Button Mushroom

High FODMAP

Tested serving

1 cup (74g) High

Mannitol

Button mushrooms are High FODMAP, driven by their natural Mannitol content, at 1 cup (74g).

The main driver here is Mannitol, a sugar polyol that button mushrooms hold in noticeable amounts, which puts them at High FODMAP at the tested 1 cup (74g) serving.
Mushrooms are a common base in stir-fries, soups, and sautes, so they can add up quickly in savory dishes, and cooking does not remove the mannitol they carry.

If you love that earthy, savory depth, try oyster mushrooms or a splash of garlic-infused oil to bring similar warmth to your cooking.

Per 1 cup (74g): 1.95g mannitol.

Why button mushroom is rated high

Button mushrooms are high FODMAP because of mannitol, the one subgroup the data flags for them. The published serving data tests a single amount, 1 cup (74g), and mushrooms come in high there. There is no smaller rung in the data, so there is no tested serving that lands lower and no published amount to quote as a low portion. Mannitol is not broken down by heat either, so a pan of sauteed or roasted mushrooms carries what the raw ones carried. During the strict phase, button mushrooms are usually left out of the dish rather than measured down.

What changes your risk

Serving size The only tested serving is 1 cup (74g), and it is high. Amounts below that have not been tested, so nothing in the data supports naming a smaller portion as low.
Cooking does not remove it Sauteing, roasting, grilling and frying do not destroy mannitol. A mushroom that has shrunk in the pan has lost water, not FODMAPs, so a cooked pile can pack more mushroom into the same forkful than the raw version did.
Cooking water Water soluble FODMAPs can leach into boiling water that is then poured away, which is a real effect but a separate one from heat breaking anything down. No lower serving has been tested for mushrooms, so boiling and draining is not a way to bring a portion into low territory.
Drying concentrates Dried mushrooms and mushroom powders have had the water removed and everything left behind is more concentrated per gram, which is why a small scoop of powder is not a lighter option than fresh.
Stacking with other mannitol foods Mannitol adds up across a meal. A stir fry with mushrooms, a side of cauliflower and celery in the salad stacks the same subgroup three times in one sitting, even before the mushroom serving itself is counted.

Swaps

For the browned, savoury base that mushrooms usually provide, zucchini and bell pepper caramelised hard in a hot pan, green beans, carrots and firm tofu all hold up in stir fries, pasta sauces and grain bowls. Garlic infused oil gives the rich background flavour without the fructans of garlic itself, since fructans do not dissolve into oil, and a little grated parmesan or aged cheddar adds savoury depth from a different direction. Plain chicken, beef or fish fills the meaty role in a ragu or a pie filling. Other mushroom varieties are not offered here as swaps, because the tested data on this page covers button mushrooms and mushroom is a group to leave out rather than substitute within.

How to lower the load

Mushrooms hide in liquids more than in visible pieces. Check stock cubes, gravy granules, instant soups, stir fry sauces and ready made pasta sauces for mushroom, mushroom extract or mushroom powder in the ingredient list, and scan frozen mixed vegetable bags, which often carry mushroom alongside cauliflower. When ordering out, ask for stir fries, omelettes, risottos and pizzas without mushroom rather than picking them out afterwards, since the mannitol leaches into the sauce and stays there once they have cooked in it. If the household cooks mushrooms, brown the other vegetables in a separate pan rather than lifting mushrooms out of a shared one.

Common questions

are button mushrooms low fodmap

No. Button mushrooms are high FODMAP at 1 cup (74g), which is the only serving in the published data. No smaller serving has been tested, so there is no low amount to quote.

how much mushroom can i eat on a low fodmap diet

The published serving data tests 1 cup (74g) and rates it high. Because nothing below that has been tested, there is no published portion of button mushroom that counts as low.

does cooking mushrooms remove fodmaps

No. Heat does not break down mannitol, so roasted, fried and sauteed mushrooms still carry it. Boiling and discarding the water can carry off some water soluble FODMAPs, but no lower tested serving exists to rely on.

are button mushrooms high in mannitol

Yes. Mannitol is the subgroup behind the high rating at 1 cup (74g), and it is the only subgroup the data flags for button mushrooms.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.