7 Avocado Side Effects That Might Make You Rethink Your Love for Guacamole 

Ah- avocados! The buttery, green fruit that’s more Insta-worthy than a well-lit selfie.

Like most superheroes in the culinary universe, the avocado brings a bunch of nutritional benefits to the table (14). It’s full of healthy fats, packed with vitamins and minerals, and is a heart-friendly choice that’s hard to resist.

It adds creaminess to your salads, gives your smoothies a health kick, and even makes a decadent toast topping.

But is it unhealthy to indulge in this superfood every day? If yes, why? Could your love for guacamole be leading you down a path of unexpected side effects?

Before you take another scoop of that delicious dip, read on to discover the eight potential avocado side effects that might make you rethink your love for guacamole.

What Are Avocado’s Side Effects?

The side effects of eating avocado every day include; potential high calorie intake, weight gain, and risks for those with latex allergy. Additionally, avocado contains tyramine, an amino acid that might induce migraines for some individuals, although the evidence is still inconclusive.

High Calorie Intake

Avocados may be a healthy addition to your diet, but it’s crucial to keep in mind that they are high in calories. One medium-sized avocado packs around 240 calories (4), and it is not hard to eat more than that in one sitting, especially in the form of guacamole.

A calorie-dense diet may contribute to weight gain and a higher risk of (11):

• Type 2 diabetes – when the body becomes resistant to insulin or doesn’t produce enough of it, leading to high sugar levels in the blood. 
• Obesity – when a person’s Body Mass Index (BMI) exceeds 30 due to excessive fat accumulation.
• Coronary heart disease – when plaque builds up in the arteries, leading to a higher risk of heart attacks and strokes.

To maintain a healthy weight, it’s essential to keep track of your calorie intake, and moderation is key.

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Weight Gain

If you consume more calories than your body needs, this can lead to weight gain (8). As mentioned before, avocados are high in calories, and overconsumption can lead to an increase in body weight.

While avocados may not be the only reason for weight gain, it’s essential to keep track of your avocado intake along with other foods you consume to maintain a healthy weight.

Check out: How to Eat Avocado for Weight Loss, to learn how to incorporate this superfood into your diet without going overboard on calories.

Avocado Allergy

Avocado allergy is a condition where you experience negative reactions after consuming or sometimes even just touching avocado (18). 

The symptoms of avocado allergy may include:

• Itching
• Hives
• Swelling of the lips, tongue, or throat
• Difficulty breathing
• Stomach pain or vomiting

Risks for Those with Latex Allergy

Avocado contains a protein called chitinase, which can cause an allergic reaction in individuals with a latex allergy (15). This is known as cross-reactivity, where the proteins in avocados are similar to those found in latex, and the body may mistake them for the same substance.

Symptoms of this allergy can range from mild reactions like itching or hives to more severe complications such as difficulty breathing or anaphylaxis. If you have a latex allergy, it’s essential to speak to your doctor before adding avocados to your diet. People who are allergic to latex may also be sensitive to bananas, kiwis, papayas, and chestnuts.

Migraines

Avocado contains tyramine, an amino acid that is believed to trigger headaches or migraines in certain individuals (7). However, the evidence for this is still inconclusive and varies from person to person.

If you’re prone to migraines or have a family history of them, it’s best to keep track of your avocado intake and consult with a doctor if they seem to be triggering headaches.

Gastrointestinal Issues

If you eat too much of it, side effects include gastrointestinal issues like bloating, gas, and stomach discomfort (16). This is because of the high fiber content in avocados, which can be difficult for some people to digest if they aren’t used to eating much fiber. If you want to increase your fiber intake, it’s best to do so gradually. 

Additionally, if you have a sensitive stomach or suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), talk to your doctor about whether you need to limit your avocado intake to avoid any discomfort.

Read more: How to Prepare Healthy Avocado Mayo at Home?

Side Effects of Avocado Seed

According to the California Avocado Commission, there is not enough research to support consuming the seed (l). 

While it’s known that the seed contains a number of nutrients and antioxidants, it’s unclear whether these substances are bioavailable (able to be absorbed and used by the body).

The seed also contains tannins, substances that can contribute to a bitter taste and may cause an upset stomach in some individuals (13). 

Most experts recommend sticking with eating the flesh of the avocado, which is well-known for its health benefits (10).

We provide detailed information on the pros of avocado consumption in our previous post – Avocado Benefits For Men.

Avocado Seed Tea Side Effects

One way we can consume avocado seeds is by making tea out of them. However, there is not enough research to support this practice, and some experts caution against it due to the potential side effects.

Since avocado seeds contain tannins and other compounds that may cause gastrointestinal issues, consuming large quantities of seed tea might cause digestive problems like bloating, gas, and stomach pain.

Additionally, avocado seed tea may interact with certain medications, so it’s essential to consult with a doctor before trying it (6).

