The Best Mushroom for Gut Health and Why It Works

TL;DR: Mushrooms are great for gut health because they contain bioactive compounds like polysaccharides that feed good gut bacteria. Oyster mushrooms are especially beneficial, but others like shiitake, reishi, and lion's mane also support digestion, immune health, and support a healthy response to inflammation. You can easily add mushrooms to your diet in various dishes or supplements to help support your gut health and overall wellness.†

The fungus is among us!

Have you ever wondered if there's more to mushrooms than just their unique look and taste? Imagine if you could support your gut health simply by adding a few more mushrooms to your meals! Mushrooms are not only great for making your dinner taste amazing but they're also packed with nutrients that can help support a smoothly-running digestive system.

Think about how your body works like a uniquely designed machine. Just like machines need the right parts to run well, your gut needs the right nutrients to stay healthy and strong. Mushrooms can provide those essential nutrients. By knowing which mushrooms are best for your gut, you can ensure you are giving your body the support it needs.

Dive into the world of mushrooms and discover how these fantastic fungi can support your gut health and overall wellness!

What Makes Mushrooms Beneficial for Gut Health?

Mushrooms have been celebrated for their medicinal properties for centuries, and recent research has spotlighted their benefits for gut health. The gut is home to trillions of bacteria that are crucial to digestion, immunity, and overall health. Mushrooms contain bioactive compounds that can support gut microbiota, promoting a healthy balance of bacteria in your gut microbiome.(1)

Mushrooms contain special substances called polysaccharides. Polysaccharides are long chains of sugar molecules that provide energy and support to the body—they also act like food for the good bacteria in your intestines. Polysaccharides, like beta-glucans and chitin, can't be directly digested by your body. Instead, they travel to your large intestine, where helpful bacteria eat them up. This process helps support the growth of good gut bacteria, which is vital for keeping your digestive system healthy.

When you eat mushrooms, they do more than feed good bacteria. Mushrooms also help support the production of helpful substances in your gut, like short-chain fatty acids, which support healthy inflammatory responses in your intestines, so your body has the nutrition and energy to work hard to keep you healthy. All of these effects together may make mushrooms an excellent choice for supporting gut health.

What Specific Compounds in Mushrooms Contribute to Better Gut Health?

Along with polysaccharides, mushrooms contain several other unique compounds that support gut health:

Mannans

Mannans are sugars also found in yeast that can support digestion and immune system health.

Prebiotics

Prebiotics are types of fiber that feed the good bacteria in your gut, helping them grow and supporting digestive system health.

Phenolic Compounds

Phenolic compounds are natural chemicals found in plants that have antioxidant properties that can help support healthy inflammatory responses and detoxification processes in your gut.

Ergosterol

Ergosterol is a compound found in mushrooms. It has properties similar to vitamin D and supports gut health and healthy immune function.

Terpenoids

Terpenoids are natural compounds in plants that support healthy inflammatory responses and gut health.

Polyphenols

Polyphenols are nutrients also found in foods like berries, tea, and dark chocolate that help support gut health and healthy inflammatory responses.

How Do Mushrooms Act as Prebiotics To Support Gut Bacteria?

Mushrooms act as prebiotics by providing food for the beneficial bacteria in your gut, which helps them grow and thrive. They contain compounds called polysaccharides, such as β-glucans and chitin, which are not digested in the upper part of our digestive system. Instead, these compounds reach the large intestine, where they serve as food for good bacteria. This process helps support the population of good gut bacteria, which is essential for maintaining a healthy digestive system and overall well-being.(2)

Mushrooms not only support the growth of beneficial bacteria in the gut but also help inhibit harmful bacteria. Their bioactive compounds, including polysaccharides, terpenoids, and phenolic compounds, support healthy immune system function. By promoting a balanced gut microbiota, mushrooms help support an environment where good bacteria can thrive. This balance supports healthy inflammatory responses and overall digestion, so food is processed in a healthful way.

What Is the Best Mushroom for Gut Health?

While many mushrooms are beneficial for your health, oyster mushrooms stand out as one of the best mushrooms for gut health. Oyster mushrooms grow on dead or decaying wood, like tree trunks and fallen branches. They have a flat, oyster-shaped cap and usually come in shades of white, gray, or tan. These mushrooms are popular for their mild flavor and tender texture.

