Wood ear mushrooms aid gut health and blood sugar control

Wood ear mushrooms, often relegated to a side dish, possess significant health benefits, particularly for managing blood sugar levels and promoting gut health, according to Dr. Li Sixian of Linhao Western Medicine Clinic.

Dr. Li explains that wood ear mushrooms are packed with polysaccharides and dietary fiber. These components are not digestible by the human body and travel to the large intestine, serving as food for gut bacteria. The dietary fiber also slows down stomach emptying, helping to lower post-meal blood sugar spikes. This makes them a suitable functional food for individuals with insulin resistance or high blood sugar.

The mushrooms positively influence gut bacteria in three key ways: increasing beneficial bacteria like Lachnospiraceae and Faecalibaculum, which produce butyrate to strengthen the gut barrier and reduce inflammation; promoting the growth of Dubosiella and Bacteroides, linked to lipid metabolism and reduced risk of metabolic syndrome; and decreasing harmful bacteria such as Desulfovibrio and Helicobacter.

Furthermore, research indicates that wood ear mushroom polysaccharides can reduce inflammation signals in the brain via the gut-brain axis. They also help stabilize blood sugar by slowing glucose absorption, inhibiting alpha-glucosidase (similar to the diabetes drug Acarbose but milder), and improving GLP-1 secretion through better gut health. Dr. Li advises against adding sugar to wood ear mushroom dishes, recommending instead seasonings like vinegar, ginger, soy sauce, and sesame oil, or using zero-calorie sweeteners like stevia or monk fruit.