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We Discovered The 7 Best Mushrooms For Weight Loss
Dec 05, 22
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

We Discovered The 7 Best Mushrooms For Weight Loss

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 22 min read
We Discovered The 7 Best Mushrooms For Weight Loss

Mushrooms may contribute to weight loss due to their low-calorie content, high fiber composition, and satisfying nature. In addition, their unique blend of proteins, vitamins, minerals, and antioxidants can support a healthy diet. 

Mushrooms are versatile and can easily be incorporated into various meals, potentially assisting in reducing overall calorie intake. They also contain certain bioactive compounds that may influence metabolism. 

Medicinal mushrooms for weight loss, including Lion's Mane, Chaga, Reishi, Shiitake, Portobello, Turkey Tail, and Maitake mushrooms, may also give you the energy you need to hit the gym. But it's important to remember that mushrooms should be part of a balanced diet and healthy lifestyle for effective weight loss.

However, adding these mushrooms to your diet can shorten your weight-loss timeline. Moreover, these mushrooms will help you avoid regaining weight. Below, we will examine the specific benefits offered by each mushroom to facilitate weight loss. 

The World of Mushrooms: Types and Nutritional Benefits

The World of Mushrooms: Types and Nutritional Benefits

A Glimpse Into the Fascinating Mushroom Kingdom

Mushrooms come in various shapes and sizes and constitute a fascinating world. They are part of a class of fungi with thousands of different species worldwide. From the forest floors to our backyards, mushrooms can be found virtually everywhere. 

Some mushrooms, like the elusive and highly prized wild mushroom, truffle, are wild. Others, including most edible mushrooms, are cultivated in controlled environments to ensure their safety and quality.

Some mushrooms are familiar supermarket sights, like the typical white button or cremini. Meanwhile, others, like Lion's mane mushrooms and maitake mushrooms, fall under medicinal mushrooms, often used in traditional medicine for their purported health benefits.

It's essential to be aware of the potential for weight gain when foraging for wild mushrooms, as some may be harmful if eaten. Thus, always sticking to recognized edible mushrooms is the safest route to reap the health benefits without the risk.

Nutritional Powerhouses: The Composition of Mushrooms

Mushrooms are nutritional gems. They are low in calories, making them an ideal food for those trying to lose weight. In addition, a typical serving of mushrooms contains a decent amount of dietary fiber, which aids in digestion and can help maintain a healthy weight by promoting a feeling of fullness.

Additionally, mushrooms are packed with essential vitamins and minerals. For example, they contain B vitamins vital to maintaining optimum health and well-being. Some mushrooms, like the Maitake, are also rich in minerals such as potassium, which helps regulate elevated insulin levels, a critical factor in weight management.

Interesting Read: Learn about Lion's mane nutritional value.

Beyond Nutrients: Bioactive Compounds in Mushrooms

Mushrooms are more than just their vitamins and minerals. They contain bioactive compounds that can provide a plethora of health benefits. For example, Lion's mane mushrooms are known for their potential cognitive and immune function benefits.

Many medicinal mushrooms, including Lion's Mane and Maitake, have been the focus of scientific evidence, showing potential benefits ranging from supporting immune function to aiding in weight loss. Thus, eating mushrooms regularly as part of a balanced diet might aid those looking to lose weight and enhance their overall health.

Mushrooms and Weight Loss: Are Mushrooms Good For Weight Loss?

Mushrooms and Weight Loss: Are Mushrooms Good For Weight Loss?

The Low-Calorie, High-Fiber Formula: Edible Mushrooms

One of the significant advantages of including edible mushrooms in a diet designed for weight loss is their low-calorie and high-fiber content. This dual nature allows mushrooms to help maintain a low daily calorie intake, essential for those trying to lose weight and prevent weight gain.

Incorporating foods like mushrooms rich in dietary fiber into your diet can contribute significantly to a feeling of fullness, reducing the tendency to overeat or engage in binge eating. In addition, this can help manage body weight more effectively. 