Oyster mushrooms are a top choice for supporting gut health due to their high content of bioactive compounds:(3)

• Polysaccharides: Oyster mushrooms contain high levels of β-glucans and other polysaccharides that act as prebiotics.
• Antimicrobial Properties: They have compounds that can support healthy levels of good gut bacteria and keep the bad in check.
• Supports Gut Microbiota: Studies have shown that oyster mushrooms can support a healthy balance of bacteria.

Other mushrooms that support gut health include:

White button

White button are the most common type of mushroom found in grocery stores and are known for their mild flavor. They can support gut health by supporting the balance of gut bacteria. These mushrooms also support your gut's immune system, which helps protect against infections and reduce inflammation in your digestive tract.(4)

Reishi

Reishi mushrooms are one of the best medicinal mushrooms for gut health. They have been used in traditional medicine for thousands of years because of their health benefits. Reishi mushrooms can help improve gut health by supporting microbiome balance. They may also support a healthy gut lining, which can be beneficial if you suffer from stomach ulcers or other digestive issues.(5)

Lion’s mane

Lion's mane mushrooms are unique-looking mushrooms with long, shaggy spines. They are beneficial for gut health because they support healthy inflammatory responses and gut lining health. They can also support gut bacteria balance to help you stay healthy.(6)

These mushrooms all contain the compounds you’ve been reading about that help support the balance of bacteria in your gut, which is important for digestion and overall health and well-being.

What Is the Most Healing Mushroom for Gut Health?

While mushrooms can’t heal your gut, shiitake mushrooms are one of the most popular that offer support. Shiitake mushrooms are a type of mushroom that grows on decaying hardwood trees. They have a rich, savory taste and a meaty texture, making them popular in cooking. Shiitake mushrooms are usually brown with broad, umbrella-shaped caps.

Shiitake mushrooms contain polysaccharides that support healthy gut bacteria levels and triglyceride levels.7 Additionally, shiitake mushrooms provide comprehensive gut support by supporting the following for good health:(8)

• Immune System Function: Shiitake mushrooms support your immune system and the production of secretory immunoglobulin A in your gut. Secretory immunoglobulin A (IgA) is an important antibody in mucous membranes that helps protect you from infections.
• Normal Inflammatory Response: Shiitake can help support healthy inflammatory responses in your gut, which can be beneficial if you have issues with bowel health.
• A Balance of Healthy and Diverse Gut Microbiota: Shiitake mushrooms can help support a healthy composition of gut microbiota, so you have more good bacteria and less bad.
• Nutrition: Shiitake contains vitamins A, E, and C and minerals like potassium, phosphorus, and calcium.

What Does “Adaptogenic Mushroom” Mean?

You may have heard about "adaptogenic mushrooms" in the news or on social media over the last several years and want to know a little more about them to decide if you should take them.

They aren't the prettiest things to look at, but adaptogenic mushrooms have been used for centuries in traditional medicine to support overall health and wellness. Adaptogenic mushrooms are fungi that can help support your body's healthy response to stress. The term "adaptogen" means that these mushrooms can adapt to what your body needs and help support those systems. This means they can help support mood and emotional balance whether you feel stressed, tired, or lacking energy. And remember, your gut and brain constantly communicate through your gut-brain axis in simpatico, so this may make perfect sense!(9)

One of the key benefits of adaptogenic mushrooms is their ability to support your immune system. When your body is under stress, it can weaken your immune response, making you more susceptible to getting sick. Adaptogenic mushrooms help support your immune system and defend itself against the latest bug going around the office or school. Additionally, these mushrooms contain antioxidant properties to support healthy detoxification processes and inflammatory responses in your body. Along with healthy nutrition and lifestyle habits, incorporating adaptogenic mushrooms into your diet through food or supplements can give your body the extra support it needs to remain level-headed when things get chaotic.

Three of the most well-known adaptogenic mushrooms include:

Reishi

You've already read about the supportive health benefits of adding reishi to your diet for gut health. They are just a great, all-around health-supportive mushroom!

Chaga

Chaga mushroom extract can support beneficial gut bacteria that produce substances promoting gut health. It may also help support healthy inflammatory responses in your intestines, which could be helpful if you experience bowel problems.(10)

Lion's Mane

Lion's mane mushrooms support gut microbiome diversity. They may also help support a healthy and strong stomach lining.

How Can You Incorporate Gut-Healthy Mushrooms Into Your Diet?

