The best mushrooms for gut health

What are medicinal mushrooms?

Before looking specifically at mushrooms for gut health, let’s begin with a quick introduction for those unfamiliar with medicinal mushrooms. Also known as functional fungi, the term refers to mushroom species that have particularly potent health-supporting properties. They’ve long been a staple in traditional medicine systems, and now researchers are finding scientific evidence to verify their efficacy.

Medicinal mushrooms have many potential benefits for our wellbeing. For example, all functional fungi are rich in polysaccharides called beta-glucans. These are a type of soluble fibre that can enhance the health of your heart and support your immune system. In addition, each variety of mushroom has its own individual advantages. This is thanks to the unique secondary metabolites they contain.

As such, the best medicinal mushroom for you will depend on the exact benefits you’re hoping to gain. And today, we’re talking about mushrooms good for gut health and digestion.

Why is gut health so important?

Unless you’ve suffered with a condition such as IBS, you might not have given your gut much thought. However, its health affects not only your digestion, but your wellbeing as a whole. This is why taking mushrooms for gut health could be so beneficial.

Your gut microbiome consists of trillions of different microorganisms, some of which are helpful and others that can cause disease. The ‘good’ bacteria play a key role in breaking down food and producing certain vitamins and amino acids.

But that’s not all. They also affect the functioning of the immune system. This is because much of the immune system is actually located in the gut.(1) The health of your gut can therefore influence how well you fight off infections and disease.

Interestingly, research suggests that the condition of your gut also affects the health of your brain. The gut is connected to the brain through the nervous system. Furthermore, it produces certain neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which influence our feelings and emotions. All of which means that the gut can alter your mood, mental health, and cognitive functions.(2)

The good news is that you can have a positive effect on your gut microbiota through your diet. And one way to do this is by consuming functional foods like medicinal mushrooms for gut health. Here’s how they could help.

Why are medicinal mushrooms good for gut health?

One of the principal reasons functional fungi can benefit your gut health is because of their high levels of beta-glucans. These act as a prebiotic, which means they nourish the good bacteria in your gut. We cannot digest the fibre ourselves, but some species of bacteria can – which is how we access the nutrients.

Studies have found that consuming beta-glucans helps to increase levels of certain beneficial bacteria, such as Lactobacilli and Bifidobacterium.(3) At the same time, it decreases the amount of some harmful bacteria in the gut. Both actions contribute to a flourishing microbiome, making mushrooms good for gut health.

In addition, functional fungi act as adaptogens. These are plants which enable the mind and body to better cope with physical and emotional stress. Why does this mean we can take mushrooms for gut health? Well, just as the gut can influence the brain, the brain can influence the gut. You might have experienced this yourself if you’ve ever felt butterflies in your stomach when you’re nervous.

Stress may slow down digestion, trigger gastrointestinal issues like indigestion and constipation, and even lead to conditions such as IBS.(4) As such, anything which eases stress could also have a positive influence on gut health.

Which are the best mushrooms for gut health?

While all functional fungi can support your digestive system, there are some which are especially beneficial in this regard. So, without further ado, here are four of the best medicinal mushrooms for gut health.

Turkey tail

This pretty fungus is one of the most famous mushrooms for gut health. Turkey tail is naturally rich in a bioactive component called polysaccharopeptide, or PSP. Evidence shows that PSP may have a positive influence on your gut microbiome.

For example, studies have found that turkey tail extract can increase levels of good bacteria such as Lactobacillus and Bifidobacterium. Moreover, it’s also able to reduce the populations of harmful bacteria like Clostridium and Staphylococcus.(5) This may help to improve digestion and ease gastrointestinal symptoms like diarrhoea.

PSP and polysaccharide krestin (PSK, another active compound in turkey tail) could additionally strengthen the immune system.(6) This is thanks to their ability to activate certain immune cells and suppress inflammation. That’s a fantastic bonus if you’re taking turkey tail mushrooms for gut health, because inflammation can also cause gastrointestinal issues.

Lion’s mane

We usually think of lion’s mane as a functional food for brain health, but it’s great for the gut too. For instance, studies have found that extracts from this striking fungus can inhibit the growth of the bacteria H. pylori. In turn, this may protect the stomach lining from damage and lower the risk of stomach ulcers.(7)

And that’s not the only reason why lion’s mane is one of the best mushrooms for gut health. Research also shows that the fungus could be useful in treating inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.(8) This is thanks to its anti-inflammatory properties, ability to support the immune system, and positive effect on the gut microbiome.

Moreover, lion’s mane could have a beneficial impact on the gut through its capacity to alleviate anxiety and balance your mood. That’s because, like stress, anxiety can both cause and exacerbate gastrointestinal problems.

Chaga

Chaga may not be as visually attractive as the other fungi on this list, but don’t let that fool you! It’s still among the top mushrooms for gut health.

Research indicates that chaga can alter the levels of different bacteria in the gut, leading to a healthier microbiome. Studies on mice suggest the fungi could therefore be helpful in treating conditions such as pancreatitis and ulcerative colitis.(9) This is also thanks to chaga’s potent antioxidant properties, which defend cells in the gut (and elsewhere) against oxidative stress.

In addition, chaga is a powerful anti-inflammatory.(10) That means it could work to decrease inflammation in the gut, reducing the risk of inflammatory bowel diseases.