Medicinal mushrooms such as Lion's mane mushrooms and reishi mushrooms also offer these benefits, alongside a host of health benefits like boosting immune function and supporting mental health.

Satiety: The Fullness Factor

The satiety effect of mushrooms extends beyond their fiber content. Research shows that(1) the protein in mushrooms can also help you feel full for longer, helping to curb the desire to snack between meals, a common cause of weight gain.

In particular, medicinal mushrooms, like Lion's mane and reishi mushroom, have been linked to increased feelings of fullness. These findings further suggest that including mushrooms in your meals or taking mushroom supplements, like Lion's mane supplements, may assist in weight loss.

Metabolism and More: The Bioactive Influence

The potential of mushrooms for weight loss is not limited to their low-calorie and high-fiber content. Certain compounds found in mushrooms have been found to influence metabolism positively. For instance, studies involving mice fed with Lion's mane mushrooms showed decreased liver weight and improved lipid metabolism.

Evidence suggests that some mushrooms may help lower blood sugar levels and improve insulin resistance. For example, reishi mushrooms fight diabetes, lowering blood glucose levels and fighting insulin resistance. This is key as insulin resistance often leads to weight gain and problems like high blood pressure.

Additionally, some mushrooms may improve gut health, positively impacting the gut microbiota, the community of microorganisms living in our gut. This could influence digestion and nutrient absorption, potentially leading to weight loss. For instance, changes in the gut microbiota composition have been observed in mice fed with medicinal mushrooms, suggesting possible implications for weight management.

Furthermore, mushrooms, like the common white button mushroom, are a natural source of vitamin D when exposed to sunlight. Vitamin D deficiency has been linked to weight gain and chronic inflammation, indicating that maintaining adequate levels might aid in weight management.

Use These 7 Mushrooms for Losing Weight

1. Lion's Mane Mushrooms

Lion's Mane Mushrooms

Lion's Mane supplements are known for their memory and brain-boosting benefits, but they can also aid in weight management and weight loss. The mushroom is low in calories, with only 35 calories per 100-gram serving. Lion's Mane is also high in proteins, which reduces late-night snacking and food cravings, helping you achieve a healthy weight. 

The mushroom is also high in dietary fiber, essential for weight loss as it makes you feel full longer. Moreover, fiber encourages the diversity of gut bacteria, linked to better health outcomes and reduced risk of belly fat.

Lion's Mane Mushroom is one of the few healthy foods that fight stress and anxiety, positively impacting weight loss. In addition, research suggests that taking Lion's Mane before bed improves sleep quality, reducing food cravings and ensuring you have enough energy to exercise. Finally, Lion's Mane boosts lipid metabolism, fighting cholesterol and fat accumulation in people with a high-fat diet.

Read More: See our detailed guide on how Lion's Mane promotes weight loss

2. Chaga Mushrooms

Chaga Mushrooms

Chaga mushrooms are known for their antioxidants, anti-aging effects, and immune-boosting properties. Some studies have also suggested that Chaga mushrooms fight cancer. 

In addition to these health benefits, these medicinal and edible mushrooms promote weight loss by reducing appetite and increasing feelings of fullness due to the mushroom's slow digestion process. The mushroom is not just high in antioxidants, vitamins, and minerals—Chaga mushrooms are also high in dietary fiber, which helps feed the gut bacteria, reduce food portions, and avoid unnecessary snacking. 

Chaga is an adaptogenic mushroom that lowers cortisol production in the human body. Cortisol is a stress hormone that often increases the risk of obesity through binge eating—it increases cravings for calorie-dense fast foods. 

Read More: See our detailed guide on how Chaga tea facilitates weight management

3. Reishi Mushrooms

Reishi Mushrooms

In addition to fighting oxidative stress, research shows that(2) reishi mushrooms modulate gut bacteria composition, promoting gut bacteria that support weight loss. Moreover, Reishi supplements fight body fat accumulation, benefiting weight loss, improving insulin sensitivity, and reducing the risk of diabetes. 