There are many easy ways to include more mushrooms in your daily diet. You don't have to be a chef to enjoy the benefits of these fungi! Adding mushrooms to your diet allows you to enjoy their flavor while benefiting from their health-boosting properties.

Here are ten simple ways to incorporate mushrooms into your meals:

1. Stir-fries: Add sliced mushrooms to vegetable stir-fries for a tasty and nutritious boost.
2. Soups and Stews: Include mushrooms in soups and stews for extra flavor and texture.
3. Salads: Toss raw or sautéed mushrooms into salads for a hearty addition.
4. Omelets and Scrambles: Mix mushrooms into your morning omelets or scrambled eggs for a wholesome breakfast.
5. Pasta Dishes: Add mushrooms to pasta sauces for a rich, savory taste.
6. Pizza Toppings: Use mushrooms as a healthy and delicious pizza topping.
7. Grilled Mushrooms: Grill whole mushrooms for a tasty side dish or meal component.
8. Stuffed Mushrooms: Fill mushrooms with your favorite healthy ingredients for a creative appetizer.
9. Smoothies: Blend mushroom powders into smoothies for an easy and nutritious drink.
10. Mushroom Tea: Brew mushroom tea to enjoy the health benefits in a warm, soothing beverage.

Can You Have Coffee With Mushrooms?

Yes, you can have coffee made with mushrooms! It’s called “adaptogenic coffee,” and you may have also seen your favorite influencer sipping a cup on YouTube, TikTok, or Instagram, or an ad pop up touting its health benefits.

Adaptogenic coffee is a blend of regular coffee and adaptogens, natural substances like mushrooms and herbs that help support your body’s health response to stress. Some of the best mushroom coffee for gut health include blends of mushrooms such as Lion's Mane, Chaga, and Reishi. These adaptogens are also known for their ability to support cognitive function and, in turn, support your overall well-being. By combining the stimulating effects of coffee with the balancing properties of adaptogens, adaptogenic coffee aims to support stable and sustained energy without the typical jittery side effects of caffeine.(11)

The benefits of adaptogenic coffee for gut health make sense. By incorporating these adaptogens into coffee, adaptogenic coffee not only provides the usual benefits of caffeine but may also support gut health through the unique properties of these natural substances.

But how does it actually taste?

Adaptogenic coffee can be an acquired taste. Initially, you may find it too earthy or nutty, though usually not “mushroomy.” In fact, some say they barely notice it at all. It may just take some trial and error to find a good blend and figure out how to flavor it like your favorite cup of joe!

What Is the Most Powerful Mushroom Supplement for Gut Health?

Shiitake and cordyceps mushrooms are some of the best mushroom supplements for gut health. As you read earlier, shiitake mushrooms have polysaccharides that can help support healthy gut bacteria. They can support a healthy balance of microbes in the gut, which is essential for digestion and overall health.

Cordyceps may also help support healthy inflammatory responses in your gut and a healthy and strong gut lining. Like shiitake, cordyceps contain polysaccharides and can be helpful if you have digestive issues. It may also help support healthy cholesterol levels, blood sugar levels, and cardiovascular health.(12) We include cordyceps in our Stress Nutrients to support a healthy immune response, which will help support your gut.^†

Other mushroom supplements for gut health to look for should contain a blend that includes several beneficial mushrooms, like:

• Oyster mushroom, for its prebiotic qualities and ability to support a healthy balance of gut bacteria.
• Shiitake mushroom, for its ability to support healthy inflammatory responses and immune system function.
• Reishi mushroom, for its adaptogenic quality and inflammatory response support.

These blends can provide a comprehensive approach to supporting gut health by combining the strengths of different mushrooms.

The Bottom Line

Thanks to nutrients like polysaccharides, dietary fibers, and other bioactive compounds, mushrooms can be your ally for gut health. They act as prebiotics, supporting the growth of beneficial gut bacteria and overall gut health. Among the many beneficial mushrooms, oyster and shiitake mushrooms stand out for their comprehensive gut health benefits. Others include reishi, lion’s mane, white button, and chaga.

Incorporating mushrooms into your diet to support your gut health can be fun and easy. You can incorporate them into your meals in creative and tasty ways or even drink them in your coffee. If you don’t like their taste or texture, you take them in supplemental form along with a healthy diet and lifestyle to reap the gut health support they offer!