Is mushroom low FODMAP?
No, most mushrooms, including button and portobello, are high in mannitol. Oyster mushrooms and drained canned champignons are low FODMAP options.
Main FODMAP group: Polyols (sorbitol, mannitol)
Monash University lists mushrooms among the main sources of mannitol, a polyol. Mannitol is poorly absorbed and draws water into the gut, which can cause bloating, gas and loose stools.
The exceptions
Not all mushrooms are equal. Oyster mushrooms have tested low FODMAP in a typical portion. Canned champignons are lower than fresh button mushrooms because mannitol leaches into the canning liquid, so drain and rinse them. Serving size matters, so check the Monash University FODMAP app.
Hidden mushroom
Mushroom stock, mushroom powder and “umami” seasonings show up in soups, sauces and vegetarian products. Mushroom sauces often contain garlic and onion as well.
Test polyols separately
Mannitol and sorbitol are tested separately during reintroduction. If mushrooms bother you, cauliflower may too, because it is also high in mannitol.
Low FODMAP swaps
- Oyster mushrooms
- Canned champignons, drained and rinsed
- Eggplant (aubergine) for a meaty texture