Why Canned Mushrooms Are Ok, But Fresh Ones Aren’t
Canned versus fresh mushrooms: the facts
Button mushrooms contain moderate amounts of FODMAP’s, from as little as 10 grams. They are high in the FODMAP mannitol from 37gr onwards and contain moderate amounts of fructans from 75gr. For that reason mushrooms are on the no-go list, during the low-FODMAP phase of the diet.
However, oddly enough – canned mushrooms can be consumed up to 75gr. So what is the big difference? Why are canned mushrooms okay, while fresh ones aren’t?
So, why are canned mushroom okay, but not fresh ones?
When foods are canned certain ingredients are added to make the food last longer. This affects the FODMAP’s found in the food:
‘Canning and preserving food under acidic conditions (processes like pickling, for example) had the most dramatic effect on FODMAP content in foods. In canned legumes (lentils and chickpeas) the water-soluble FODMAPs (GOS) leach out of the legume into the brine mixture. So, if you’re eating a low-FODMAP diet, make sure that you discard the brine and wash your legumes before use.’ 1
Acid & FODMAP’S
‘For pickled artichokes, the combination of acid (from the vinegar) and the leaching out of FODMAPs greatly lowered the fructan (a poorly absorbed carbohydrate which falls under the FODMAP umbrella) content of the artichokes.‘ 1
Similarly, pickled beetroot, onion and mango – when consumed in moderation – can be low-FODMAP. Consult the Monash University FODMAP app, for a regularly updated overview of what and how much of (practically) any and all foods are (and are not) low-FODMAP.
Heat & FODMAP’S
‘While it’s also possible that very high temperatures may also break down FODMAPs, we have found that the extent of this reaction can vary greatly depending on the food being cooked, the temperatures used as well as other cooking conditions. In other words, it is harder to predict how effective the cooking has been in lowering the FODMAP content in food. [Thus] we currently can’t recommend the use of cooking to lower FODMAP levels in a meal because more research is required in this area. At present, the most reliable approach is to use low FODMAP ingredients in your cooking.’ 1
Moral of the story
The good news is: 75gr of canned mushrooms are low in FODMAP’s and only larger servings – from 200gr onwards – contain moderate amounts of FODMAP’s. Want more? Oyster mushrooms are entirely low-FODMAP and don’t contain moderate amounts of the FODMAP polyol, until 1kg. So, go nuts on them shrooms… 😉
Want to know more about all things low-FODMAP? Follow us on Instagram & TikTok @theFODMAPbible – for recipes, inspiration, explanations and loads of advice on how to make your life on the low-FODMAP diet as enjoyable as it would have been without. Trust me: you won’t regret it, pinky promise!
We hope to see you on our socials 🙂
Please note that we are NOT doctors & we do NOT provide any medical advice
If you’re struggling with symptoms – that could potentially be a gastrointestinal disorder like Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD) or Small Intestinal Bacterial Overgrowth (SIBO) – we strongly suggest for you to seek medical help and recommend you to reach out to a healthcare professional, who can offer you the right guidance.
We want to emphasize that the low-FODMAP diet is a medically induced diet, that should be started only when a doctor diagnosed you with a gastrointestinal disorder and should always be done under strict supervision of a specialized dietician or other healthcare professional.
Nonetheless, we maintain strict policies when it comes to the prevention of spreading fake news. Our posts are written by research journalist @byellenmoore and are based upon both scientific research and her own personal experiences with being on the low-FODMAP diet, as a patient suffering from Irritable Bowel Syndrome (IBS). We share what we know, to give you a better understanding of that from which you suffer, in order to make your journey – going low-FODMAP – a little bit easier!
Sources
1: “FODMAP FAQs | Monash FODMAP – Monash Fodmap.” n.d. Accessed September 26, 2022. https://www.monashfodmap.com/about-fodmap-and-ibs/frequently-asked-questions/#1.
