If you’re following a low FODMAP diet, you’ve probably found yourself questioning the safety of many of your favorite foods and avocado is often at the top of that list. It’s creamy, nutrient-dense, and delicious, but is avocado low in FODMAP? The answer isn’t as straightforward as a simple yes or no.
In this article, we’ll break down how much avocado you can enjoy on a low FODMAP diet, whether avocados are low FODMAP or not, and what it means for your favorite dishes like guacamole on a FODMAP diet.
What Are FODMAPs?
Before diving into the specifics of avocado, let’s recap what FODMAPs are.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, which are short-chain carbohydrates that are poorly absorbed in the small intestine. For people with IBS or sensitive digestive systems, these sugars can cause bloating, gas, cramping, and diarrhea.
The low FODMAP diet, developed by Monash University, helps manage these symptoms by limiting high-FODMAP foods and reintroducing them slowly to identify individual triggers.
Are Avocados Low FODMAP?
When it comes to avocados, portion size makes all the difference. According to Monash University, avocado contains a type of polyol called sorbitol which is part of the “P” in FODMAP.
- A serving of 30 grams (about 1/8 of an avocado) is considered low FODMAP and is generally tolerated by most people.
- A larger portion, around 60 grams or more (about 1/4 to 1/2 an avocado), is considered high FODMAP due to its sorbitol content, which can trigger digestive symptoms.
So the answer to “Can you eat avocado on a low FODMAP diet?” is yes — but in small, controlled portions.
Guacamole and the Low FODMAP Diet
One of the biggest questions avocado lovers ask is, “Is guacamole FODMAP-friendly?”
Classic guacamole recipes often contain more than 30 grams of avocado per serving, and additional ingredients like garlic and onion both high FODMAP culprits.
If you’re craving guacamole on a low FODMAP diet, the good news is you can still enjoy it with a few smart tweaks:
- Limit the avocado to 30 grams per serving.
- Skip the garlic and onion or use garlic-infused oil for flavor without the FODMAPs.
- Add FODMAP-friendly extras like lime juice, chopped tomatoes, and cilantro.
With these adjustments, guacamole can fit into a low FODMAP lifestyle just be sure to keep your portion in check!
Why Portion Size Matters
The reason avocados are low FODMAP only in small servings is because sorbitol, like many FODMAPs, follows a threshold effect. Tiny amounts may be tolerated, but once you pass a certain limit, symptoms can kick in.
Everyone’s tolerance can vary, so it’s a good idea to test your personal reaction starting with 1/8 of an avocado and increasing slowly if you tolerate it well.
Nutritional Benefits of Avocado
Avocados are packed with healthy fats, fiber, potassium, and antioxidants, which makes it especially frustrating for people with IBS to limit them. But even small amounts can offer health benefits without triggering digestive issues.
So, while avocados are low FODMAP only in moderation, including them strategically in your diet can still support your gut health and overall nutrition.
Final Thoughts: Can You Eat Avocado on a Low FODMAP Diet?
To sum it up:
- Avocados are low FODMAP in small servings (about 30 grams or 1/8 of a fruit).
- Large portions are high in sorbitol and can trigger symptoms.
- Guacamole can be FODMAP-friendly if you control the portion size and avoid high-FODMAP add-ins like garlic and onion.
With a bit of mindfulness, you can still enjoy this creamy superfood without compromising your digestive comfort.
FAQs
Is avocado low FODMAP?
Yes — in small amounts. Up to 30 grams (about 1/8 of an avocado) is considered low FODMAP.
Can you eat avocado on a low FODMAP diet?
Yes, as long as you stick to the recommended portion size to avoid high sorbitol intake.
Is guacamole low FODMAP?
It can be! Use small amounts of avocado and skip high FODMAP ingredients like garlic and onion.
Also, read about: Is Broccoli Low FODMAP? The Surprising Truth