Reishi

Last but not least, reishi rounds off our list of the best mushrooms for gut health. Like other fungi we’ve mentioned, reishi can increase the levels of beneficial bacteria such as roseburia in your microbiome.(11) This is because of the many potent polysaccharides it contains. Mouse studies suggest the fungi could help to treat obesity and improve insulin resistance through its effect on gut bacteria.(12)

Moreover, reishi is able to ease symptoms of anxiety and depression, plus enhance the quality and duration of your sleep.(13) As you know, insomnia and mental health conditions can have a detrimental impact on the digestive system. So that’s another excellent reason to take reishi mushrooms for gut health!

Related reading

• The Erbology guide to medicinal mushrooms
• How to make mushroom tea

How to take medicinal mushrooms for gut health

Having decided which mushrooms for gut health to use, the next thing to consider is how to take them. There are several options available, but we think the most convenient methods involve using powder rather than fresh fungi.

For example, stir half a teaspoon of mushroom powder into your favourite hot drink for a delicious, gut-supporting beverage. The earthy, bitter flavour pairs perfectly with coffee, or you can whip up a traditional mushroom tea. To make the latter, simply mix your fungi powder in hot – but not boiling – water. Adding natural flavourings such as ginger, lemon, and agave nectar masks the mushroom’s astringency and makes the drink extra tasty!

Fancy taking your mushrooms for gut health in a more decadent fashion? We highly recommend mushroom hot chocolate as a wonderfully indulgent and relaxing way to consume your functional fungi.

As well as drinks, you can also add fungi powder to food. Bear in mind that hot water helps to draw out the nutrients in the powder. Therefore, dishes like stews, soups, and risottos are ideal for getting the best results when taking mushrooms for gut health. Need some inspiration? Try our roasted pumpkin soup with turkey tail, or fennel risotto with reishi.

Mushroom powders are really easy to cook with, so have some fun experimenting in the kitchen with them! It’s a great way to put a health-boosting twist on your favourite recipes.

Using mushrooms for gut health: safety considerations

Experts widely agree that all the mushrooms for gut health we’ve talked about here are safe for human consumption. Having said that, they are quite potent – so there are a few safety points to think about when taking them.

First, functional fungi are not suitable for everyone. Specifically:

• Children should not take medicinal mushrooms, nor should women who are pregnant or breastfeeding. This is just because there hasn’t yet been enough research into their safety for these groups.
• If you are on medication or have an existing health condition, speak to a doctor before taking functional fungi. Some mushrooms can interact with certain types of drugs, and getting professional advice will help you avoid unwanted side effects.

Second, you should always follow the instructions for your chosen medicinal mushroom product carefully. With our powders, we recommend:

• Using half a teaspoon at a time, up to twice a day. Yup, that’s all you need to get results!
• Taking functional fungi in cycles. This means having a break for a few weeks after 6-8 weeks of use. The reason for this is that medicinal mushrooms activate certain types of immune cells. Pausing your usage ensures that you don’t over-stimulate your immune system or build up a tolerance to the fungi.

Finally, to get the best results from using mushrooms for gut health, you need to pick a high-quality powder. Here’s what to look for.

How to choose top quality mushrooms for gut health

It’s not always easy to judge the standard of functional fungi. Much of it comes down to how a company cultivates them, as well as how they make the final product.

For example, try to find producers who grow their mushrooms on natural and organic substrates. We specifically design ours to give the fungi all the nutrients they require – and offer you the maximum nutritional value. Meanwhile, our team wild-harvests our chaga in the forests of Finland, where it grows naturally.

In addition, it’s best to choose powders which are free from fillers, additives, and other unnecessary ingredients. With our products, what you get is 100% pure mushroom.

One way to tell which functional fungi are of high quality is to check their levels of bioactive compounds. That includes beta-glucans, plus key secondary metabolites. If a company doesn’t disclose these, it might be a red flag!

We have all our medicinal mushrooms checked by an independent and accredited tester, and share the results with you. For example, our whole lion’s mane powder contains over 32% beta-glucans and 1.5mg of erinacine A per 1g serving. That makes it the UK’s most potent product.

Our expert mycologists combine 20+ years of experience with the most up-to-date scientific research to ensure our standards remain high. They cultivate our fungi in small batches, under meticulously controlled conditions in Europe. All of which means we’re proud of our mushrooms for gut health, and trust you’ll achieve great results from them.

Other ways to boost the health of your gut

Taking mushrooms for gut health can be a brilliant way to support your digestive system and overall wellbeing. To maximise your gains, we recommend combining their use with some other effective tactics for improving gut health. These include:

• Eating a nutritious diet that incorporates a wide variety of foods. This helps you to develop a diverse gut microbiome, which is linked with greater health benefits. Fruits, vegetables, legumes, beans, and whole grains are especially valuable for your gut.
• Adding fermented foods to your diet, such as kimchi, tempeh, kombucha, and sauerkraut. These are rich in good bacteria like lactobacilli.
• Trying to reduce your stress levels. The link between the brain and gut goes both ways, and stress can exacerbate conditions such as IBS.
• Staying active. Exercise helps the digestive system to work more efficiently, and could also increase the diversity of your gut microbiome.
• Tucking into foods rich in polyphenols, such as dark chocolate, green tea, and blueberries. These may increase the number of good bacteria in your gut.
• Making sleep one of your priorities. A lack of shuteye could reduce the diversity of the gut microbiome.
• Taking care of your teeth. Bacteria from your mouth can move to your stomach and cause health problems in the gut. So don’t forget to floss!

Related reading

• Chaga mushroom benefits
• Health benefits of lion’s mane mushroom