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Mushrooms
Agaricus bisporus
Moderate FODMAP
Contains Polyols
Portion Sensitive
Fresh button mushrooms

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: 1 cup sliced raw mushrooms

Safe Serving Size: 1/2 cup sliced mushrooms

Active Compounds: Mannitol (sugar alcohol/polyol)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Moderate to high amounts can trigger IBS symptoms

Specific symptoms: Bloating, gas, abdominal pain, and possible diarrhea

Typical reaction time frame: Typically within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

zucchini

Zucchini

eggplant

Eggplant

cucumber

Cucumber

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce polyol content

Drying concentrates FODMAPs per serving

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • avocado
  • cauliflower
  • blackberries
  • watermelon

Safe complementary foods: Can be safely combined with proteins, rice, and low-FODMAP vegetables

Reintroduction Guidelines
  1. Start with 1/4 cup (20g) of cooked mushrooms
  2. Wait 24 hours to assess tolerance
  3. If well-tolerated, increase to 1/2 cup (40g)
  4. Finally test full serving of 1 cup (75g)

Signs of success: No significant digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • vegetable stocks
  • gravies
  • stuffings
  • vegetarian meat substitutes
  • Asian cuisine dishes

Alternative names: champignons, button mushrooms, cremini, portobello, shiitake

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Preparation method
  • Individual polyol sensitivity

Tip: Keep a food diary to track your personal tolerance levels and reactions