Low FODMAP Mushrooms: What to Eat and What to Avoid

If you are following the low-FODMAP diet, you may have been told to avoid mushrooms. However, not all mushrooms need to be avoided! This article contains a list of low-FODMAP mushrooms to enjoy and tips for incorporating them into your meals.¹

Low-FODMAP mushrooms to enjoy

Using the Monash University FODMAP app, you can check which foods are high in FODMAPs. All information in the following section was obtained using the Monash FODMAP app.

Oyster mushrooms

Oyster mushrooms are low FODMAP in 1-cup serving sizes. They have a unique savory flavor, making them a tasty addition to many meals.

Try panfrying them over high heat. This will crisp them up, making them a delicious side or topping for any dish you make.

King oyster mushrooms, which are larger, can also be grilled like a steak. Season with your favorite low-FODMAP seasonings and grill until golden brown.

Canned champignons

Canned champignon mushrooms are low FODMAP at a serving size of 6 mushrooms.

To prepare, drain and rinse the mushrooms under cold water. Try adding them to a salad, stir-fry, or omelet. They are also delicious combined with the green portion of scallions (but avoid using the white portion, as they are high in FODMAPs) and rice.

Dried porcini mushrooms

Dried porcini mushrooms are low FODMAP at a serving size of 1 tablespoon. Above this serving size, they are high in the FODMAP mannitol.

Dried porcini mushrooms can be cooked whole or ground. If you are cooking them whole, soak them in hot water for at least 15 minutes before adding them to your meal.

To use dried porcini mushrooms in their ground form, blend them in a food mill until you are left with a fine powder. This power can be added to soups to deepen the flavor or sprinkled on meats with low FODMAP spices.

Dried black chanterelle mushrooms

Dried black chanterelle mushrooms are low FODMAP at a serving size of 1/8 cup. Above this serving size, they are high in the FODMAP sorbitol.

Try sautéing them with olive oil and the green parts of scallions. Then, toss them with gluten-free pasta for a delicious and comforting low-FODMAP meal.

Dried shiitake mushrooms

Dried shiitake mushrooms are low FODMAP at a serving size of 2 mushrooms. Above this serving size, they are high in the FODMAP mannitol.

Dried shiitake mushrooms can be used in a variety of ways. Try using them in soup (they will soften as the soup simmers). If you’re not using them in soup, soak them in water and discard the stems, which are too tough to eat.

High-FODMAP mushrooms to avoid

While there are several types of low-FODMAP mushrooms that you can enjoy on the low-FODMAP diet, certain varieties of mushrooms are high in FODMAPS and need to be avoided during the elimination phase of the diet. They include:¹

• Fresh button mushrooms (high in mannitol and moderate in fructans)
• Fresh shiitake mushrooms (high in mannitol)
• Fresh enoki mushrooms (high in mannitol)
• Fresh portobello mushrooms (high in mannitol)

Once you have completed the low-FODMAP diet's elimination phase, you can reintroduce high-FODMAP mushrooms.²

Mushrooms and IBS

Mushrooms can add a wonderful depth of flavor to many different cuisines, but it is important to choose low-FODMAP mushrooms while you are in the elimination phase of the low-FODMAP diet. It’s also important to be mindful of serving size, as certain low-FODMAP mushrooms become high FODMAP in larger serving sizes.

What’s your favorite way to incorporate low-FODMAP mushrooms into your diet? Let us know in the forums, or comment below!