Reishi mushrooms are high in fiber content—this fiber prevents overeating, allowing you to stay full longer. In addition, by eliminating hunger between meals, this superfood mushroom removes the need to snack on unhealthy foods that often increase body weight. 

Reishi mushroom is an interesting fungus that has an anti-fatigue effect. The mushroom gives you the energy you need to handle your daily activities and still visit the gym for an exercise session that helps you lose weight. 

Read More: See our detailed guide on how Reishi promotes weight loss

4. Maitake Mushrooms

Maitake Mushrooms

Maitake mushrooms are low in both calories and carbohydrates. As a result, these mushrooms help your body maintain a calorie deficit, promoting weight loss. 

The raw form of maitake mushroom contains 2.7 grams of fiber per 100 grams. The fiber in the mushroom keeps you full, eliminating the need to keep snacking and putting unnecessary calories in your body. 

Moreover, fiber feeds good gut microbes, keeping your gut microbiome environment healthy. A healthy microbiota has been known to prevent weight gain and facilitate weight loss.

Read More: Read our detailed guide on how Maitake promotes weight loss

5. Shiitake Mushrooms

Shiitake Mushrooms

In addition to boasting anti-inflammatory properties, Shiitake mushrooms boast nutritional benefits that make them one of the best weight loss solutions. When you add Shiitake to your healthy eating plan, you get a high dose of proteins and fiber. This keeps you full, reducing your calorie intake and helping you maintain a negative energy balance essential for weight loss. 

Research also suggests(3) that the Shiitake mushroom supplement can prevent fat deposition in the human body, ensuring you do not gain weight while trying to burn fat. In addition, this edible mushroom can also promote fat distribution, reducing abdominal obesity, a common problem among overweight patients. 

6. Portobello Mushrooms

Portobello Mushrooms

Portobello mushrooms are extremely low in carbs and high in fiber, which keeps people satiated for longer and makes them less likely to overeat. Fiber also regulates the gut microbiota, allowing it to metabolize food more effectively. 

When combined with a healthy lifestyle that involves exercise and watching what you eat, Portobello mushrooms' anti-obesity effect can facilitate weight management and keep you from regaining lost weight. As an added benefit, these mushrooms improve your immune system and reduce the risk of fatty liver disease, obesity-related hypertension, and other metabolic disorders. 

7. Turkey Tail Mushrooms

Turkey Tail Mushrooms

Turkey tail mushrooms contain beta-glucans, a dietary fiber that aids in weight loss. Beta-glucans help regulate the body's metabolism by slowing carbohydrate absorption, which can lower blood sugar levels and fat storage. Furthermore, beta-glucans may aid in the reduction of chronic inflammation in the body, which can contribute to weight gain.

Turkey Tail mushrooms are also high in various nutrients that boost metabolism and burn fat. For example, Turkey tail mushrooms contain probiotics, which may help beneficial bacteria grow in your gut. In addition, it aids in treating leaky gut syndrome, which may also aid in weight loss.

Read More: See how turkey tail mushrooms boost gut health

How to Incorporate Mushrooms into Your Diet

How to Incorporate Mushrooms into Your Diet

Mushroom-Inclusive Meal Planning: Breakfast, Lunch, Dinner, and Snacks

Incorporating mushrooms for weight loss into your daily meals can be an enjoyable and rewarding culinary journey. Their versatility makes them suitable for many dishes, helping you avoid a high-fat diet that could lead to weight gain.

For breakfast, try a simple omelet filled with sautéed shiitake mushrooms or scramble some eggs with a mix of medicinal mushrooms like Lion's Mane and Reishi. This can help start your day with a nutrient-dense meal that supports weight loss and a healthy immune system.

Lunch could be a hearty mushroom soup or a salad topped with grilled mushrooms. For dinner, mushrooms can be the main attraction in a stir-fry, stuffed mushroom caps, or as a meat substitute in a mushroom 'steak.' Snacks can include mushroom jerky or even mushroom tea, an easy way to add mushrooms to your diet without significant prep work.

