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For the adventurous coffee lovers out there, the mushroom coffee trend has been a fascinating twist on their beloved morning brew. Made by blending ground coffee beans with medicinal mushroom extracts, this innovative beverage promises a range of health benefits. However, there's a question buzzing among the FODMAP-conscious community - is mushroom coffee low FODMAP? In this post, we'll brew up some answers.
FODMAPs, short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates known to trigger digestive symptoms in certain people, particularly those with Irritable Bowel Syndrome (IBS). A low FODMAP diet, hence, is often recommended to alleviate such symptoms.
Now, let's turn our focus towards mushroom coffee.
Mushroom Coffee and FODMAPs
Most types of mushroom coffee are made from a blend of regular coffee beans and medicinal mushrooms such as Reishi, Lion's Mane, and Chaga, all known for their health benefits. But when it comes to their FODMAP content, it can be somewhat complex.
Research indicates that most medicinal mushrooms are low FODMAP, including the ones typically used in mushroom coffee. A 2019 study in the Journal of Functional Foods showed that medicinal mushrooms contain mainly mannitol, a type of polyol, which is indeed low FODMAP.
However, it's crucial to understand that FODMAP content can vary depending on the mushroom type, preparation process, and the amount consumed. For instance, while small servings of most mushrooms are usually well-tolerated, larger quantities might tip the FODMAP balance.
Coffee, on the other hand, is generally considered low FODMAP. But here too, portion size matters. According to the Monash University, the pioneers in FODMAP research, a serving of 240ml of espresso coffee is classified as low FODMAP.
Therefore, in theory, mushroom coffee should be low FODMAP, given that the mushrooms used are low FODMAP and the serving size is kept under control. But remember, everyone's tolerance to FODMAPs is unique. Thus, while mushroom coffee might be fine for some, others might find it triggers their IBS symptoms.
So, is mushroom coffee low FODMAP? Based on current research, it appears likely, but the answer isn't cut-and-dried. It ultimately depends on your individual tolerance, the types of mushrooms used, and the serving size.
If you're keen to give mushroom coffee a try, consider starting with a small serving to see how your body reacts. And as always, when making dietary changes, it's best to consult with a healthcare professional or a dietitian experienced in the low FODMAP diet.
- (1) Patel, S., & Goyal, A. (2012). Recent developments in mushrooms as anti-cancer therapeutics: a review. 3 Biotech, 2(1), 1-15. Link
- (2) Monash University. (2017). Monash University FODMAP diet. Link