This simple Low FODMAP Garlic Mushroom Pasta recipe incorporates garlic-infused olive oil and (low FODMAP) oyster mushrooms for one delectable dish!
Hey there, low FODMAP friends! Have you heard the good news? Oyster mushrooms were recently tested by Monash and deemed safe for the elimination phase. Woohoo!
Naturally, I had to make use of this delicious "new" low FODMAP food. So, oyster mushrooms are the star of today's savory and satisfying Low FODMAP Garlic Mushroom Pasta recipe. I recently whipped this dish up for a date night in with my husband and served it with a simple romaine salad tossed with my Low FODMAP Lemon Vinaigrette and a glass of white wine. Yum!
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe's.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Oyster mushrooms: While most other mushrooms are considered high FODMAP, oyster mushrooms have been tested by Monash University and are low FODMAP in servings of 1 cup or 75 grams.
Similar recipes
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spicy Lemon Pasta with Shrimp
- Low FODMAP Thai Peanut Noodles with Turkey
Recipe
Low FODMAP Garlic Mushroom Pasta
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
This simple Low FODMAP Garlic Mushroom Pasta recipe incorporates garlic-infused olive oil and (low FODMAP) oyster mushrooms for one delectable dish!
Ingredients
- 8 ounces brown rice fettuccine
- 4 tablespoons butter, divided
- 2 (3.5-ounce) packages oyster mushrooms, trimmed and sliced (about 2 cups total)
- 2 tablespoons garlic-infused olive oil
- Salt and pepper
- Snipped fresh chives, optional
Instructions
- Cook fettuccine according to package instructions. Once done, drain and set aside.
- Meanwhile, heat 2 tablespoons butter in a large skillet over medium-high heat. Add mushrooms and cook, stirring frequently, until mushrooms are tender. Remove mushrooms from heat until pasta is done.
- Add the cooked pasta, remaining 2 tablespoons butter, and olive oil to the cooked mushrooms. Return skillet to medium heat, stirring until the butter is melted and everything is hot. Season with salt and pepper.
- Serve warm topped with optional snipped chives
Notes
Oyster Mushrooms: A low FODMAP serving is 1 cup or 75 grams. Oyster mushrooms are currently the only type of mushroom that is currently considered low FODMAP.
- Prep Time: 5 mins
- Cook Time: 15 mins
- Category: Main Dish
- Method: Stove
- Cuisine: Italian
Janeen Orr says
Hi Kelly,
Are King Oyster Mushrooms the same as regular Oyster Mushrooms as to fodmaps?
While they are both in the same botanical genus, Pleurotus, they are different species. Oyster mushrooms, or Pleurotus ostreatus, have short stems and fan-shaped caps, are irregularly shaped with ridges and grooves, range in color from white to tan to brown, and grow in clusters. King oyster mushrooms, or Pleurotus eryngii, are much larger, nearly cylindrical and smooth, and grow separately.
Janeen
Em Schwartz, MS, RDN says
Hi Janeen, Great question! Regretfully, I don't have a definitive answer. Monash University's FODMAP data don't distinguish between the species. Unless King Oyster Mushrooms are easily purchased in Melbourne, Australia, my guess is Monash used regular oyster mushrooms in their research. Some mushrooms are higher in FODMAPs. To err on the side of caution, I would suggest self-testing a small amount of King Oyster Mushrooms if/when IBS symptoms are under control. Best, -Em
Bella says
Hi there. I am new to this FODMAP stuff but I thought we were not allowed to have garlic? Is it ok in oils?
Em Schwartz, MS, RDN says
Great question, Bella! You are correct that garlic is higher in FODMAPs, and is generally avoided during the elimination phase of the low FODMAP diet. However, garlic-infused oil is an exception. You can find more information in my Garlic and Onion Substitutes post, but most infused oils are created in a way that adds garlic flavor without transferring FODMAPs. Best, -Em
Sarah says
This looks really good, but we don't like mushrooms. What else do you think will taste good in this? I really appreciate your input! 🙂
Emily says
Hi Sarah! You could try spinach (a low FODMAP serving is 1 cup) or broccoli (a low FODMAP serving is 1 cup). 🙂
Kelly says
I read that mushrooms are high FODMAP and to avoid them. I’m confused now. Help this newbie.
Emily says
Hi Kelly, Great question! You are correct - MOST mushrooms (button, portobello, shiitake) are high in FODMAPs. However, oyster mushrooms can be enjoyed in 1 cup (or 86 grams) portions and are considered low in FODMAPs. If available to you, I'd highly recommend buying and downloading the Monash FODMAP app. It's about $10 and super helpful for anyone just starting out. 🙂