Are Mushrooms FODMAP Friendly and Stomach Friendly?

Mushroom coffee has hit the market and I'm not tripping on this one! Since posting about low acid coffee alternatives that are stomach friendly, I've had many of you reach out to ask about coffee alternatives you have heard about. One reader asked about mushrooms being stomach friendly. And more specifically they wanted to know if mushroom coffee was stomach friendly. Ryze mushroom coffee reached out to let me know about their product and to let me check out the ingredient list. If you are on a FODMAP or other elimination diet, here is what I found out about mushrooms being stomach friendly for those suffering from stomach issues like Crohn's, colitis, IBS or SIBO. (Gluten free, dairy free, soy free, nut free, coconut free, vegan, vegetarian, FODMAP)

**Just a note that I'm not an expert on your stomach so make sure you consult with your health care provider!

What are FODMAPS?

FODMAPs or Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, are types of short-chain carbohydrates (sugars) that are slowly absorbed or poorly digested. When foods high in FODMAPs come to the small intestine, they have not been broken down and digested as well as non-FODMAP foods and often cause stomach upset and other digestive issues.

Are Mushrooms FODMAP Friendly?

If you are on the FODMAP diet for colitis, SIBO, IBS or other stomach related issues you know that it's difficult to know what you can and can't have. Or how much of a product you can have safely before your stomach says otherwise. There are two sources that I often go to:

Google
Monash University-the leader in the FODMAP diet

Naturally when I wanted to know if I could eat (or in this case drink) mushrooms, I found that it largely depends on the mushroom. Here are the servings I found were safe and unsafe. Please consult the Monash University website and app or your personal health care provider for more information. This is given as information only.

Button mushrooms: DO NOT EAT Contains high levels of polyols
Shitake mushrooms: DO NOT EAT Contains high levels of polyols
Dried Shitake mushrooms: VARIES Dried shitake mushrooms contain high levels of polyols but were found to be okay if a half serving is eaten.
Oyster mushrooms: SAFE TO EAT
Canned Champignon mushrooms: SAFE TO EAT
Portobello mushrooms: DO NOT EAT
Enoki mushrooms: DO NOT EAT
Dried Porcini mushrooms: VARIES A full serving is considered to be unsafe and high in FODMAPS. A quarter serving (¼ cup) is considered safe to eat.

What about mushroom powders?

If you aren't a fan of mushrooms, mushroom powders might be a good alternative. Mushrooms contain beta glucans which can contain a lot of benefits. They can often be easily added to a smoothie or other recipe.

Is mushroom coffee okay?

Adding a spoonful to make mushroom coffee or adding a scoop to a smoothie may not affect a person that much. But proceed with caution. Maybe start with a little to see how you react and then move up from there. Also consider consulting your health care provider if you have any other concerns.