Good Gut Mushroom Mix Soup

Why are mushrooms awesome for your good gut?


Mushrooms are a flavorful and versatile food. Most people think mushrooms are vegetables but they are actually fungi! There are over 380 different species of mushrooms that are proven to contain medicinal properties. Mushrooms contain many different vitamins and minerals such as Beta-glucan, B-vitamins, copper, potassium, and niacin. Niacin is a B vitamin in mushrooms that contributes to a flourishing gut: niacin aids in digestion, turns food into energy, and supports a healthy nervous system.


Mushrooms are also a potential source of prebiotics and the gut thrives off of prebiotics. Prebiotics help regulate the gut microbiota and help feed the gut microbiota so healthy bacteria can continue to grow in the gut. Agaricus Bisporis is the fungi name for mushrooms such as white button mushrooms, cremini, and portobello mushrooms. These mushrooms are beneficial for the gut because they improve microbial diversity. They have also been shown to improve GI health by stimulating the innate immune system that helps prevent the damage that occurs from an injury or infection within the GI tract. These mushrooms are commonly found at grocery stores and are very versatile, they can be added to almost any dish. In a study with 52 participants both male and female, they found that eating shitake mushrooms daily over a period of four weeks increased gut immunity and decreased inflammation.


Lion’s mane is another mushroom that contains properties that can help diversify the gut microbiome. Lion’s mane mushrooms are rare but they can be found fresh in grocery stores. If you do find them fresh, give them a try. Another rare fungi or mushroom is ganoderma lucidum, also known as reishi. This is a type of mushroom that is a prebiotic and helps to prevent gut dysbiosis (microbial imbalance) and helps to prevent obesity-related metabolic disorders found in obese individuals. It is rare to find reishi fresh; it's typically found dry or in powder form. Who knew these different types of fungi would be so benefitcial for the #goodgut?


Ways to Include In Your Diet


There are many different kinds of mushrooms such as portobello, crimini, shitake, lion’s mane, reishi, and oyster. Mushrooms have gained popularity these past years and even come in supplement and powder form. There are many different ways to add mushrooms into your diet but the best way is to eat them! Here are some of our favorite ways to eat mushrooms. They can be added to your favorite pizza, pasta, soups, and can also be eaten raw in salads. Here are some different plant-based recipes we enjoy that help us incorporate more mushrooms into our diet!


Ways to eat it

  • Portobello Mushroom Burger

  • Veggie Medley

  • Good Gut Lasagna

  • Air fried mushroom ‘chicken’ Strips

Recipe: Mushroom Mix Soup













Image from Laurie Patterson

Ingredients (Makes 4 Servings):

  • 1-2 (8oz) packages button or portobello mushrooms

  • 1 onion, diced

  • 1/2 cup delicata squash

  • 1 Tbsp paprika, smoked

  • 1 tsp coconut aminos

  • 2 tsp onion powder

  • 1 bunch spinach, chopped

  • Vegetable broth (as needed)

  • Himalayan pink salt to taste

  • Nutritional yeast (to taste- if tolerated)

  • 2 Tbsp miso paste

  • 8 oz. water

Directions:

  1. Heat pan with vegetable broth.

  2. Add in the mushrooms, onions, and delicata squash.

  3. When the mushrooms are getting soft add in the chopped spinach.

  4. Once soft, add in the chopped spinach and spices.

  5. Puree soup with an immersion or regular blender.

  6. In a separate blender, blend miso paste with water. Blend until smooth.

  7. Add to Soup. Enjoy!

Heal with Each Meal!


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References


Butler, N. (October 2017). Are mushrooms good for you? Healthline.

https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#H

ow-to-eat-mushrooms.

Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr, Spaiser, S. J.,

Christman, M. C., Langkamp-Henken, B., & Percival, S. S. (2015). Consuming

Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A

Randomized Dietary Intervention in Healthy Young Adults. Journal of the

American College of Nutrition, 34(6), 478–487.

https://doi.org/10.1080/07315724.2014.950391.

Jayachandran, M., Xiao, J., & Xu, B. (2017). A Critical Review on Health Promoting

Benefits of Edible Mushrooms through Gut Microbiota. International journal of

molecular sciences, 18(9), 1934. https://doi.org/10.3390/ijms18091934 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/#:~:text=Mushrooms%20are%20rich%20in%20carbohydrates,health%20benefits%20to%20the%20host.

Mayo Clinic. (June 2011). Niacin.

https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984.

Web MD. (2021). Health benefits of mushrooms.

https://www.webmd.com/diet/health-benefits-mushrooms#3-4.

Salem, H.A., Wadie, W. Effect of Niacin on Inflammation and Angiogenesis in a Murine

Model of Ulcerative Colitis. Sci Rep 7, 7139 (2017).

https://doi.org/10.1038/s41598-017-07280-y.

Web MD. (2021). Health benefits of mushrooms.

https://www.webmd.com/diet/health-benefits-mushrooms#3-4.


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