Mouthwatering Mushroom Recipes for Weight Loss

Lion's Mane Scramble

Sauté diced Lion's mane mushroom in olive oil until browned. Then, add in your whisked eggs and cook until done. This simple scramble can help support mental health and keep glucose levels balanced.

Shiitake Stir-fry

Cook your preferred vegetables in a wok, add sliced shiitake mushrooms, and toss everything with low-sodium soy sauce. Shiitake mushrooms are great for maintaining body weight and lipid metabolism.

Mushroom Soup

Cook various mushrooms with onion and garlic, add vegetable broth, simmer, then blend until smooth. This hearty soup can aid in weight loss without compromising on flavor.

Interesting Read: See our 15 hand-picked Lion's mane mushroom recipes.

A Word of Caution: Balance and Variety

While mushrooms are fantastic, balance and variety remain critical to any healthy diet. Consuming too much of any food, including mushrooms, could lead to nutritional imbalances. This could counteract your efforts to lose weight, lead to unwanted weight gain, or even negatively affect other aspects of health, such as blood sugar control and insulin resistance.

The high nutrient content of mushrooms can support your immune system and mental health, help manage high blood pressure, and aid in controlling chronic inflammation. But it's important not to rely solely on mushrooms or any specific mushroom supplement for weight loss.

Dietary changes should be coupled with an active lifestyle and regular exercise for a holistic approach to weight loss and overall health. 

Mushrooms Beyond Weight Loss

Mushrooms Beyond Weight Loss

The Multifaceted Health Enhancer

While the potential of mushrooms for weight loss is appealing, the health benefits of mushrooms extend far beyond merely helping you lose weight. The immune system, heart health, and even the potential fight against cancer are areas that mushrooms may positively influence.

Immune System Support

Mushrooms, especially medicinal mushrooms, contain beta-glucans, compounds that support the immune system. These beta-glucans can stimulate the activity of certain immune cells and enhance the immune response, contributing to overall health and well-being.

Heart Health Benefits

Mushrooms also contain essential nutrients like potassium and fiber, both beneficial for heart health. Potassium helps to regulate blood pressure, and dietary fiber can assist in managing cholesterol levels, both key factors in maintaining a healthy heart.

Cancer-Fighting Properties

Moreover, several studies have suggested that(4) certain mushroom compounds, such as polysaccharides, have potential cancer-fighting properties. More research is needed in this area, but initial findings are promising.

The Mental Health Connection: Mushroom's Potential Role

When discussing the benefits of mushrooms, it's worth highlighting the potential mental health benefits some mushrooms may offer. Certain edible mushrooms, like the Lion's Mane, are thought to have neuroprotective properties. They might support cognitive function, improve focus, and potentially even alleviate symptoms of depression and anxiety.

Some medicinal mushrooms are also a natural source of vitamin D, a vital nutrient thatplays a crucial role in many bodily functions, including mental health. For example, adequate vitamin D levels have been linked to improved mood and a lower risk of depression.

Precautions and Possible Side Effects

Precautions and Possible Side Effects

Not All Mushrooms Are Created Equal: Caution with Wild Mushrooms

While incorporating mushrooms for weight loss into your diet can be beneficial, it's important to remember that not all mushrooms are safe for consumption. Wild mushrooms, in particular, can be dangerous if not correctly identified. 

Some species are toxic and can cause severe illness or even be lethal if ingested. Therefore, always source your mushrooms from reliable suppliers, or if you're foraging, ensure that you're well-educated about safe and edible species in your area.

Allergies and Interactions: Potential Downsides to Consider

Like any food, mushrooms can cause allergies in some individuals. Symptoms can range from mild, such as itching or hives, to more severe, including difficulty breathing. If you have known food allergies, be cautious when introducing mushrooms into your diet, particularly medicinal varieties, as they may be more likely to cause an allergic reaction.

