Mushrooms are a type of fungus. As with all foods, there are potential side effects of eating mushrooms. Some people experience gas from eating mushrooms because they contain fructose and sorbitol as natural sugars. These sugars can be broken down by the body into simpler sugars called short-chain fatty acids. The result is that it causes an increase in gas production and release from the body when these sugars are digested. Fortunately, most people do not experience gassiness from eating mushrooms unless they have another condition or are sensitive to fructose or sorbitol.
Do Mushrooms Make You Gassy?
Yes, some types of mushrooms may cause gas and bloat. The type of gas produced may be due to certain types of carbohydrates present in mushrooms. The types of carbs that can produce gas are FODMAPs, which are short-chain carbohydrates that are poorly absorbed in the small intestine and rapidly fermented in the large intestine. Normally, these carbs are not digestible, but when they are fermented by bacteria in the large intestine, they can produce gas and bloat.
Why Do Mushrooms Cause Gas?
1. Fructose
Fructose is a type of sugar that is naturally found in mushrooms. Some types of mushrooms contain around 0.5 grams of fructose per 100 grams (3.5 oz). When you eat these kinds of mushrooms, your body can have difficulty digesting and absorbing the fructose, so it passes through your small intestine and into your large intestine where it is fermented by intestinal bacteria to produce gas.
2. Sorbitol
Sorbitol is a type of sugar that is naturally found in mushrooms, especially those with a white cap and stem-like button or portabella mushrooms. Some types of mushrooms contain around 0.5 grams of sorbitol per 100 grams (3.5 oz). It’s similar to fructose in that it can be poorly absorbed by the body and can cause gas and bloating when you eat it, especially if you are sensitive to this kind of sugar or have irritable bowel syndrome (IBS) or other digestive disorders like Crohn’s disease or ulcerative colitis.
3. Sugar Alcohols
Sugar alcohols are another type of carbohydrate that can cause gas. Sugar alcohols are a type of sugar substitute that is naturally found in some types of mushrooms like the Shiitake mushroom, but not in others like the button or portabella mushroom. Some types of mushrooms contain around 0.5 grams of sugar alcohol per 100 grams (3.5 oz). They are poorly absorbed by the body, so they pass through your small intestine and into your large intestine where they can be fermented by intestinal bacteria to produce gas and bloating.
4. Non-Starchy Vegetables in General
Non-starchy vegetables are fibrous vegetables that have a low glycemic index and can cause excess gas when eaten in large quantities or when you don’t eat enough insoluble fiber to balance them out. Mushrooms fall into this category because they are a non-starchy vegetable, even though technically they are actually fungi rather than vegetables. Some types of mushrooms contain around 0 grams of fiber per 100 grams (3.5 oz), so eating too many mushrooms without enough insoluble fiber may result in excessive amounts of gas being produced and released from the body after you eat them due to their high fructose, sorbitol or sugar alcohol content as described above.
5. Mushrooms Are High in Sodium
Mushrooms are also high in sodium. Some types of mushrooms contain around 0.3 grams of sodium per 100 grams (3.5 oz). The recommended daily intake of sodium is 1,500 milligrams for healthy adults and even less for people with health conditions like heart disease or high blood pressure. This may be why some people experience bloating and water retention when they eat mushrooms, especially if they already have a sodium-rich diet or health condition that causes salt retention like heart disease or high blood pressure.
Health Benefits Of Eating Mushrooms
1. Mushrooms Are Low in Calories
Mushrooms are very low in calories. Some types of mushrooms contain around 35 calories per 100 grams (3.5 oz). This is about the same as eating a large banana (40 calories), but much lower than eating a medium-sized apple (95 calories) or an orange (50 calories). You can eat a lot of mushrooms without worrying about gaining weight because they are so low in calories.
2. Mushrooms Are Low in Fat
Mushrooms are also low in fat and have no cholesterol. Some types of mushrooms contain around 0 grams of fat per 100 grams (3.5 oz). This is less than the amount found in a large banana (1 gram), but more than the amount found in a medium-sized apple or orange which contains 0 grams of fat per 100 grams (3.5 oz).
