Are mushrooms high in fiber?

Mushrooms are excellent sources of dietary fiber. In most cases, a serving of provides approximately 2 grams which is 8% of the recommended daily intake. Eat them with beans or rice to skyrocket your fiber intake.

How much fiber should we consume a day?

A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower high blood pressure and serum cholesterol levels, enhance immune functions, and improve insulin sensitivity.[1]

We should consume at least 28 grams of fiber per 2,000 calories. If you consume more calories, you should consume more fiber as well.

Diet tips: Eating Mushrooms to boost Fiber intake.Pin

Most people fail to meet their daily needs in fiber, though. Actually, 90% of Americans don’t consume enough fiber.

Which mushrooms are high in fiber?

Most mushrooms are good dietary sources of fiber. A serving provides about 8% of the recommended daily intake.

Chanterelle variety has the highest fiber content. Morel, maitake, enoki, shiitake, and oyster are pretty rich in fiber as well.

fiber (g)
per 100g
fiber (g)
per serving
Fiber content of common mushroom varieties.[2]

Can mushrooms help meet our daily fiber needs?

Most mushrooms contain a pretty high fiber content. They can help us meet our daily needs. Even a small 3-oz serving (85 g) of mushrooms can significantly increase our daily fiber intake.[3]

What’s the main type of fiber of mushrooms?

Mushrooms contain both soluble and insoluble fiber. But, they consist mostly of insoluble fiber. Actually, they’re about 90% insoluble and only 10% soluble fiber.[4]

Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.

On the other hand, soluble fiber dissolves in water, turning into a gel. It slows down digestion and has satiating effects. Hence, it supports weight loss.


Furthermore, mushrooms are rich in beta-glucan. Beta-glucan is a type of soluble fiber with many health benefits. Other common foods rich in beta-glucan are oats, barley, and seaweed.

Beta-glucan seems to improve mineral absorption, like calcium and magnesium. Also, it’s an important prebiotic, as it improves gut health. It modulates the growth of beneficial probiotic bacteria in the colon.[5]

Common foods high in fiber

Only whole food, plant-based foods, such as vegetables, fruits, legumes, beans, whole grains, seeds, and nuts are good dietary sources of fiber.

Animal-based foods contain no fiber, while refined foods contain negligible amounts.

Beans have the highest fiber content. A serving can provide more than 50% of the recommended daily intake!

Vegetables help meet our daily needs for fiber as well. Common vegetables, like lettuce, spinach, cabbage, kale, broccoli, and potatoes are good sources of fiber.

Even fruits contain decent amounts of fiber.

Thus, following a balanced, plant-based diet can boost your daily fiber intake.

How to cook mushrooms to skyrocket fiber intake?

To preserve more fiber while cooking mushrooms, include mushroom stems. They contain a good amount of fiber.

To prevent nutrient loss, lightly sauté or cook them. Quick cooking methods, such as stir-frying, help preserve their fiber content.

Above all, incorporate mushrooms into dishes with other fiber-rich ingredients, such as whole grains, legumes, or vegetables, to boost overall fiber content.

Recipe ideas

Mushrooms are a versatile ingredient. By choosing gentle cooking methods and incorporating them into various dishes, you can enjoy mushrooms while maximizing the total fiber content of the meal.

Here are some healthy recipe ideas to incorporate mushrooms into your eating routine:

  • Mushroom and black bean tacos: Sauté mushrooms with black beans, onions, and spices. Serve in whole-grain tortillas with salsa and avocado.
  • Mushroom and black bean burrito: Combine sautéed mushrooms with black beans, corn, avocado, and brown rice. Top with cilantro and lime.
  • Mushroom and lentil soup: Create a hearty soup by combining mushrooms, lentils, carrots, and kale in a flavorful broth. Lentils are among the healthiest foods you can eat for weight loss.
  • Mushroom and chickpea stir-fry: Stir-fry mushrooms and chickpeas with colorful vegetables and your favorite spices.
  • Wild rice and mushroom pilaf: Cook wild rice with mushrooms, onions, and garlic. Add fresh herbs for a flavorful side dish.
  • Mushroom and buckwheat risotto: Make a nutrient-packed risotto using buckwheat, mushrooms, and a variety of vegetables. Buckwheat is among the few vegan complete protein sources.
  • Mushroom and vegetable kebabs: Skewer mushrooms, bell peppers, onions, and cherry tomatoes. Grill for a tasty and fiber-filled barbecue option.
  • Chia mushroom omelet: Incorporate chia seeds into a mushroom omelet for added texture and nutritional benefits.
  • Mushroom and kale wrap: Create a fiber-packed wrap with sautéed mushrooms, kale, black beans, and a whole-grain tortilla.

Health benefits of mushrooms

Mushrooms are good for our health, as they have a superior nutritional value.

Just a serving of mushrooms can significantly increase the intake of many minerals, vitamins, and antioxidant compounds.

For instance, mushrooms are rich in copper, potassium, selenium, riboflavin, niacin, melatonin, and GABA.

Mushrooms are among the richest foods in Fiber.Pin

In addition, they have decent amounts of zinc, iron, phosphorus, thiamine, biotin, folate, choline, and vitamin B6.

Most noteworthy, mushrooms are the only vegan foods containing some vitamin B12 and vitamin D. Actually, mushrooms exposed to UV light are good dietary sources of vitamin D.

Moreover, mushrooms support weight loss and muscle growth. They’re low in calories, fat, carbs, and sugar, while they’re rich in protein.

Also, mushrooms contain compounds that boost the immune system, control glucose levels, manage cholesterol, and have anticancer properties.

Share to...