Moreover, some mushrooms, particularly in supplement form, may interact with certain medications. For example, medicinal mushrooms may affect blood clotting, which could cause problems if you're taking anticoagulant medications. Therefore, if you're considering using mushrooms to aid in weight loss and you're currently taking any medication, it's essential to consult a healthcare professional.

Interesting Read: Learn about Lion's mane drug interactions.

Consulting a Healthcare Professional: An Essential Step

It's crucial to consult with a healthcare professional before drastically changing your diet to lose weight, including the significant incorporation of mushrooms. A healthcare professional can provide personalized advice based on your health condition, dietary needs, and weight loss goals. They can also guide you about the proper serving sizes and the best types of mushrooms for your individual needs and preferences.

Mushroom For Weight Loss Video

FAQs About Mushrooms For Weight Loss

Do Mushrooms Burn Belly Fat?

Mushrooms for weight loss have been shown to aid in belly and visceral fat burning by controlling blood glucose levels. In addition, these mushrooms fight insulin resistance and boost insulin levels in men and women, boosting the body's rate of burning belly fat. This benefit also reduces the risk of various lifestyle diseases, including type 2 diabetes and hypertension. 

Mushroom extracts are also a good source of protein and can speed up your metabolism, which will help you burn belly fat faster.  Finally, mushrooms for weight loss boost good gut bacteria, fighting the metabolic syndrome that makes belly fat hard to burn. 

Is Eating Mushroom Everyday Good?

Medicinal mushrooms are generally safe for everyday consumption.This is because they are very nutritious and contain many nutrients our bodies require to be healthy—they have high amounts of vitamin D and minerals like potassium. 

They also carry bioactive compounds like polysaccharides and beta-glucans, which boost weight loss, balance cholesterol levels, and improve the immune system. In addition, some mushrooms like Lion's Mane promote your mental health, fighting depression, while others like Chaga balance your blood sugar levels, reducing the risk of diabetes. 

There is no downside to eating mushrooms. However, if this is your first time eating mushrooms for weight loss, we recommend talking to a healthcare professional. The doctor will help you determine the best dose for the edible fungi. Also, if you are not a seasoned forager, stay away from wild mushrooms to avoid consuming poisonous fungi. 

Read More: See how Chaga fights diabetes

Who Should Not Consume Mushrooms?

We always recommend talking to a doctor before consuming functional mushrooms. While side effects are rare, some groups may be at a higher risk than others. Pregnant and breastfeeding women, for example, should stay away from functional mushrooms to keep their kids safe.  

People who are allergic to mushrooms should steer clear of them. Additionally, if you are on blood thinners or other prescription medication, you should speak to your healthcare provider before consuming mushrooms. Finally, if you are currently undergoing treatment and taking medications, talk to your doctor before using functional mushrooms to avoid dangerous interactions. 

Key Takeaways

While weight loss is undoubtedly complicated, you can make it much easier with mushrooms like Lion's Mane, Chaga, Reishi, Maitake, Portobello, Shiitake, and Turkey Tail mushrooms.These mushrooms regulate fat metabolism and are low in calories and high in fiber and protein. As a result, they keep you full for longer, eliminating the need to snack on unhealthy foods that can derail your weight loss efforts.

Add mushrooms to your everyday life if you struggle to lose weight and want a natural and safe way to slim down. If you cannot access the raw mushrooms, you can always purchase a mushroom powder—add this to your morning coffee, your pre-workout smoothie, or use it in your recipe when cooking dinner.

Have you used mushrooms for weight loss? Which mushrooms did you use? What benefits did you enjoy? Let us know in the comments section. 

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  1. Nutritional Quality and Biological Application of Mushroom Protein as a Novel Protein Alternative,
  2. Ganoderma lucidum reduces obesity in mice by modulating the composition of the gut microbiota, (2)
  3. Dietary Shiitake Mushroom (Lentinus edodes) Prevents Fat Deposition and Lowers Triglyceride in Rats Fed a High-Fat Diet, (3)
  4. Current Uses of Mushrooms in Cancer Treatment and Their Anticancer Mechanisms, (4)

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