🥬 Oyster Mushrooms
Oyster mushrooms (Pleurotus ostreatus) are a delicate, fan-shaped fungus with a mild, slightly sweet flavor and velvety texture. These versatile mushrooms are a Low FODMAP-friendly option that can add umami depth and meaty texture to countless dishes without triggering digestive symptoms. According to Monash University testing, oyster mushrooms are considered Low FODMAP in typical serving sizes, making them an excellent choice for those following a Low FODMAP diet. Unlike some other mushroom varieties that contain higher levels of polyols (specifically mannitol), oyster mushrooms contain minimal amounts of these sugar alcohols that can cause digestive distress in sensitive individuals. Nutritionally, oyster mushrooms are a powerhouse for gut health and overall wellness. They're an excellent source of B vitamins, particularly niacin and riboflavin, which support energy metabolism and nervous system function. They also provide significant amounts of minerals including selenium, copper, and potassium. With only about 28 calories per 100g serving, they're incredibly nutrient-dense while remaining low in calories. Oyster mushrooms are also one of the few plant-based sources of vitamin D, especially when exposed to sunlight or UV light during growth. These mushrooms contain beta-glucans, a type of soluble fiber that supports immune function and may help maintain healthy cholesterol levels. Their prebiotic properties can support beneficial gut bacteria without the high FODMAP content found in other prebiotic foods. The protein content, while modest at about 3g per 100g, includes all essential amino acids, making them a valuable addition to plant-based diets. When cooking with oyster mushrooms, their delicate structure means they cook quickly and can become rubbery if overcooked. They're best sautéed over medium-high heat until golden brown, which concentrates their flavor and creates a pleasant, slightly crispy texture. Fresh oyster mushrooms should be stored in a paper bag in the refrigerator and used within a week for optimal flavor and texture. Dried oyster mushrooms offer concentrated flavor and can be rehydrated in warm water for 20-30 minutes before use, with the soaking liquid making an excellent Low FODMAP stock base.
Porção segura
75g (approximately 1 cup sliced) per serving
🔬 Nota cientÃfica
Monash University has tested oyster mushrooms and confirmed them as Low FODMAP at serving sizes up to 75g. Unlike common button mushrooms or shiitake mushrooms which contain higher levels of mannitol (a polyol FODMAP), oyster mushrooms contain minimal polyols, making them well-tolerated by most people with IBS. The low FODMAP status applies to both fresh and properly rehydrated dried oyster mushrooms. As with all foods, individual tolerance may vary, and it's recommended to start with smaller portions when first introducing them during the reintroduction phase of the Low FODMAP diet.