more specific information on the type of FODMAPs found in mushrooms, see the table below.
Low FODMAP Mushrooms
Oyster Mushrooms
Some mushrooms are better for people following a low-FODMAP diet, and oyster mushrooms are low FODMAP. This makes them a good choice if you have a sensitive stomach or irritable bowel syndrome (IBS).
Oyster mushrooms can make many dishes tastier with a mild flavour and soft texture. They’re also a great source of protein, fibre, and B vitamins, all without causing digestive issues.
Canned Champignon Mushrooms
and canned champignon mushrooms are considered low-FODMAP mushrooms. This is when they're eaten in small servings. These mushrooms can be a great addition to a low FODMAP diet. They offer a delicious option without causing digestive discomfort.
Monash University's Recommendations
Monash University, a leader in FODMAP research, has tested many varieties of mushrooms. They found mushrooms like shiitake mushrooms and enoki mushrooms are high in FODMAPs. Limit them. But, they recommend oyster mushrooms as a fodmap-friendly option. Just be sure to consume them in appropriate servings.
Low FODMAP Diet
If you love mushrooms but are following a low FODMAP diet, try incorporating low FODMAP mushrooms like oyster mushrooms into your meals. You can enjoy their unique flavour without worrying about digestive issues. Always start with small servings to see how your body reacts, and enjoy experimenting with FODMAP-friendly recipes.
Cooking to Reduce FODMAPs
Did you know that cooking mushrooms can help reduce their FODMAP content? When you cook mushrooms, some of the mannitol, a common FODMAP in mushrooms, can leach into the cooking liquid. By discarding this liquid, you can lower the FODMAP levels and make them easier on your stomach.
What Else Can You Do?
Try a low FODMAP diet and see if it reduces your symptoms. Slowly reintroduce mushrooms into your diet and see if your symptoms return. Or you might want to limit or avoid mushrooms if you have a sensitive stomach or IBS.
Cooking mushrooms can help reduce the FODMAP content of mannitol. Mannitol is one of the polyols (sugar alcohol). Some mannitol content may leach into the cooking liquid when mushrooms are cooked. By discarding this cooking liquid, you can reduce the mannitol content.
If you're unsure, it's a good idea to talk to a healthcare pro or a dietitian who knows about stomach issues. They can give you personalized advice on what foods to eat or avoid.
Everyone's stomach is different, so what works for one person might not work for another. If mushrooms don't agree with your tummy, plenty of other delicious foods can be enjoyed.
Are the FODMAPs in Mushrooms Triggering?
If you have a sensitivity to mannitol, then most mushrooms will be triggering for you. Not all mushrooms have the same FODMAPs, and you may be able to tolerate different varieties. Cooking mushrooms and rinsing or draining their liquid can also help to reduce FODMAP content.
If oxalates are of interest to you, read oxalate content in mushrooms.
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