Is Avocado Low-FODMAP? Tips to Enjoy this Superfood Safely

Eliminating avocado from your diet at once can make some people hate their condition. The fact that you can’t munch on your favorite fruit can force you to give up and stick to bland food options. Before we dive into this article – I’d like to state one common mistake that we often make: we completely delete the high-FODMAP food items from our diet when diagnosed with IBS, which is actually not necessary. This makes us miss out on our favorite foods when there’s no need to do so.

It’s important to understand the fundamentals first. FODMAPs are carbohydrates that are poorly absorbed in the gut and can ferment. This can trigger IBS symptoms in some individuals (1). By temporarily eating a low-FODMAP diet, you can identify which specific foods are triggers for you, so you can avoid these symptoms. Avocado was one of the earliest foods categorized as high in FODMAPs. In this article, we will debunk the assumption that avocado is not allowed for all people with IBS. We also shed light on low-FODMAP alternatives to avocados and some fruits with the lowest FODMAP score.

Continue reading to get additional insights.

Why Were Avocados Classified as Low-FODMAP?

When the low-FODMAP diet was in its early stages of development over 15 years ago, avocado was among the first foods tested (2). At that time, it was determined that avocados contained high sorbitol, a type of sugar alcohol restricted on a low-FODMAP diet. Consequently, avocado has been frequently highlighted in low-FODMAP resources as a food to avoid, particularly during the initial phase of the diet. Later, you may eat avocado, as long as it’s not a trigger for you.

Avocado was later re-tested by Monash University, and they made a surprising discovery:

Scientists noticed something unusual while testing avocados. The test results showed a peak that resembled sorbitol, a type of sugar alcohol, but it didn’t quite match. This puzzled the researchers, so they looked into existing research to see if there was another type of sugar in avocados that could explain this finding.

They found that avocados are quite different from other fruits (3). Unlike most fruits that store carbohydrates (sugars) as they ripen, avocados store fats and have a unique sugar profile. One of these unique sugars in avocados is a sugar alcohol called perseitol. To confirm their suspicion that the mystery peak was perseitol, not sorbitol, the researchers obtained a pure perseitol sample and tested it alongside the avocado sample.

The test results confirmed that the mystery peak matched perseitol. Interestingly, they also found that unripe avocados contained more perseitol than ripe avocados. This aligned with previous research findings that the amount of perseitol in avocados decreases as they ripen (4).

So, what do we know about how other sugar polyols act in the gut?

• Sugar alcohols are absorbed slowly in the small intestine.
• As they move through, they attract water due to their osmotic properties. The larger the amount of sugar alcohol, the less it is absorbed and the more water it pulls in. This results in more sugar alcohol reaching the large intestine, which can be fermented by gut bacteria and produce gas.
• The additional water drawn into the large intestine by larger sugar alcohols contributes to their laxative effect.

A combination of these actions in the gut, along with an increased sensitivity to sugar, can trigger symptoms in those with IBS.

As perseitol is a larger molecule than sorbitol, we can assume that it may be poorly absorbed in the small intestine and draw in more water, potentially leading to stronger effects in the gut than sorbitol. Therefore, perseitol could be classified as a FODMAP polyol that is unique to avocados.

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Can I Eat Avocado on a FODMAP Diet?

Based on the above findings, we can state that including avocados in a low-FODMAP diet is complex and tricky. We’ve already established that perseitol will likely create effects similar to those of sorbitol and mannitol. This can trigger IBS symptoms in some people. Also, avocados have a high fat content, which may also be a symptom trigger for some individuals (5).

However, completely removing it from your diet isn’t the solution to this problem. Avocados can have low-FODMAP, moderate-FODMAP, and high-FODMAP serving sizes. If you’re in the first (elimination) phase of the low-FODMAP diet, you can enjoy 60 grams or 3 tablespoon servings. Here are some ways to add avocado to your diet while staying within FODMAP limits:

• Blend it to make a smoothie or add it to the protein shakes.
• Use it as a sandwich spread instead of mayonnaise.
• Add it to salads or mix it with vinegar for a richer dressing.
• Use it as a pizza topping or add it to sushi rolls.

