Mushrooms in a low FODMAP recipe? Yes! This recipe for Low FODMAP Two-Mushroom Miso Soup from Soupology by Drew Smith features low FODMAP amounts of both dried shiitake mushrooms and fresh oyster mushrooms. The broth is enhanced with root vegetables, which lend an earthy sweetness, and is bolstered with protein-rich tofu. And yes, firm tofu and miso are low FODMAP soy products!
Mushrooms & FODMAPs
Many people are handed a sheet of paper by their GI, right after they have been told they have IBS. While the shock of the diagnosis is settling in, they look at the sheet, which has a list of high FODMAP foods and low FODMAP foods. “Just follow this list”, says the doctor. If only it were that easy.
These lists are very high level. They completely miss the mark when it comes to the nuances of this diet. Mushrooms will most likely be in the “don’t-eat-this” column, and that’s how so many folks come to believe that mushrooms are off limits.
There are several kinds of mushrooms, from canned to fresh to dried, that can be eaten on the low FODMAP diet – even during Elimination. Let’s look at the ones called for in this recipe.
Oyster Mushrooms
Fresh oyster mushrooms have a very generous low FODMAP serving size of 75 g, as lab tested by Monash University.
Dried Shiitake Mushrooms
Dried mushrooms of all sorts are umami powerhouses and can add tons of flavor to a dish. Monash University has lab tested fresh and dried shiitake. Dried are low FODMAP in 7 g portions, which is about 2 mushrooms. The sizes can vary, so we suggest using the weight listed below in the recipe.
Soy products can be confusing for those starting the diet. Silken tofu (which was originally called for in this recipe), soy milk made from whole soybeans, textured soy protein and boiled mature soybeans are all high in FODMAPs. On the other hand, firm and extra-firm tofu (called plain and firm by Monash), soy milk made from soy protein, young edamame, miso and soy sauce have generous low FODMAP serving sizes.
Please review our articles Soy and The Low FODMAP Diet and also Soy Products: Low FODMAP or Not?
Celery root, also called celeriac, is a knobby, round root vegetable with a sweet taste and somewhat crunchy, firm texture. You might not be familiar with it, but you should be! Most will be very knobby and even dirty, and you have to be a bit aggressive with peeling. Underneath is a creamy colored vegetable that works well roasted, in soups and even in salads. It is the basis for the classic French Celery Remoulade.
Monash has lab tested celery root and it is low FODMAP in 75 g amounts.
This is a perfect soup to make when you want to try working with seaweed or if you need a comforting soup – that happens to be vegan – or for when you feel under the weather.
Soupology, The Art of Soup from Six Simple Broths, by Drew Smith. Published by Rizzoli 2020. Photography by Tom Regester.
From Drew: Basic miso soup is mostly the triumph of the Japanese grocery. The only skill left in a culinary sense is boiling water to rehydrate the wakame and dissolve the paste. It is wonderfully simple. This recipe, Buddhist in inspiration, is a more evolved variation. In japan the vegetables might be burdock and daikon but Western root vegetables work equally well for the base. What this recipe does demonstrate is the full power of the kombu. (Editor’s note: daikon has been lab tested and has a generous low FODMAP serving of 75 g.)
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
Celeriac: Also known as celery root and knob celery; it is a variety related to the common celery you are probably familiar with. Monash has lab tested celeriac and it is low FODMAP in 75 g amounts. It is helpful to note that it does not become Moderate for FODMAPs until it reaches 350 g, which is quite a lot.
Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
Tofu: Both Monash University and FODMAP Friendly have lab tested various kinds of tofu. Both have found silken tofu to be high in FODMAPs, particularly fructans and GOS. Monash University says that both firm and plain tofu (the US equivalent of extra firm and firm) have low FODMAP servings. 160 g of drained for the firm and 170 g for the plain. FODMAP Friendly gives firm tofu a “Pass” at 100 g.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Please also see the Low FODMAP Japanese Bonito Broth from Drew and Souplogy.
Low FODMAP Two-Mushroom Miso Soup
Mushrooms in a low FODMAP recipe? Yes! This recipe from Soupology by Drew Smith features low FODMAP amounts of both dried shiitake mushrooms and fresh oyster mushrooms. The broth is enhanced with root vegetables, which lend an earthy sweetness, and is bolstered with protein-rich tofu. And yes, firm tofu and miso are low FODMAP soy products!
Ingredients:
- 8 (28 g) dried shiitake mushrooms
- 1 medium carrot
- 1 medium parsnip
- 1 medium celery root
- Olive or Vegetable oil for frying
- 4½- ounces (130 g) oyster mushrooms
- Sheet of kombu
- 3 teaspoons miso
- 4½- ounces (130 g) firm tofu
- Fresh cilantro to garnish
- Soy sauce or toasted sesame oil
Preparation:
-
Soak the dried mushrooms in boiled water for 15 minutes, until soft.
-
Wash and peel the carrot, parsnip, and celery root and dice into small cubes. Shallow fry lightly in olive or vegetable oil for 5 minutes. Tear the oyster mushrooms into small pieces and add to the vegetables, stirring everything together.
-
Cover with boiled water. Add the shiitake and the liquid they are soaked in, making about 2 quarts (2 L) in all in the pot. Cover everything with the whole sheet of kombu. Cover the pot and let it simmer quietly for 30 minutes.
-
Dissolve the miso paste in twice as much hot water and stir well to get rid of any lumps. Carve the tofu into batons. Take the pot off the heat. Lift out the kombu and add the miso and the tofu. Garnish with cilantro leaves and soy sauce or sesame oil.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Celeriac: Also known as celery root and knob celery; it is a variety related to the common celery you are probably familiar with. Monash has lab tested celeriac and it is low FODMAP in 75 g amounts. It is helpful to note that it does not become Moderate for FODMAPs until it reaches 350 g, which is quite a lot.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
- Tofu: Both Monash University and FODMAP Friendly have lab tested various kinds of tofu. Both have found silken tofu to be high in FODMAPs, particularly fructans and GOS. Monash University says that both firm and plain tofu (the US equivalent of extra firm and firm) have low FODMAP servings. 160 g of drained for the firm and 170 g for the plain. FODMAP Friendly gives firm tofu a “Pass” at 100 g.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
