Are avocados low FODMAP?

Have you wondered what the avocado FODMAP content is? Avocados are a nutritious, creamy addition to breakfast, lunch, or dinner recipes, making them popular.

Avocados bring a satisfying flavor and texture to every bite, from creamy guacamole to topping salads or adding richness to tacos.

This article will explain the FODMAPs found in avocados and provide some great recipes for enjoying them even on a low FODMAP diet.

What is the avocado FODMAP content?

Historically, you may or may not have heard that avocados contain sorbitol, a type of sugar alcohol belonging to the polyols category (the “P” in FODMAP).

However, Monash University retested avocados in February 2024 to update their FODMAP content (1).

They discovered that the main polyol in avocados is actually perseitol. You can read more about polyols here: ‘What are polyols? The definite guide to their functions, types, and usage.’

We don’t know much yet about perseitol and its effects on the intestines, but researchers speculate that it affects the intestines similarly to other polyols (2).

So, if you have trouble absorbing polyols, then avocados could be a trigger for your IBS symptoms.

The safe low FODMAP serving size for avocado has changed from 30 grams to 60 grams (3). A serving of 80 grams or more is high FODMAP.

Monash University still lists avocados under sorbitol in their FODMAP app, with an asterisk explaining the presence of perseitol.

It is best to work with a registered dietitian to determine your tolerance levels, as this will vary from person to person.

Avocado oil’s FODMAP content

Avocado oil is a type of oil made from avocados. It does not contain any carbohydrates and is FODMAP free, meaning you can enjoy it while following a low FODMAP diet.

However, it’s important to note that avocado oil is purely fat (4). For some people with IBS, consuming high-fat foods can make their symptoms worse (5). 

So, if you notice that fatty foods tend to upset your stomach, you might want to be cautious with avocado oil.

What are the health benefits of avocados?

Even in smaller, FODMAP-friendly serving sizes, avocados are full of nutrition. A 60g serving, considered low FODMAP, contains an impressive 4g of fiber!

Fiber is essential for gut health. It adds bulk and softens stool for easier passing (6). Fiber also feeds good bacteria, enhancing the diversity and health of the gut microbiome (7). 

Avocados are rich in monounsaturated fatty acids, which are good fats that support heart health (8). So, even with a low FODMAP diet, you can enjoy the health benefits of avocados.

Low FODMAP Avocado Recipes

Avocados are a key ingredient in many delicious dishes, such as avocados on toast, salads, sushi, and puddings.

With a few simple adjustments, you can still enjoy these tasty meals when you’re on a low FODMAP diet.

Start your day with satisfying low FODMAP avocado toast. Avocado toast is a filling and nutritious breakfast option, whether simply smashed or topped with eggs.

Here are some excellent avocado toast recipes:

• Low FODMAP Avocado Toast 
• Low FODMAP Smashed Avocado Toast 
• Low FODMAP Vegan AvoToast
• Egg Avocado Toast

Avocados are also fantastic in salads and salad dressings. You can use avocado oil or make your own delicious low FODMAP avocado salad dressing with these recipes:

• Vegan Avocado Green Goddess Dressing 
• Creamy Avocado Lime Dressing 
• Avocado Cilantro Sauce 

You can try these flavorful avocado salad recipes:

• Warm Bacon & Avocado Salad 
• Avocado & Asiago Salad 
• ‘Everything Good’ Summertime Salad (Grilled Chicken, Cheese, Orzo, Bacon and Avocado) 
• Cobb salad 

Avocados also shine in tacos. Here are some delicious low FODMAP taco recipes to try:

• Sweet Potato Tacos with Black Beans & Avocado Lime Crema 
• Fish Tacos with Avocado Mango Salsa 
• Slow Roasted Pork Tacos 
• Sweet Potato Low FODMAP Tacos with Avocado Crema 

If you love adding avocados to nachos, try these low FODMAP versions:

• Salad Nachos 
• Mile High Low FODMAP Chili Nachos 

For more creative ways to enjoy avocados in your low FODMAP diet, check out these additional recipes:

• Rice Paper Rolls 
• Vegan Avocado Green Goddess Sandwich 
• Avocado Pesto Pasta 
• Shakshuka 
• Chilled Cucumber, Basil & Avocado Soup 
• Avocado Chocolate Shake 
• Avocado Chocolate Mousse 

Is it possible to make low FODMAP guacamole?

Guacamole is a classic Mexican dip made with avocados. It typically contains tomatoes, onions, garlic, and jalapenos, all of which are FODMAPs.

If you have a low tolerance to FODMAPs, enjoying traditional guacamole without triggering symptoms can be challenging.

However, with a few simple tweaks, you can still enjoy guacamole while following a low FODMAP diet. Here is how:

• Swap the onions: Use the green tops of spring onions or chives instead of regular onions.
• Substitute the garlic: Opt for garlic-infused oil for flavor.
• Reduce the amount of tomatoes: Add in a low FODMAP serving of tomatoes

For low FODMAP guacamole recipes, you can check out these recipes:

• Low FODMAP Guacamole Recipe 
• Fit Fab FODMAP Guacamole 
• Low FODMAP Avocado Dip 
• 7-Layer Dip 

You may have guacamole with tortilla chips, breadsticks, or crackers, which may contain FODMAP such as fructans and galacto-oligosaccharides (GOS).

You can read about fructans here: ‘Fructans – Are you intolerant to them?’.

Instead, you can opt for plain corn tortilla chips or low FODMAP vegetables, which can pair well with your low FODMAP guacamole. 

Summary

If you wondered about the avocado FODMAP content, rest assured that you do not need to avoid them on a low FODMAP diet.

However, if you have a low tolerance to polyols, it is advisable to limit to low FODMAP portions to prevent triggering IBS symptoms.

Enjoy avocado-based recipes with simple tweaks for a low FODMAP option. Be sure to try out the recipes we shared for delicious ways to include avocados into your diet.

Last updated on June 16th, 2024 at 03:49 pm