Mushrooms are rich in beta-glucans — the same class of prebiotic fibre found in oats, but with a different molecular structure that activates the immune system through gut-associated lymphoid tissue. They also contain unique polysaccharides that promote the growth of Bifidobacterium and support the gut-immune axis. Shiitake, maitake, and oyster mushrooms are particularly potent.
Why it matters
Immune-Activating Beta-Glucans
Stimulate gut-associated immune cells through a unique receptor-mediated pathway.
Vitamin D Source
One of the only non-animal sources of vitamin D, especially when exposed to sunlight.
Prebiotic Polysaccharides
Unique fungal fibres that promote Bifidobacterium growth in the colon.
Ergothioneine
A rare antioxidant amino acid that protects cells from oxidative damage.
How to eat it
Sauté with garlic and thyme in olive oil. Add to stir-fries with soy sauce and ginger. Roast until crispy for umami-rich salad toppings. Make a rich mushroom broth as a base for soups.
Mushroom beta-glucans have been shown to modulate the gut immune response by activating macrophages and dendritic cells in Peyer's patches — the immune sensors of the small intestine.
Source: Jayachandran et al., International Journal of Molecular Sciences, 2017
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