Do mushrooms cause gas?
Yes! Mushrooms do cause gas for some people. Although mushrooms are low in fiber, which for most cause gas, they do contain a lot of carbohydrates which can cause gas.
Flatulence can be explained in the most simple way possible, undigested food in the small intestine travels to the last intestine and ferments there producing gas. We will look at mushroom nutrition to determine how they cause gas.
Bloating and flatulence are concerns with eating mushrooms. Excess gas in the stomach can cause bloating. Flatulence is when most of that gas is released.
From where does this gas come? Some carbohydrates cannot be broken down in the stomach, small intestine, or both. These carbohydrates are then passed to your large intestine where the majority of your gut bacteria lives. This is when they begin fermenting the carbohydrates which in turn produces gas.
This is all there is. Modern research has concentrated on the identification of specific carbohydrates that are difficult to digest and can cause stomach problems.
Mushrooms and their carbohydrate breakdown
One study measured several of these difficult-to-digest carbohydrates in mushrooms. These mushrooms were identified in the table below. This is for two types of mushrooms. It’s for a 100-gram portion of raw mushrooms. Other than sucrose all of these can be difficult to digest and cause gastric problems when taken in large quantities.
|Mushroom, button||Mushroom, oyster|
|Moisture||92 g||92 g|
|Fructose||0.27 g||0.24 g|
|Sucrose||0.42 g||0.34 g|
|Sorbitol||0.21 g||0.11 g|
|Mannitol||1.33 g||0.41 g|
|Total FOS||0.28 g||0.15 g|
Although the amount of raw fructose in this table is comparable to other ones, it is a very low level compared to other fruits and vegetables. Therefore, it’s unlikely to cause any problems.
The bigger concerns are sorbitol, mannitol, and total FOS (fructooligosaccharides). Both mannitol and sorbitol are sugar alcohols that can be difficult to digest. While a single serving of 100g of mushrooms is unlikely to cause stomach problems, consuming a greater amount could. As you can see, there are many variations in the amount of mushrooms. It is possible to experience more discomfort if you only eat certain mushrooms.
Can the Fiber in Mushrooms Cause Gas?
Fiber is the hardest carbohydrate to digest. Fiber refers to carbohydrates that are not digested in the small intestine. Let’s now look at how much fiber and other nutrients are found in 100 grams of raw mushrooms.
- Energy (kcal)-22
- Protein (g)-3.09
- Total Lipid (g)-0.34
- Carbohydrate (g)-3.26
- Fiber (g)-1
- Sugars (g)-1.98
The calories in mushrooms are low, but they are high in protein. Mushrooms have the same protein per calorie as meat.
We can see that mushrooms have very low fiber. It is unlikely that any of these amounts would cause significant gastric upset, even in large quantities.
How do you know if mushrooms are giving you gas?
You might get gas from eating mushrooms. To test your tolerance to mushrooms, you might not want to eat mushrooms and risk if you’re having doubts about it. You can also try other foods high in mannitol or sorbitol to find out if you are sensitive.
Other foods rich in sorbitol are Blackberries, Blueberries, Nectarines, Pears, and Avocado. And foods that are high in Mannitol include Cauliflower, Celery, and Peas.
Take a small amount of each of these foods and observe if you feel any gas. If these foods are causing gas, it’s possible that mushrooms are also causing you gas.
How to prevent gas from mushrooms?
Mushrooms contain the oligosaccharide sugar raffinose which can contribute to digestive issues. Like most things, portion control is the main goal. So try small amounts of cooked mushrooms and see if your stomach is less sensitive.