Mushrooms are excellent sources of dietary fiber. In most cases, a serving of provides approximately 2g of fiber, or 8% of the recommended daily 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 g of fiber per 2,000 calories. If you consume more calories, you should consume more fiber as well. As a rule of thumb, we should consume at least 14 g of fiber per 1,000 calories.
Most people fail to meet their daily needs in fiber. 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 | % RDI | |
| chanterelle | 3.8 | 3.2 | 12% |
| morel | 2.8 | 2.4 | 9% |
| maitake | 2.7 | 2.3 | 8% |
| enoki | 2.7 | 2.3 | 8% |
| shiitake | 2.5 | 2.1 | 8% |
| oyster | 2.3 | 2 | 7% |
| portabella | 1.3 | 1.1 | 4% |
| white | 1 | 0.9 | 3% |
| crimini | 0.6 | 0.5 | 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 to 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 of fiber as well. Common vegetables, like lettuce, spinach, cabbage, kale, broccoli, eggplant, and potatoes are good sources of fiber.
Even fruits contain decent amounts of fiber.
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.
In addition, they have decent amounts of zinc, iron, phosphorus, thiamine, biotin, folate, choline, and vitamin B6.
Furthermore, 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.
