Digestive discomfort can be frustrating, especially when it’s triggered by the foods you love. If you're following a FODMAP-friendly plan, you may have found yourself asking, are avocados low fodmap? The answer isn’t a simple yes or no—it depends largely on the amount consumed.
Let’s explore the details so you can enjoy this creamy fruit without upsetting your gut.
Understanding the FODMAP Diet
FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For people with IBS, these compounds can lead to bloating, gas, abdominal pain, and changes in bowel habits.
The Low FODMAP diet, developed by Monash University, is a structured approach that eliminates high FODMAP foods and gradually reintroduces them to pinpoint triggers.
Avocados on the FODMAP Scale
Avocados contain sorbitol, a natural sugar alcohol that falls under the "Polyol" category in the FODMAP system. Sorbitol is known to cause digestive issues in people who are sensitive to it.
But here’s the good news: avocados can still be part of a low FODMAP diet—if you stick to the right portion size.
Safe Serving Size
According to Monash University:
1/8 of an avocado (about 30g) is low FODMAP and generally well tolerated.
Larger portions (60g or more) move into the high FODMAP category and may trigger symptoms.
So, moderation is key.
Creative Ways to Eat Avocado Without Going Overboard
You don’t have to avoid avocados entirely. Here are some low FODMAP-friendly ideas to enjoy them:
Avocado toast (mini version): Use a thin spread (about 2 tablespoons) on gluten-free bread.
Smoothies: Add just a small chunk of avocado for creaminess.
Guacamole: Mix 1/8 of an avocado with diced tomatoes, lime juice, and chopped chives instead of onions.
Salad topping: Dice a small amount for flavor without going overboard.
What About Avocado Products?
Avocado oil is low FODMAP because it contains no carbohydrates. It's a great choice for cooking or salad dressings.
Pre-made guacamole can be tricky—many contain onion or garlic, which are high FODMAP. Always check the label.
Should You Avoid Avocados Altogether?
Not at all! Avocados offer several benefits—healthy fats, fiber, and essential nutrients like potassium and folate. Just remember, when it comes to FODMAPs, it’s not about eliminating foods forever. It’s about finding the right balance that keeps your gut happy.
Final Thoughts
So, are avocados low fodmap? They can be, as long as you keep your portion to 30 grams or less. Enjoy them in small amounts, experiment with recipes, and always listen to your body. For many with IBS, the key to managing symptoms isn’t cutting everything out—it’s knowing how much your body can handle.