Check out our piece on Baked Avocado Egg Boats for inspiration on how to incorporate avocados into your diet in a healthier way!

How Much Avocado Is Too Much?

One way to get avocado’s health benefits without risking any side effects is to consume it in moderation.

According to the California Avocado Commission, one serving of avocado is about ⅓ of a medium-sized fruit, which contains around 80 calories (5). 

It’s recommended to consume no more than two servings of avocados per day to avoid consuming too many calories and potential side effects.

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Is It Unhealthy To Eat An Avocado Every Day?

Not particularly if you eat them in moderation. It may be unhealthy to eat a whole avocado every day, though, if that means you consume too many calories overall. 

As mentioned before, avocados are high in calories and can contribute to weight gain if over-consumed. 

Before eating an avocado a day, ask yourself:

Before eating an avocado a day, ask yourself:

What Is My Daily Calorie Allowance?

Assuming you’re not trying to gain weight, the recommended daily calorie intake for adults is around 2,000-2,500 calories a day (9). This may vary depending on your age, sex, and activity level.

If you consume an avocado every day without taking into account your other food choices and calorie intake, it’s easy to exceed your daily limit and risk potential side effects like weight gain, gastrointestinal issues, and blood pressure concerns.

Therefore, it’s important to evaluate your avocado intake along with other foods you consume.

Am I Getting Enough Variety In My Diet?

Eating an avocado every day may also limit the variety in your diet. While avocados are incredibly nutritious, they do not provide all the essential nutrients and vitamins needed for a balanced diet. 

It’s important to incorporate a variety of fruits, vegetables, whole grains, proteins, and healthy fats into your meals to ensure you’re getting all the nutrients you need.

Do I Have Any Specific Health Concerns?

Allergies and migraines are just two examples of health concerns that might be affected by consuming avocados. If you have any specific health concerns or medical conditions, consult with your healthcare provider before adding avocados to your diet in excess.

When Not to Eat Avocado?

Avoid eating avocados if:

• You have a latex allergy, an allergy to avocados or to certain other fruits
• You experience migraines or headaches after consuming avocados
• You have gastrointestinal issues like diarrhea, bloating, or stomach pain after eating avocados

Tips For Enjoying Avocados In Moderation

1. Use avocados as a healthy substitute for butter or mayonnaise in sandwiches and spreads.
2. Limit your portion size to ⅓ of a medium avocado.
3. Incorporate avocados into meals with other nutrient-dense foods, such as salads, omelets, or smoothies.
4. Stick to one serving of avocado per meal, and don’t consume more than two servings per day.
5. Instead of eating avocados every day, mix up your diet by trying different types of healthy fats like olive oil, nuts, and seeds.

Read more: Types of Avocado: From Hass to Reed and Beyond

FAQs

• How Much Avocado Is Safe To Eat in a Day?

Two servings of avocado (each serving is 1/3 of a medium-sized fruit) per day is recommended to stay within a safe and healthy range (5). However, this may vary depending on your individual nutritional requirements and factors such as age, sex, and health conditions.

• Should I Avoid Avocados To Lose Weight?

No, you don’t have to completely avoid avocados to lose weight. Avocados are a nutritious and filling food that can be incorporated into a healthy and balanced diet. However, it’s important to track your avocado intake and consume it in moderation to avoid consuming too many calories.

• What Are The Symptoms of Avocado Intolerance?

The symptoms of avocado allergy include Itching, hives, swelling of the lips, tongue, or throat, difficulty breathing, and stomach pain or vomiting. Gastrointestinal symptoms such as bloating, gas, stomach discomfort, diarrhea, and nausea may be related to the fiber content if you are sensitive to or not used to high fiber intake. It’s important to consult with a doctor if you experience any of these symptoms after consuming avocados.

• Why Does Avocado Upset My Stomach?

If you experience stomach discomfort after eating avocados, it may be due to the high fiber content in the fruit. Too much fiber can be difficult for some people to tolerate, especially those with sensitive stomachs or digestive issues. If you are trying to increase your fiber intake, it helps to do so gradually.

• Is Too Much Avocado Bad for Cholesterol?

Avocados contain healthy fats that may actually help improve cholesterol levels, especially when they replace saturated fats in the diet (p). However, it is important to remember that eating too much can cause side effects including weight gain, which can affect cholesterol levels. 

It’s important to consume avocados in moderation and balance them with other nutritious foods to maintain a healthy weight and cholesterol level.

The Bottom Line

While avocados are a healthy food, overconsumption can lead to potential side effects, including high-calorie intake and weight gain. 

Additionally, individuals with latex allergy should be cautious when adding avocados to their diet, as they may experience an allergic reaction due to cross-reactivity. 

Although the evidence is still inconclusive, those prone to migraines should also keep track of their avocado intake. With this in mind, the next time you reach for that delicious avocado toast or guacamole, remember to enjoy it ian moderation.