During the first phase of your low-FODMAP diet, the general thumb rule is to leave 2 – 3 hours between each serving to avoid stacking on the FODMAPs. If you feel concerned, try having a single serving of avocado daily or one serving in the morning and the next in the evening.

In addition, avocados can easily go bad, so you should only buy the dark green ones. They should be a little soft when you squeeze them. You can allow them to ripen on the counter and move them to the fridge when they’re ready to eat.

If you’re worried about FODMAPs, cut a wedge off your avocado and leave the rest on the pit. Wrap the remaining portion in plastic wrap and put it back in the refrigerator to prevent browning. Alternatively, you can remove the avocado from its skin and store it in the freezer using a plastic bag or airtight container.

Note: Avocado oil is the type of oil that is produced from avocados. It doesn’t contain carbs and is free of FODMAPs, which makes it safe for people who are sensitive to FODMAP foods.

Read more: Are Tomatoes Low FODMAP? Debunking Myths and Highlighting the Facts

What Are Some Low-FODMAP Avocado Recipes?

Knowing you can have a little serving of avocado can inspire you to get creative. Here are some recipes you can try:

Low-FODMAP Chili Nachos

Servings: 8
Calories: 582 kcal

Ingredients

• 1 ripe medium Hass avocado, yielding 120g ripe avocado chunks
• ½ cup (120g) lactose-free sour cream
• 2 tablespoons lime juice
• 1 teaspoon lime zest
• A pinch of cayenne
• Kosher salt
• Lactose-free milk (as needed)
• 1 medium beefsteak tomato, stemmed, seeded, and chopped
• ¼ cup (4g) cilantro leaves
• 2 tablespoons finely chopped scallions (green parts only)
• 3 red radishes, trimmed and thinly sliced crosswise
• 1 jalapeno, trimmed and thinly sliced (or equivalent pickled jalapenos)
• 12 ounces (340g) shredded orange cheddar cheese
• 2 cups (480ml) leftover hot, low-FODMAP chili
• 1-pound (455g) bag of tortilla corn chips

Directions

1. Place the oven rack in the center and preheat your oven to 350°F (180°C). Lightly grease a rimmed baking sheet with nonstick spray and set it aside.
2. Create a layer of chips on the prepared baking sheet, then randomly spoon chili over the chips. Cover with a layer of cheese.
3. Add another layer of chips, slightly smaller in diameter than the first layer, to start forming a “mile-high” peak. Continue layering with chili and cheese until all ingredients are used.
4. Place the nachos in the oven. While they bake, put the avocado in a food processor with a metal blade and pulse until smooth. Add the sour cream, lime juice, zest, and cayenne. Season with salt to taste and thin with a little milk if necessary.
5. The nachos are ready when the cheese melts, and some chips are golden brown. Remove from the oven and immediately top with cilantro, scallions, radishes, tomato, and jalapenos.
6. Drizzle the avocado cream over the nachos and serve right away. Any leftover sauce can be served on the side. Or you can try avocado mayo to keep it saucy yet yummy!

This recipe is courtesy of fodmapeveryday.com.

Keto Avocado Smoothie

Servings: 2 small servings or 1 large serving
Calories: 612 kcal

Ingredients

• ½ avocado
• 1 very large handful of spinach
• 1 very large handful of frozen zucchini (or fresh)
• ¼ cup blueberries (add more if serving two)
• 1-2 heaping scoops vanilla protein powder (two scoops for two servings)
• 2 cups unsweetened almond milk (or your preferred non-dairy milk)
• 1 tablespoon chia seeds
• Shredded coconut (for topping)

Directions

1. Start by pouring 2 cups of unsweetened almond milk (or your preferred non-dairy milk) into your high-speed blender.
2. Add a generous handful of spinach.
3. Add half an avocado, a large handful of frozen (or fresh) zucchini, and ¼ cup of blueberries (adjust to taste).
4. Add 1-2 heaping scoops of vanilla protein powder (depending on how much protein you want).
5. Secure the lid and blend all ingredients until smooth and creamy.
6. Pour your delicious smoothie into glasses and finish with a sprinkle of shredded coconut or crunchy topping. Enjoy!

It should be noted that a smoothie like this can be packed with nutrients and be consumed as a healthy or filling snack.

This recipe is courtesy of tasty-yummies.com.

