Understanding What Type of Mushroom is Low FODMAP for a Gut-Friendly Diet

October 21, 2025 •

2 min read

According to Monash University, not all mushrooms are off-limits for individuals following a low FODMAP diet. It is essential to understand what type of mushroom is low FODMAP and that portion sizes are key, as some varieties are surprisingly gut-friendly while others contain high levels of fermentable carbohydrates that can trigger symptoms.

Quick Summary

A low FODMAP diet doesn't mean avoiding all mushrooms. Fresh oyster and canned champignon mushrooms are suitable in specific serving sizes, while popular varieties like fresh button and portobello are high in FODMAPs and should be limited. Careful portion control and proper preparation are crucial for including these nutrient-dense fungi in your diet without causing digestive discomfort.

Key Points

Low FODMAP Varieties: Fresh oyster mushrooms and canned champignon mushrooms are generally safe in recommended serving sizes.
High FODMAP Varieties: Fresh button, portobello, and cremini mushrooms are high in mannitol and should be avoided during the elimination phase.
Mind Your Serving Sizes: Portion control is crucial, especially for dried mushrooms like shiitake and porcini, which are low FODMAP only in very small servings.
Rinse Canned Mushrooms: Always drain and thoroughly rinse canned champignon mushrooms to wash away water-soluble FODMAPs.
Process Affects FODMAPs: Canning reduces the FODMAP content of button mushrooms.
Flavor with Care: Infusing oil with high FODMAP mushrooms is a safe way to add flavor, as FODMAPs do not transfer into the oil.
Consult a Professional: The low FODMAP diet is a temporary tool, and a dietitian can help personalize your plan.

Demystifying FODMAPs in Fungi

For those following a low FODMAP diet, understanding which mushrooms are safe to eat is important. While many common mushrooms are high in polyols (a type of fermentable carbohydrate), some varieties contain lower levels and can be included in your diet in specific serving sizes. The amount of FODMAPs in mushrooms can also vary depending on whether they are fresh, dried, or canned. Certain mushrooms are considered low FODMAP when consumed in specific portion sizes:

Fresh Oyster Mushrooms: These are a popular low FODMAP choice, with a generous safe serving of 1 cup (75g).
Canned Champignon (Button) Mushrooms: Canning reduces FODMAP content. A low FODMAP serving is ½ cup (75g) drained and rinsed. Rinsing helps remove remaining FODMAPs.
Dried Shiitake Mushrooms: Low FODMAP in very small amounts, 2 dried mushrooms (7g). Larger servings contain high levels of mannitol.
Dried Porcini Mushrooms: Low FODMAP at a small serving of 1 tablespoon (10g). High FODMAP in larger quantities.
Slippery Jack Mushrooms: Low FODMAP at a ½ cup (40g) serving but high in mannitol in larger portions.
Lion's Mane Powder: Low FODMAP in servings up to 2g.

High FODMAP Mushrooms to Limit or Avoid

The following mushroom varieties are generally high in mannitol and should be avoided or limited during a low FODMAP diet: Fresh Button, Fresh Portobello, Cremini (Baby Bella), Fresh Shiitake, and Enoki Mushrooms.

Comparison of Low and High FODMAP Mushrooms


Mushroom Type	FODMAP Status	Safe Serving Size (Monash University)	Notes
Fresh Oyster	Low FODMAP	1 cup (75g)	Excellent choice.
Canned Champignon	Low FODMAP	½ cup (75g), drained	Must be drained and rinsed.
Dried Shiitake	Low FODMAP (small)	2 mushrooms (7g)	High in larger serves.
Dried Porcini	Low FODMAP (small)	1 tbsp (10g)	High in larger serves.
Fresh Button	High FODMAP	Avoid	High in mannitol.
Fresh Portobello	High FODMAP	Avoid	High in mannitol.
Cremini (Baby Bella)	High FODMAP	Avoid	High in mannitol.

Cooking and Preparation Tips for Low FODMAP Mushrooms

Proper preparation can help you enjoy low FODMAP mushrooms by controlling portions, rinsing canned mushrooms, and using infused oils for flavor from high FODMAP varieties. Be mindful of stacking and explore various cooking methods.

Conclusion

Navigating mushrooms on a low FODMAP diet involves selecting specific types and adhering to portion limits. Careful preparation and portion control are vital for managing IBS symptoms. The low FODMAP diet is typically a short-term approach, and consulting a dietitian is recommended. For accurate FODMAP information, the official {Link: Monash University FODMAP app https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/} is a valuable resource.

Where to Go From Here

Explore low FODMAP recipes featuring safe mushroom varieties.

Frequently Asked Questions

No, while many common varieties like fresh button mushrooms are high in polyols, options such as fresh oyster and canned champignon mushrooms are low FODMAP in specific serving sizes.

Fresh oyster mushrooms are considered one of the best choices for a low FODMAP diet and can be eaten in a generous 1 cup serving, according to Monash University.

Canned champignon mushrooms are low FODMAP because water-soluble FODMAPs leach into the brine during canning. Drain and rinse thoroughly before eating.

Yes, but only in very small, controlled portions. For dried shiitake, 2 mushrooms (7g) is a safe serving. For dried porcini, it is 1 tablespoon (10g). In larger amounts, they are high FODMAP.

Consuming high FODMAP mushrooms can trigger or worsen IBS symptoms in sensitive individuals. The level of discomfort depends on individual tolerance and the amount consumed.

Create infused oil by sautéing high FODMAP mushrooms and discarding the pieces. The flavor transfers to the oil, but the FODMAPs do not.

No, fresh portobello mushrooms are high in FODMAPs (mannitol) and should be avoided during the elimination phase.