Mushrooms on a FODMAP Diet
When it comes to eating mushrooms there is no quick and easy guide because mushrooms come in many varieties and each of these behaves differently in your digestive system.
However, many mushrooms are considered high FODMAP which means if you are in doubt about a mushroom or recipe that contains mushrooms then you should avoid it rather than risk a flare-up in your gut.
Many common types of mushrooms found on supermarket shelves are high FODMAP. These are mushrooms such as the common white mushrooms you see, button mushrooms and brown mushrooms. Unfortunately, all of these should be avoided completely.
However, all is not lost, there are varieties of mushrooms you can include in your diet in small amounts.
Oyster Mushrooms – Oyster mushrooms are one mushroom variety that you can eat fresh. You can eat up to a cup of mushroom in one serving and it will still be low FODMAP. These are fairly easy to find so add some to your shopping and add some mushroom back into your diet.
Champignon Mushrooms – Champignon mushrooms are most commonly found in the tinned section of the supermarket. This means they keep for ages and you can eat this type of mushroom.
Make sure you pick the canned version though as this is the type that has been tested by Monash University and are considered low FODMAP. A serving of this type of mushroom would be about half a cup so try and stick within this to ensure you keep your diet low FODMAP.
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Recommended Mushroom Portion
The portion size you should eat will depend on the type of mushroom. For almost all types of mushroom, you should include absolutely none in your diet and avoid it as much as you can.
However, there are two varieties of mushroom we have mentioned that should be safe for you to eat on your low FODMAP diet. These are champignon mushrooms which you can eat a serving of half a cup and the second variety are oyster mushrooms which you can eat a whole cup!
For oyster mushrooms, you may even be able to include more than this but this is down to you understanding your body and testing how many your digestive system can cope with.
How to Use Mushrooms
Mushrooms are easy to use on a low FODMAP diet. Even with the low FODMAP varieties, you need to be careful of overloading so use them carefully and sparingly to get the most out of your mushrooms. Here are some ideas for you to try.
Roasted Oyster Mushrooms – These are a delicious side dish that can accompany your main meals and add that delicious mushroomy taste to your diet without the FODMAPs.
Coat your mushrooms in a little oil, some chives, thyme, salt and pepper and then pop them into a roasting dish and roast for between 35 and 45 minutes. Simple and delicious!
Make Mushroom Soup – Mix some oyster mushrooms into some stock with your favourite low FODMAP vegetables. Season with a little leek, salt and pepper and then boil until the vegetables are cooked through.
If you like a smooth and creamy soup then give the soup a blend until it is smooth and all the ingredients are incorporated. You can leave the ingredients whole and have a chunky soup that is delicious and satisfying.
On the whole, most mushrooms are high FODMAP and should be avoided as much as you can. Luckily, you can still eat oyster and champignon mushrooms in reasonable portion sizes.
Perfect to add into your recipes wherever mushrooms would normally be required.