You can try these sample recipes with avocados on a Low-FODMAP diet. Depending on how your body reacts, you can enjoy larger servings and try other types of avocados.

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What Foods Are Surprisingly Low-FODMAP?

When most of the focus is on eliminating foods, you may be surprised to discover some foods you CAN eat on a low-FODMAP diet. It’s simply a matter of knowing the right quantities:

• Cheese: Many cheeses are low in lactose as the watery portion is strained during the production process. Hard and aged cheeses tend to be low in lactose. Therefore, low-lactose cheeses that are suitable for the low-FODMAP diet include Colby, mozzarella, feta, and Cheddar (6).
• Oat: Just because you remove wheat from your diet doesn’t mean you can’t consume other grains. Rolled oats at a ½ cup serving are a suitable low-FODMAP food (7).
• Greek Yogurt: Regular yogurt typically contains lactose, but full-fat Greek yogurt without added sugar is low in lactose. This is due to the straining process, which removes the liquid whey and most of the lactose.
• Berries and Small Fruits: Most berries are low in FODMAPs, but blackberries are high in FODMAPs. When you’re adhering to the low-FODMAP diet, you should consider eating strawberries, raspberries, or blueberries.
• Dark chocolate: White chocolate and milk contain low amounts of lactose due to their milk content. But quality dark chocolate doesn’t contain milk, which makes it a suitable low-FODMAP alternative. Just make sure there are no added sugar alcohols as sweeteners. 

Going low-FODMAP doesn’t mean boring food!

Look for delicious options you can eat, not just what you can’t. Remember, the elimination phase is temporary. You may be surprised by what you can reintroduce later. Ultimately, it’s all about finding what works for you, and a registered dietitian can be your expert guide on this tasty journey.

Read more: Low FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut

What is the Lowest FODMAP Fruit?

Some fruits are off-limits when you follow a low-FODMAP diet. Thankfully, there are some fruits and vegetables you can enjoy, even when you’re prone to IBS. Many fruits and vegetables have a serving size that is considered low-FODMAP.  

Here are some low-FODMAP fruits you can enjoy:

• Banana – firm/green (1 medium)
• Blueberries (up to 500 g) 
• Cantaloupe (3/4 cup)
• Coconut – desiccated (1/2 cup)
• Grapes (up to 6 grapes)
• Honeydew melon (1/2 cup)
• Kiwi fruit (2 small)
• Lemons and limes (including juice)
• Mandarins (1 medium)
• Oranges (1 medium)
• Passion fruit (2 fruits)
• Pineapple (1 cup)
• Raspberries (⅓ cup)
• Strawberries (10 medium-sized berries)

Nutritional guidelines typically recommend eating two servings of fruits daily. Make sure that there’s a 2 – 3 hour gap between each serving.

FAQs

• Is avocado easy to digest?

Yes, avocados are easy to digest. They’re packed with healthy fats, fiber, and nutrients that can be easily digested and nourish our bodies (8).

• Is avocado a fructan?

According to recent re-testing, avocados contain perseitol, which is a sugar polyol that is unique to avocados. Persetol is a FODMAP, but it is a sugar alcohol, not a fructan. 

• Are eggs bad for FODMAP?

No. Eggs are considered a low-FODMAP food and tend to be well tolerated by individuals with IBS.

• Is it OK to cheat on a low-FODMAP diet?

It’s best to progress through the low-FODMAP elimination and reintroduction phases efficiently, testing and reintroducing each FODMAP group as soon as possible. This helps maintain a healthy gut environment. So, avoid cheating with high-FODMAP foods during the elimination phase, and don’t unnecessarily delay the reintroduction process.

• Is coffee low in FODMAP?

Yes, black coffee is low in FODMAPs. However, caffeine can be a gastrointestinal irritant for some people. 

The Bottom Line

There’s no need to break up with avocados when you follow the low-FODMAP diet. Instead of asking, “Is avocado low FODMAP?” you should inquire about the avocado servings you can consume without feeling bloated. After evaluating the details above, we can safely state that small servings of avocado are fine, but you should be mindful of the serving sizes. You can eventually re-introduce this nutritious fruit to your diet during the reintroduction phase, and if it isn’t a trigger for you, you can enjoy it as you like.

Don’t hesitate to try some scrumptious avocado recipes that keep it low-FODMAP.