Button Mushroom

High FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

Button Mushroom changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About 1½ small (7g) Low
Larger portions Moderate
Much larger portions High

Fructans Mannitol

Button mushrooms are High FODMAP at a usual serving, though about 1½ small (7g) is low.

Button mushrooms are low only at about 1½ small (7g).
Mannitol and Fructans push them to moderate at larger portions and high at much larger portions, and cooking does not remove either.

For earthy depth, use just a slice or two, or reach for oyster mushrooms or drained canned button mushrooms.

Why button mushroom is rated high

Button mushrooms rate high FODMAP overall, driven by mannitol, with fructans also present. Only a tiny amount, about 1½ small (7g), is low; larger portions are moderate and much larger portions are high, and any normal helping of mushrooms is far past the low serve. Mannitol is a polyol, and mushrooms carry enough of it to push even a modest serving over, while fructans add to the load. A sliced mushroom scattered through a dish is about as far as the low serve goes.

What changes your risk

Serving size About 1½ small (7g) is low, larger portions are moderate and much larger portions are high. Mushroom-heavy dishes like stroganoff, risotto or a stuffed mushroom starter go well past the low serve.
Stacking with mannitol Mushrooms stack with celery and with mints or gum sweetened with mannitol. A soup or stock base that combines mushroom and celery adds the same polyol twice.
Stacking with fructans Mushroom dishes are usually built on onion, garlic, wheat pasta or bread, which adds more fructans on top of the mushroom.
Cooking method Sauteing, roasting and grilling do not break down mannitol or fructans. Cooked mushrooms shrink a lot, so a pan of cooked mushrooms holds more than it looks like.
Dried mushrooms, powders and stock Drying concentrates the mushroom, so dried mushrooms, mushroom powder and mushroom stock carry a lot of mushroom in a small amount.

Swaps

There is no low FODMAP ingredient that tastes exactly like a mushroom, so it is honest to rebuild the dish rather than hunt for a perfect match. For a meaty texture in stir-fries, pasta and pies, firm tofu, diced chicken or beef works well. For savoury depth, grated parmesan and a good slow browning of meat do a lot. For bulk vegetables in a risotto, omelette or sauce, try zucchini, bok choy, green beans or baby spinach. Other mushroom varieties are not a low FODMAP fix.

How to lower the load

When a recipe calls for mushrooms, replace them with zucchini or bok choy for bulk and add parmesan for savoury flavour, then build the base with garlic-infused oil and the green tops of spring onions. Check stock cubes, gravy mixes and seasoning blends for mushroom powder as well as onion and garlic. At restaurants, mushrooms turn up in sauces, omelettes, pizzas and risottos where the menu may not mention them, so ask before ordering. Pizza toppings and burgers with a mushroom sauce are worth checking too.

Common questions

are mushrooms low fodmap

Not at a normal serve. Button mushrooms rate high overall: about 1½ small (7g) is low, but larger portions are moderate and much larger portions are high.

are mushrooms high in mannitol

Yes. Mannitol is the main FODMAP in button mushrooms, with fructans also present.

does cooking mushrooms lower fodmaps

No. Cooking does not break down mannitol or fructans, and mushrooms shrink as they cook, so a cooked portion can hold even more.

low fodmap substitute for mushrooms

Firm tofu or diced meat for texture, parmesan for savoury depth, and zucchini, bok choy or baby spinach for bulk.

Learn more

Where this rating comes from

Button Mushroom is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

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 high-performance liquid chromatography (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 between healthy individuals and patients with irritable bowel syndrome. 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.