mushrooms fodmap

Mushrooms FODMAP: The Truth

9 minutos

The rules around Mushrooms FODMAP measurements can be confusing. For patients interested in finding natural ways to manage issues like irritable bowel syndrome, the FODMAP diet is a powerful tool. Health gurus and dieticians both agree that the FODMAP diet can assist with a range of ailments, from obesity to acne. However, further study is necessary to quantify any genuine results. 

The key to success with a FODMAP diet is learning how to measure the carbohydrate contents of different kinds of foods. Many people assume that a mushroom’s FODMAP is generally quite high. However, this isn’t always the case. Some mushrooms aren’t just low FODMAP, they’re also excellent for providing extra nutrition. 

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The Role of FODMAPs in Diet Management

FODMAPs are a group of carbohydrates that appear naturally in various foods, including onion, garlic, dairy, fruits and vegetables, cereals, nuts, pulses, and so on. FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. The term was coined in 2005, after scientists discovered that the specific carbohydrates may trigger IBS symptoms in some patients. 

For patients considering a low FODMAP diet, it’s often a good idea to work with a registered dietician or nutrition expert, as different people have different demands when it comes to food. Working with a trained professional ensures that minimizing FODMAPs doesn’t also mean compromising on balanced and adequate nutrition. 

Some people assume that all mushrooms are high FODMAP, but that’s not necessarily the case. Certain mushrooms (often the most common ones found in foods), do have higher FODMAP counts. Others fit easily into a patient’s natural diet. 

Adding Low FODMAP Mushrooms to Diets

In general, mushrooms are regarded as high FODMAP foods. However, this often only applies to certain kinds of mushrooms, like portobello. Other fungi types are far more versatile, such as:

  • Oyster mushrooms: Monash University classifies Oyster mushrooms, a subtle and nutty flavored mushroom, as low FODMAP in one cup servings. 
  • Champignon mushrooms: Half a cup of canned champignon button mushrooms will not raise your FODMAP scores. These low FODMAP fungi include mannitol and fructans. Thus, leaching into the brine of the canned substance, reducing overall FODMAP scores.
  • Shimeji mushrooms: Native to East Asia, Shimeji mushrooms are a bitter but interesting addition to many meals. They can be low FODMAP in one cup servings. 
  • Black fungi: Black Fungi mushroom FODMAPs are quite low in one cup servings. This kind of mushroom is most common in stir-fries and soups, particularly in Asian cultures. 

The easiest way to bring the benefits of mushrooms into your diet without increasing FODMAP scores is to use either dried or supplemental mushrooms. Dried mushrooms, or pills made with the extracts of medicinal mushrooms contain a lower number of carbohydrates. This could potentially have an impact on your FODMAP scores. 

The versatility of supplements means that people can unlock the nutritional benefits of mushrooms without having to compromise on carbohydrate consumption. It’s even possible to find supplements that can assist with various forms of inflammation common in FODMAP issues like IBS. Reishi mushrooms, in supplemental form, can alter gut bacteria.

The positive influence that Reishi mushrooms have on the gut improve digestion and lower symptoms of inflammation and discomfort naturally. Taking supplements also means that the person in question may not need to change their entire diet to address their IBS issues. 

FODMAP dieting isn’t right for Everyone

FODMAP diets have gained a lot of attention in recent years. Nutritionists and other experts have long searched for ways for people to both reduce their risk of obesity and overcome common gut problems with an adjustment in what they eat. However, the FODMAP diet might not be suitable for all purposes. 

While some people with IBS and similar symptoms may benefit from reducing certain foods in their diet, a full evaluation of each person’s dietary needs is necessary. Unless carefully implemented, a FODMAP diet can easily compromise the intake of nutrients that a person needs to remain healthy. For instance, the diet restricts the intake of prebiotics which protect the bowel. Studies indicate that an unintended side effects of FODMAP dieting is often a change to the gut microbiota

For those actively searching for ways to improve gut health and reduce IBS symptoms, it may be a better idea to avoid any drastic dietary changes. Working with a nutritionist will help to determine which food adjustments are necessary, if any. In the meantime, supplemental solutions like the Reishi mushroom and other dried mushrooms could potentially shift the balance of the gut microbiota back in the right direction. 

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Martin Auerswald is a Biochemist, molecular Biotechnologist and Mycotherapist. He has also gained experience in clinical research (University Hospital Erlangen). Martin reaches hundreds of thousands of people every month by developing new content through Germany's largest online health congress (Immunabwehr-Kongress) and his work as editor-in-chief in various online magazines.

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