Mushroom pate

We, mushroom lovers, can get our fill of fungi limiting the portions and knowing which mushrooms are suitable for IBS.

Low fodmap mushroom pate

Mushrooms are tricky to test at the reintroduction stage of low FODMAP diet. All of them contain fructans and some of them contain mannitol, which can trigger IBS symptoms.

When I started reintroducing mushrooms I already knew that mannitol was a big taboo for me as this FODMAP source gives me terrible symptoms. Shiitake, fresh button (champignon) mushrooms and portobello mushrooms are unfortunately full of mannitol, so I cannot use these in cooking.

However, I was able to reintroduce other kinds of mushrooms, such as porcini and oyster mushrooms that contain no mannitol. It is also good to know that canned champignons are low FODMAP at 1/2 cup serve as both mannitol and fructans leach into the brine.

I very much trust these two sources for any information related to FODMAP and I encourage you to read more about mushrooms and low FODMAP diet on:

1) Alana Scott's blog called A Little Bit Yummy (click here)

2) Dr Adegbola's website called Casa de Sante (click here)

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INGREDIENTS

1. 250 g mushrooms (rinsed if you are using canned ones or sautéed and cooled if you are using fresh ones)

2. 2 tsp almond butter

3. 1 tsp garlic infused olive oil

4. 2 tbsp almond milk

5. juice from 1/2 lemon

6. Salt, pepper and dried thyme to taste

METHOD

Add all of the ingredients into your food processor, and puree until smooth. Serve with a gluten free toast or oatcakes.