Researchers reviewed dozens of studies about eating mushrooms and found some promising health benefits. When people ate mushrooms as part of their regular diet, their triglycerides (a type of fat in the blood) went down, which is good for heart health. Mushrooms also appeared to help with blood sugar control and may boost immune function. The studies used more mushrooms than most people typically eat, but the good news is that no negative effects were found. This review suggests that adding mushrooms to your meals could be a simple way to support your heart and overall health.

The Quick Take

  • What they studied: Whether eating whole mushrooms (fresh or dried) can improve markers of heart disease risk, reduce inflammation, and boost immune function
  • Who participated: This was a review of many different studies involving various groups of people. The researchers looked at studies where people ate mushrooms as part of their normal diet or as part of a healthy eating plan
  • Key finding: Eating mushrooms regularly lowered triglycerides (a harmful fat in blood) and helped control blood sugar. The studies didn’t find any negative effects from eating mushrooms
  • What it means for you: Adding mushrooms to your meals may help protect your heart health and manage blood sugar. However, the studies used larger amounts of mushrooms than most Americans typically eat, so more research is needed to confirm benefits at normal eating levels

The Research Details

This was a narrative review, which means researchers looked at and summarized findings from many different studies about mushroom consumption. Instead of doing their own experiment, they read through existing research and organized what they found. They focused on studies where people ate whole mushrooms (not supplements or extracts) as part of their regular diet or as part of a healthy eating pattern. The researchers looked at how mushrooms affected various health markers like cholesterol, blood sugar, inflammation, and immune function. This type of review helps scientists understand what we know so far and identify areas where more research is needed.

A narrative review is useful because it brings together information from many different studies, giving us a bigger picture of what mushrooms might do for our health. By looking at multiple studies, researchers can see patterns and determine which findings are consistent across different groups of people. This approach helps identify what we know well and what still needs more investigation.

This review was published in a respected scientific journal focused on food and nutrition. The researchers were transparent about limitations, noting that many studies used larger mushroom amounts than people typically eat. The fact that they found consistent results across multiple studies for some outcomes (like triglyceride reduction) suggests those findings are more reliable. However, for other outcomes with only a few studies, the evidence is weaker and needs more research to confirm

What the Results Show

When people ate mushrooms as part of their self-chosen diet, their triglycerides (a type of fat in the blood linked to heart disease) consistently decreased. This is important because high triglycerides are a risk factor for heart problems. The research found no negative effects on HDL cholesterol (the ‘good’ cholesterol) or LDL cholesterol (the ‘bad’ cholesterol), and no clear effect on C-reactive protein, which is a marker of inflammation in the body. When mushrooms were eaten as part of a healthy overall diet, they appeared to help lower blood sugar levels, which is beneficial for people concerned about diabetes. Some studies also suggested mushrooms might boost immune function by increasing salivary immunoglobulin A, a protein that helps fight infections, though more research is needed to confirm this.

The review found mixed or insufficient evidence for several other health markers. Some studies showed positive effects on blood pressure, but the evidence wasn’t strong enough to make definitive claims. For other outcomes, there simply weren’t enough studies to draw solid conclusions. Importantly, the researchers found no evidence of any harmful effects from eating mushrooms on any of the health measures they examined

This review builds on earlier research suggesting mushrooms have health benefits. The findings align with current dietary guidelines that recommend eating mushrooms as part of a healthy diet. The consistent results for triglyceride reduction across multiple studies strengthen the evidence that this is a real benefit, not just a chance finding

The biggest limitation is that the studies reviewed used much larger amounts of mushrooms than most Americans actually eat. Studies used 13-300 grams per day, while the typical American eats only about 4 grams per day. This means we don’t know if the benefits would occur at normal eating amounts. Additionally, for some health outcomes, there were very few studies, making it hard to draw strong conclusions. The review also couldn’t determine which types of mushrooms might be most beneficial or whether fresh versus dried mushrooms have different effects

The Bottom Line

Based on current evidence, eating mushrooms as part of a healthy diet appears safe and may provide heart health benefits, particularly for triglyceride levels. This recommendation has moderate confidence for triglyceride reduction and lower confidence for other outcomes like immune function. Include mushrooms in your diet as part of a balanced eating pattern rather than relying on them as a sole treatment for any health condition

Anyone interested in heart health or managing blood sugar should consider adding mushrooms to their diet. People with high triglycerides might see particular benefit. However, these findings are general health recommendations, not treatments for specific diseases. If you have heart disease, diabetes, or other health conditions, talk to your doctor before making major dietary changes

Health benefits from dietary changes typically take weeks to months to appear. You might see changes in blood work (like triglycerides) within 4-12 weeks of regularly eating mushrooms, but individual results vary. Consistency matters more than speed—regular mushroom consumption is more important than occasional large amounts

Want to Apply This Research?

  • Track daily mushroom consumption in grams and note the type (button, portobello, shiitake, etc.). Set a goal of 4-10 grams daily and log each serving. If possible, track related health markers like energy levels, digestion, or seasonal illness frequency over 8-12 weeks
  • Add mushrooms to at least 3-4 meals per week. Start with simple additions: sauté mushrooms as a side dish, add them to soups, stir-fries, salads, or pasta. Try different varieties to find ones you enjoy. This makes the habit sustainable and enjoyable rather than feeling like a chore
  • Create a weekly mushroom log noting servings and types consumed. Every 4 weeks, note any changes in how you feel (energy, digestion, mood). If you have access to blood work, compare triglyceride and blood sugar levels before and after 12 weeks of regular mushroom consumption. Share results with your healthcare provider

This review summarizes scientific research but is not medical advice. Mushrooms should be part of a balanced diet, not a replacement for medical treatment. If you have heart disease, diabetes, high cholesterol, or take medications, consult your doctor or registered dietitian before making significant dietary changes. Some people may have mushroom allergies or sensitivities. Always cook mushrooms thoroughly and source them from safe, reliable sources. Individual results vary based on overall diet, lifestyle, and health status.