3. Mushrooms Are High in Vitamin D and B Vitamins
Some types of mushrooms contain high levels of vitamin D, vitamin B-6, thiamin, riboflavin, and niacin which help to keep your nervous system, heart, and immune system healthy by fighting free radicals that cause oxidative stress and damage your cells, muscles, nerves and blood vessels over time if left unchecked by antioxidants like vitamins C and E that you get from eating fruits and vegetables like tomatoes, broccoli, spinach, kale and carrots for example. Eating foods rich in vitamins D, B-6 and thiamin can also help to prevent and treat depression, anxiety, ADHD, and other mental health conditions.
4. Mushrooms Are High in Selenium
Some types of mushrooms contain high levels of selenium which helps the body to produce antioxidants that fight free radicals that cause oxidative stress and damage your cells, muscles, nerves, and blood vessels over time if left unchecked by antioxidants like vitamins C and E that you get from eating fruits and vegetables like tomatoes, broccoli, spinach, kale and carrots for example. Eating foods rich in selenium can also help to prevent heart disease by preventing plaque buildup in your arteries which can lead to a heart attack or stroke.
What Are The Side Effects Of Mushrooms?
1. High Levels of Vitamin D May Cause Kidney Stones
Regularly consuming large amounts of vitamin D can cause kidney stones in rare cases. Eating a healthy diet with a variety of fruits, vegetables and lean protein sources like fish, chicken, and turkey helps to prevent kidney stones from forming by keeping your calcium levels balanced and preventing your body from becoming deficient in calcium which is the most common mineral that causes kidney stones to form.
2. Mushrooms Can Cause Allergic Reactions
Some people are allergic to mushrooms and may experience symptoms like hives, rashes, swelling in their throat, or trouble breathing if they consume them. If you have allergies, be sure to consult with a physician before eating any type of mushroom.
3. Mushrooms Can Cause Gastrointestinal Distress
Some types of mushrooms are high in fiber which can cause diarrhea, bloating, and stomach cramping if you consume them in large amounts. If you have a sensitive or irritable stomach, be sure to eat a small number of mushrooms at first and wait a few hours before consuming more to see how your body reacts to them so that you can adjust the amount that you eat accordingly if needed.
4. Mushrooms Are High in Oxalates
Some types of mushrooms are high in oxalates which can cause gastrointestinal distress like nausea and vomiting when consumed regularly over time. If you have a history of kidney stones, consult with your physician before eating any type of mushroom regularly to determine if they could potentially increase your risk of developing kidney stones.
Tips To Help With The Gassy Side Effect Of Mushrooms
1. Eat Mushrooms with Foods that Help to Prevent Gas
The best way to prevent gas from forming after eating mushrooms is to eat them with foods that help to prevent gas. Foods that are high in fiber like fruits, vegetables, beans, and whole grains can help to keep your digestive system running smoothly and prevent gas from forming.
2. Add Ginger or Cayenne Pepper to Your Dish
Adding ginger or cayenne pepper to your dish can also help reduce the amount of gas you experience after eating mushrooms. The ginger and cayenne pepper both contain capsaicin which is an active ingredient known for its ability to naturally relieve symptoms of indigestion like bloating and flatulence. You can either consume a small amount of fresh ginger as a garnish on your mushroom dish or add some ground cayenne pepper on top of it as long as you don’t have heartburn symptoms since it may worsen the heartburn symptoms if you already have them.
3. Chew Your Food Thoroughly Before Swallowing It Down
When you chew your food thoroughly before swallowing it, the food will have more time to mix with your saliva which helps to break it down and makes it easier to digest. This can help reduce the amount of gas that you experience after eating mushrooms.
Final Words
Mushrooms are a tasty, nutritious food that can be enjoyed in many different ways. While some people experience gassiness from eating mushrooms, it is usually not serious and goes away. If you are concerned about eating mushrooms or have a sensitive stomach, try eating smaller portions and eating them with other foods. You can also try to eat different types of mushrooms to see if one works better for you.
